Step Diet: Diet Plan
When we stand on the threshold of any diet we prepare ourselves for moral and physical sufferings as dieting usually means depriving of favorite dishes and constant hunger. The phrase “to be on a diet" rarely evokes positive emotions and the words “calories calculation, carbohydrates and fats” can hardly be called music to our ears. That is why starting a diet can become a real challenge intensified by the fear not to endure, to give up and then to hate oneself even more.
The authors of the Step Diet book want to help their readers to achieve their goal to lose weight without being in the terrible “state on a diet” and without bringing much changes into the normal and established life. According to their diet the dieter can eat everything, just using his or her common sense. This diet tells little about how to eat; it tells how to use one's potential in losing weight.
Though a diet plan is usually a key point in the majority of diets the book on the Step diet doesn't include one to follow. Instead of making emphasis on what to eat the authors emphasize the amount of food that should be eaten. They say 75% of the usual portion is the key to success with this plan. Thus having a plate of some tasty food in front of you, leave a quarter of it behind.
The book contains some information as to healthier and more useful food but the basis of this diet program is the correlation of food you eat (the energy you consume) and the physical activity you do (the energy you spend). The right proportion of the both energies is your desired weight.
The diet program is divided into six stages in order to make it more transparent and easy to follow. Each stage has its own time restrictions and tasks that should be accomplished within these time boundaries.
Stage One is the assessment stage. It lasts 7 days. On this stage of the plan you should determine how "active" you are and how much you eat. The pedometer will tell you how many steps you make every day. The results should be logged in a chart. At the end of the week you calculate the average steps per day. At the same time you keep record of your eating habits and the amount of food you daily consume. This stage is not about making any changes; it is a kind of preparation for permanent weight management.
On Stage Two you should stop gaining weight. It is very important for future goals. During these two weeks you learn to control your weight. According to statistics the average American gains one to two pounds every year. Make extra 2,000 steps to your daily norm to get rid of these excess pounds.
Stage Three is for setting your own personal weight management goals. It is important to be realistic about own possibilities and not to demand from yourself too much. Remember loosing weight is a long and slow process, so a pound or two a week is a normal rate.
Stage Four is a core period in the entire plan. It lasts 12 weeks. You make small changes in losing weight during this period. You gradually increase number of daily steps to achieve the set goal. 500 steps a week is a reasonable increment. It's essential to remember that there is no a single formula that suits everyone. One person can easily make 13,000 or even 15,000 steps a day while for other 8,000 steps will be o.k. During this stage you also learn to cut back your food consumption without changing your eating preferences.
After the completion of the stage four you should learn how to find your energy balance point during the Stage Five which lasts four weeks. It is important to understand the correlation between the energy you eat and the energy you burn out. Once you have found this personal balance you will be able to maintain the weight loss for good.
Stage Six is planning for long-term success. You'll improve your energy balance skills during this stage. But if you have some more pounds to lose, go back to stage three, set a new realistic goal and do stages 4, 5 and 6 again.
There are many tips about kinds and portions of food to consume and many recommendations how to increase the number of weekly steps in the book on the Step diet. It also contains some charts and diagrams that can help you to follow this plan. But the idea of the diet is overall clear: eat a little less and walk a little more.