Sometimes more than dieting with weighted foods, calories to count, and yes or no foods, it works more to make and then maintain some dietary changes.

These changes can range from small things, such as not buying certain products anymore, choosing organic or choosing local foods, to bigger changes that require a little sacrifice, such as moderating at the table, eating less industrial foods, starting the gym, cut down on alcohol.

I have published several stories of former obese people on this site, and an approach that we could call the “do-it-yourself diet” has often been more successful than the weight loss program or the dietician’s book.
A little because even the weight loss program or the book are generic approaches and not personalized diets, so they solve the weight problems of very few people in a lasting way.
And also because the dietician (or at least the nutritionist) makes the real personalized diet and few people decide to face this expense.

So they choose to try something that works for them, perhaps starting with small changes at a time.
And often this is enough to lose weight forever and not worry about the scale anymore .

If you want to try this path too, here are 5 simple things you need to consider if you want to do your own thing to lose weight and want to try a do-it-yourself diet, according to dietician Cynthia Sass.

DIY DIET: THE FIRST 5 STEPS!

1. Eat more fiber.
   You will help the intestinal flora, you will promote detoxification, you will be satisfied more. To get to the 30 grams of fiber that according to a study make you lose weight you just need to eat fruit and vegetables in main meals and snacks, and then legumes and whole carbohydrates, including basmati rice and corn or polenta, or tubers such as potatoes.
2. Avoid sweetened and industrial drinks and sweeteners.
   No more sweeteners and sodas. They promote overweight according to many studies. Sugar in drinks less, but use natural sugars rather than zero-calorie sweeteners.
3. Cut down on complex carbohydrates for vegetables.
   Try increasing the amount of vegetables, making it half of your meal, and cutting the complex carbohydrates you normally consume in half.
4. Make dark chocolate (extra) your dessert.
   Do you love sweets? Get in the habit of eating extra dark chocolate (75% minimum) instead. It is a powerful antioxidant and reduces your craving for sweets.
   Isn’t that enough and only one whim depresses you? Here is the list of some low calorie desserts that can help you.
5. Cut back on alcohol.
   No drinks to go and a glass of wine while you cook. Only one glass of wine per meal is your maximum allowance. Cut back on spirits (and beer if it causes you to bloat).