The key to eating for weight loss is to establish habits conducive to good health and healthy weight. American food culture has created a convenience mindset that promotes fast food, processed food and grab-and-go sugary snacks. To eat for weight loss, you need to replace convenience foods with fresh, natural, nutrient-rich alternatives. To feel satisfied with proper meal portions and healthful food choices, you need to adopt a new eating philosophy that puts food in proper perspective.
Step 1
Determine how many calories you need daily to maintain your current weight using the calorie calculator available on the U.S. Department of Agriculture website. Set your daily calorie goal at 500 to 1,000 calories less to generate weight loss at the healthy rate of 1 to 2 pounds a week. In 5 to 10 weeks, you should reach your 10 lb. weight loss goal.
Step 2
Eat balanced meals. To curb hunger and keep your energy level up, eat three meals a day. Balance your plate with 50 percent fruits and vegetables, 25 percent lean protein and 25 percent whole grains, advises the American Dietetic Association. Plan your meals ahead of time to help you avoid making last-minute choices that are unhealthy and/or outside of your calorie target. If your daily calorie goal is 1,600, for example, aim for three 450-calorie meals and allocate the other 250 calories to healthy snacks.
Step 3
Make a shopping list before heading to the grocery store and stick to it. The foods you bring into your home should complement and support your weight loss efforts. Create your shopping list based on your meal plan menu, and include smart snack choices. During planning, think about the food aisles on the perimeter of the grocery store. The produce, meat and dairy aisles offer fresher, healthier choices than the center aisles, which mostly consist of dry, packaged, canned, processed and heavily salted foods. You can add whole grain pasta, bread and rice, as well as frozen fruits and vegetables, nuts, dried beans and olive oil to round out your selections.
Step 4
Experiment with a variety of meal combinations. If you limit your menu to just a few safe bets, you will quickly get bored and lose your motivation. For your lean protein, for example, incorporate black beans, chicken, chick peas, lentils, ground turkey, cottage cheese, fish and shellfish into your planning. Whole grain choices include oatmeal, quinoa, whole wheat pasta, wild rice, whole rye and whole grain barley, according to the USDA. Because half of each meal needs to be fruits and vegetables, include more than one variety and color on your plate each time. For example, pair a sweet potato with green beans, carrots with asparagus, corn with okra, or create a mixed side of stir-fry vegetables or a tossed salad.
Step 5
Give yourself permission to enjoy foods you love in moderation rather than try to eliminate them altogether. If you start your weight loss journey feeling deprived, your enthusiasm for healthy eating will dwindle fast. Limit unhealthy choices to 20 percent of your daily calorie intake. The key is counting the food in your daily target, so dole out one serving and enjoy.
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