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Step 1
Visit your doctor for your annual check up, when you are due. Discuss a healthy weight goal with the doctor. Request a referral to a nutritionist who can help work up a diet plan for you. If the doctor determines that you need to lose weight based on your current weight, the nutritionist visit may be covered under your health insurance plan.
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Step 2
Weigh yourself and write down your current weight. Determine a weight loss goal by using a body mass index (BMI) calculator like the one found at 50millionpounds.com. (See Resources).
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Step 3
Determine how many calories you may consume daily in order to go from your current weight to your desired weight. The Mypyramid.gov site can help with these calculations. When planning a menu based on calories, stick close the daily calorie amount.
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Step 4
Create a free diet plan using a website which provides menus for free. Choices include MyPyramid Menu Tracker, or the nutrition planner at SparkPeople.com, a free weight loss community. There are also sample menu plans, based on 1300-2200 calories at Changingshape.com. (See Resources.)
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Step 5
Revise the menu every two to three months, based on any weight loss or if you are able to increase physical activity. Start the process over and reconfigure the portions and the daily calorie amount. As you approach your goal weight, your diet plan should be a menu which you can live with and vary, while you stay within the daily caloric range.
