It's no big secret that you need to eat less to lose weight. But beyond that, many would-be dieters are confused about exactly what and how to eat to shed those extra pounds. The good news for overweight food-lovers everywhere is that a healthy diet can and should include a vast selection of foods; the key is to focus on those that keep you full and satisfied for the fewest calories, while leaving room for your favorite treats.
Step 1
Calculate your daily calorie limit for weight loss. First, track your daily calorie intake for a few days before you begin dieting, then subtract between 250 and 500 calories from your average daily total. Cutting 250 calories from your daily diet will result in a 1/2 a pound of weight lost each week, while cutting 500 while lead to one pound per week, according to the Mayo Clinic.
Step 2
Stay within your daily calorie limit by choosing the most nutritious and filling foods from all the major food groups, including fruits and vegetables, lean proteins, whole grains and reduced-fat dairy. To feel satisfied, concentrate on foods that are high in fiber, protein and water, since all increase satiety, according to the European Food Information Council. Some of the best diet foods for filling up on fewer calories include low-fat Greek yogurt, oatmeal, apples, beans, white meat poultry, sweet potatoes, watermelon, berries, broth-based soups, broccoli and fish.
Step 3
Write down everything you eat and track your calorie intake until you become familiar with the calorie contents of the foods you eat regularly. On those days when you seem to be racking up the calories without ever feeling satisfied, you can look back at your food journal to remind you which meals really filled you up while keeping you within your calorie range.
Step 4
Enjoy treats without blowing your diet by planning for them ahead of time. No one can exist solely on low-calorie diet foods for an extended amount of time, so allow yourself to enjoy your favorite foods on occasion regardless of their fat and calorie content. If you simply can't give up dessert, save 100 to 200 of your daily calories for two cookies or a rich piece of chocolate; or, if you know you'll be attending a party or special event, accept that you'll probably go over your usual calorie limit and vow to get back on track the next day.
Tips and Warnings
- Try out different low-calorie recipes until you find some favorite meals that you can cook and enjoy weekly.
- Don't try to cut more than 500 calories from your daily diet; it will likely leave you hungry, which can cause binge eating.
Things You'll Need
- Food journal
- Pencil
- Variety of nutritious foods
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