The secret to successful weight loss is to burn more calories than you take in. It may be easier said than done, but to lose one pound of body weight, you need to create a deficit of 3,500 calories, whether by eating less, exercising more
or both. Combining the right foods in the right amounts is the best way to achieve your weight loss goals.
Step 1
Fill half of your plate with nonstarchy vegetables at each meal. (Starchy vegetables include potatoes, corn and peas.) Because you need to consume fewer calories to lose weight, but don’t want to feel hungry all the time, fill up on fiber- and water-rich foods, or low-energy-density foods, such as nonstarchy vegetables. According to a review published in the July 2009 issue of the journal Physiology and Behavior, reducing the energy density of your diet by including more water-rich foods such as nonstarchy vegetables results in significant weight loss without even counting calories, probably due to the satiating effects of these foods. Greens served with a low-fat dressing, vegetable soup and raw or cooked vegetables are all good options.
Step 2
Fill a quarter of your plate with a source of protein at your meals: an amount that fits in the palm of your hand for chicken, fish, tofu or lean meat; 1 to 2 oz. of low-fat cheese; 1 to 2 eggs; 1 to 2 tbsp. of nuts; or 1 to 2 tbsp. or nut butter. Choose low-fat preparation methods. Protein can help you reduce your cravings and make you feel full longer. Protein is the most satiating nutrient compared with carbohydrates and fat, as explained in the review titled "Protein, weight management and satiety," published in the American Journal of Clinical Nutrition.
Step 3
Fill the remaining quarter of your plate with low glycemic index (GI) carbohydrates at each meal; half to one cup of food. Although carbs have a bad reputation in some diet circles, you need them at each meal because they constitute your main source of fuel. Eating a low GI diet can help you lose more body fat compared with a high GI diet, as shown in an article published in the July 2006 issue of Archives of Internal Medicine. Low GI grains include whole wheat pasta, barley, sweet potatoes, legumes such as beans and lentils, and stone-ground, pumpernickel or sourdough bread. Most fruit and low-fat dairy products also are low GI options.
Step 4
Prepare your food with a small amount of healthful fats at each meal. Don't avoid all fats. Whether you use a bit of fat for cooking or to drizzle on your foods, unsaturated fats are important for your health and shouldn't hinder your weight loss. Use 1 to 3 tsp. per meal. Healthy options include olive oil, canola oil, peanut oil, dressings made with these oils, 1 to 2 tbsp. of nuts and seeds, or a few slices of avocado.
Step 5
Base your snacks on a small serving of healthy, low glycemic index (GI) carbs. To lose weight, it is good to feel hungry before mealtime, but if you get overly hungry, you need a snack. Not only will that provide you with the energy you need, but it will also prevent you from overeating at the next meal. One cup of fiber-rich fruit is a good option, and most fruits have a low GI, such as berries, apples, pears, oranges, kiwis, grapes, bananas, mangoes, peaches and plums.
Step 6
Combine your carbs with some protein at your snack. A piece of fruit will probably sustain you for an hour or so. If you have two hours to go until your next meal, add some protein: 1 oz. of low-fat cheese, yogurt, a glass of milk or soy beverage, 1 to 2 tbsp. of nuts or nut butter, 1 egg or some cottage cheese.
Tips and Warnings
- Don't go on a diet. Improve your eating habits in a way that is sustainable for you. New lifelong habits are key to not only achieving, but maintaining your healthy weight.
- Don't eliminate any food groups as it may compromise your health by depriving your body of some important nutrients.
Things You'll Need
- Measuring spoons
- Measuring cups
- Scale
References
- FamilyDoctor: What It Takes to Lose Weight
- Physiology and Behavior; "The relationship between dietary energy density and energy intake"; Barbara Rolls; July 2009
- American Journal of Clinical Nutrition; "Protein, weight management and satiety"; Arne Astrup; July 2005
- Archives of Internal Medicine; "Comparison of 4 Diets of Varying Glycemic Load on Weight Loss and Cardiovascular Risk Reduction in Overweight and Obese Young Adults"; Joanna McMillan-Price; July 2006
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