In order for someone to succeed in losing weight, the energy they consume needs to be greater than the calories they consume. This results in many being driven to extremely low calorie diets in order to achieve their goal. However, in such cases the initial loss may be satisfactory but gradually we are led to a stagnant weight. This happens as our body perceives this specific change and tries to adapt to it by reducing its metabolic rate to save the energy it needs for its normal function. So, wanting to protect us, our body stops further weight loss. In fact, the initial loss that has been noted is mainly due to loss of fluids and muscle mass. Therefore, a balanced, reduced-calorie diet plan is what is needed for successful weight loss that can be sustained over time.

Weight loss can be influenced by several factors. Skipping regular meals leaving our body fasting for long periods of time and not correctly assessing our energy intake and physical activity are some of them. Also, lack of sleep, increased stress, certain medications and certain diseases such as hypothyroidism, polycystic ovary syndrome, etc. can make your effort difficult.

Food products are required to have a “nutrition facts” label that describes the ingredients they contain. All ingredients are listed in descending order. Also, there you will also find information  about the food's energy content (either in kcal or kJ) and macronutrients (carbohydrates, proteins and fats). Some labels also indicate the content of the food in sugars, sodium-salt, plant-food fibers, vitamins and minerals. Furthermore, it can provide information on the quantity covered by the specific food from the indicative daily intake of the above ingredients. With this information, you can compare foods and make healthier choices by choosing foods that are higher in fiber and lower in sugar, saturated fat, and sodium.

If you have no other alternative and your schedule doesn't allow you to have your biggest meal at lunchtime then it takes more planning and discipline from you. So you can have your biggest meal in the evening as long as you are careful not to leave your body fasting for many hours during the day. You need to plan your diet so that you have small and frequent meals during the day every 2 to 3 hours.

Proper hydration of our body is very important for it and water consumption is an independent factor that you need to pay attention to in your diet. One can easily conclude this by knowing that adequate hydration helps almost all the functions of our body. Also, it appears to contribute to weight management while leading to reduced fluid retention. Therefore, it is worth including water in our daily routine, while if we have difficulty we can hydrate with alternative solutions such as tea, juices, smoothies, milk, etc.

A diet rich in fiber appears to have a positive influence on our health, including preventing and relieving constipation, helping to maintain a healthy weight, and reducing the risk of diabetes, cardiovascular disease, and certain cancers. Fiber is mainly found in fruits (fresh and dried), vegetables, whole grains and legumes. Some examples of fiber-rich foods are dried figs, raisins, raspberries, pear and apple with skin, orange, strawberry, whole wheat pasta, oatmeal, multigrain cookies, fava beans, lentils , black beans, artichoke, broccoli and peas. It would be good to include foods rich in plant fiber in our daily diet.

The protein needs of an average adult are estimated at 0.8 g per kg of body weight/day. This intake can be achieved through the diet without any additional administration. Basically, sources of protein of high biological value are egg, meat, fish and dairy products, while alternative sources of protein are legumes, soy products, nuts and some starchy foods. However, we need to pay attention to the sources of proteins and other nutrients that the specific foods give us. For example, to limit saturated fat, choose lean cuts of meat, while to limit salt, skip processed cuts of meat such as deli meats and sausage. For a higher intake of omega-3 fatty acids, increase the consumption of fish and seafood, while for more fiber in the diet, increase legumes, vegetables and nuts.