There are hundreds if not thousands of diets out there and if you are like most people you will have tried lots of different diets. The odd one may have given you some results, but there were probably others that have little if any effect at all. To design your own diet or weight loss program is not something that requires a great deal of nutritional information or exercise knowledge.

Ultimately you will know what foods are fattening and bad for you and what foods are healthy and good for you. You will have at least a basic knowledge of exercising. You will know what will get you out of breath and what will make your body sweat and work hard. This knowledge combined with the tips below will help you make your own weight loss program. You won't have to pay for it and it will be based on common sense principles instead of empty promises and so called miracle weight loss solutions.

Firstly you must change your eating habits. Instead of eating the 3 conventional meals of the day, start eating roughly every 3 or 4 hours. Keep your food intake small but spread it through out the day. This gives your body a regular supply of calories, keeps your blood sugar levels at an even level, and encourages your metabolism to work more effectively. Even if you didn't cut back on calories, but spread your calories over 5 or 6 meals a day instead of 2 or 3, you would still lose weight because your metabolism would be running all the time at an optimum level.

Secondly alter the type of food that you eat. Cut out all the sweets, foods consisting of high carbohydrates, such as pasta, rice, potatoes, bananas etc. Focus on protein rich foods such as fish, turkey, chicken, egg whites, and lean cuts of red meat.

Thirdly don't become obsessed by weighing yourself all the time. Weighing scales do not give a true reflection of how you are doing. They cannot tell the difference between muscle loss and fat loss. You could have lost 20 pounds and think you are doing great, but 12 pounds of your weight loss could be down to muscle and that is not good. Rely more on how you look in the mirror and how your clothes fit you. This is a far more reliable way to measure your results.

Fourthly a weight training routine consisting of compound movements like squats, bench press, presses, deadlifts, rows etc are a must. Remember that muscle is your friend and fat is your enemy. The more muscle you have on your body the more calories you will burn. It's that simple.

Fifthly forget about spending a couple hours of doing cardio in a session. Mainly because it is so boring, also it's too time consuming. There is a better way to do cardio and its all about intensity. Do your cardio with interval training. This is where you go at a steady pace for 60 seconds, and then you speed up to the maximum for 30 seconds, and go back to the steady pace again. Just keep repeating this method. Try it for 10 minutes and I can promise you that you will get more out of it then spending an hour on cardio.

Spend a week making up your plan. Figure out what foods you are going to change, what exercises you are going to do, what days you are going to do them, and write it all down as a plan and start following it. The most important part of and weight loss program or diet is your mindset, how badly do you want it? What are you prepared to do to get it? What will you look like in 6 months time? Think about these questions and find your answers. When the changes to your body start to happen, people will ask you how you did it? Think of the look on their faces when you tell them you made up your own program and you did it off your own back. You could even start selling your program to other people. Don't think it's a big undertaking; you can easily design your own diet .

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