Weight loss occurs when the amount of calories consumed is less than the amount of calories burned. A daily reduction of 500 calories is recommended for a weekly weight loss of one pound. Subtle changes in daily eating habits can make the difference without creating a feeling of severe food restriction. Adding an exercise program will help burn extra calories to assist in weight-loss efforts.
Substitutions
Consume water as much as possible as a beverage with meals. This adds no calories to the meal and gives a full feeling sooner. Instead of adding butter to potatoes and vegetables, cook them in low-fat chicken broth. This will add more taste without added fat and calories. Substitute grilled chicken for breaded chicken in salads, sandwiches and entrees. When ordering frozen or hot coffee drinks ask for skim milk instead of whole milk and skip the whipped cream topping. Substitute pastas like rigatoni and ziti for cheese stuffed entrees like manicotti and ravioli. Use low-fat ranch dressing instead of mayonnaise. Choose wraps and pita bread instead of rolls and bread for sandwiches.
Food Preparation
When preparing soups and stews, use more vegetables like carrots and corn and less rice or pasta. Prepare rice and bean dishes with more beans and less rice.
Instead of using store-bought muffin recipes for muffins, use oatmeal, bananas and water to prepare a muffin batter for baking. For ice cream sundaes, use more fresh fruit and cereal toppings and very little ice cream, or even better, frozen yogurt. Bake fresh fruit pies using fresh fruit and omit the top half of the pie dough. Prepare food in its most natural state and avoid adding creamy toppings, cheesy toppings, breaded toppings, etc. Bake or broil food instead of frying.
Eating Out
Avoid eating breads that are placed on tables upon arriving. Order a glass of water and drink it before you begin eating to feel full sooner. Avoid creamy salad dressings and unhealthy appetizers. For breakfast, ask for fresh fruit instead of breakfast potatoes. Some breakfast places offer yogurt parfaits for breakfast which are healthy choices. For lunch, stay away from cream type soups and bread when ordering soup. Be wary of salad choices as some are full of high-fat and high-calorie deli meats and cheeses. When ordering dinner, stick to lean meats and vegetables. Leave before getting the chance to order dessert.
Considerations
Starvation diets are unhealthy and ineffective. Weight lost through low-calorie diets has little chance of being maintained. Strategies for weight loss should combine sensible food choices and exercise.
References
- "Understanding Nutrition"; Eleanor Whitney, Eva May Hamilton, & Sharon Rady Rolfes; 1990
- "Keep Moving! Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
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