The key to weight loss lies in energy balance: you have to burn more calories than you consume. Your body naturally burns calories, and you may burn calories performing activities of daily living and exercise. To effectively lose weight by diet, you must consistently take in fewer calories from food and beverages than you burn each day. Making small, realistic adjustments to your diet is the fastest and easiest way to lose weight by dieting.
Smaller Portions
One of the most obvious, quick and easy ways to lose weight is to eat smaller portions. Theoretically, if you eat the exact same foods in smaller portions you should lose weight.
Eat Lighter
Eating lighter by eating lean meats, low-fat or fat-free dairy products, sugar substitutes and cooking foods using lighter methods such as baking or grilling will cut calories from your diet. Eating lighter allows you to eat the same amount of food, but the food is leaner to begin with.
Fill Up With Veggies
Most of your vegetables, with the exception of starchy veggies, are low in calories per serving. Loading up on vegetables at your meals is an easy way to add volume to your diet without adding many additional calories. According the MyPyramid Tracker 4 cups of romaine lettuce with 2 tablespoons fat-free dressing adds about 40 to 50 calories but a lot of volume to your meal.
Eat Slower
If you eat slower you may eat less. It takes time for your body to recognize that you are full. If you are a fast eater, try waiting for 10 to 15 minutes after a portion before considering taking more.
Sensation of Satiety
There are few other tricks to cutting calories by feeling fuller without extra calories through the idea of satiation: First, try drinking water, tea, or another calorie-free beverage with your meals. Second, eat your protein first. Of the three macronutrients--carbohydrates, fats and protein--protein evokes the most intense feeling of satiety. Protein is found in dairy and eggs, lentils and beans including soy, nuts, poultry, fish and meat.
Drink Between Meals
Drink a low calorie beverage or better yet, water, if you are hungry between meals. Often, thirst may be mistaken for hunger.
Healthy Weight Loss Goals
The American Dietetic Association suggests that starting with small changes will be the most effective way to lose weight and maintain weight loss. A healthy weight loss would be about 1 to 2 pounds per week. To lose one pound per week, you must consume 3,500 fewer calories than you use.
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