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5 steps to start a diet

Who wants to lose weight? Maybe you’d like to lose five pounds, or 50 pounds, it’s really not a hugely different process.

But is it really all about diet and exercise? This may surprise you, but the answer is no, not really. Yes, how many calories you take each day is important, but much more important is the quality of the food you eat. Not every calorie is equal, if you always eat good quality food then you can actually increase your food intake and still lose weight.

Yes, we are what we eat, but don’t forget what’s left in our body after we eat. Are you paying attention to your food choices? What are you doing while eating? Do you read food labels? If yes, do you really understand what everything means?

I know that’s a lot of questions! But thinking about this can help you realize what you can really improve in order to heal your body.

Don’t worry, here’s a few easy steps and some tips that you can try:

1. Break it down into small pieces

Before you start your diet, write down your real goal and then cut it into smaller pieces. For example, if you want to lose eight pounds in four weeks then don’t think about the eight pounds, just set your goal to lose two pounds each week.

2. Tell your close friends

It’s an important step when you tell people around you what you’re doing, and ask them for support, too. You won’t be alone on your journey, and they can help check on you and they’ll know not to offer you food that may lead you to fail your diet. Maybe you’ll even inspire them to start, too!

3. Plan your week

Make sure you take time to plan your weekly meals in advance. A plan will motivate you and help keep you on the correct path. Don’t forget to write it down so you can look back and see the results.

4. Control your kitchen

Look around, is there any food that you find hard to resist? Make sure you put this where you won’t see it. Sometimes, we don’t realize we have a craving until we see the food. Ask your family to help, if you tell them your weak point, they will support you.

5. Do your shopping after you’ve eaten

This may sound funny, but it’s true! When you go shopping on an empty stomach, you’re most likely to buy some extra foods that are not on your shopping list. Make a list before you go and stick to it.

Always remember it’s your choice to be healthy and lose weight. Take 100 percent responsibility and start. Remember Lao Tzu: “The journey of thousand miles begins with a single step.”


Ayda Ersoy is a nutrition and fitness director at The Diet Doc Hawaii, and a personal health, fitness and lifestyle coach. She can be reached at and


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