Losing weight typically requires reducing daily calorie intake. The amount of calories you require for maintenance depends on your age, weight loss goals and activity level. Choosing foods high in density and low in calories will assist in weight loss, as hgh-density foods take longer for your body to digest. This means you feel fuller longer and eat fewer calories during the day.
Step 1
Stock up on vegetables high in density and low in calories, such as asparagus, broccoli and zucchini. Try sautéing vegetables in heart healthy olive oil for added flavor.
Step 2
Start your meal with a fresh salad to fill up your body with a high-density, low-calorie food, preventing you from eating too many calories.
Step 3
Choose fresh or frozen fruits when possible. If you purchase canned fruit, select a product without added sugar. Avoid purchasing dried fruits, which have a high sugar content and can increase daily calorie consumption.
Step 4
Select cereals, breads and pastas made with whole grain, dense foods that allow you to feel satisfied longer.
Step 5
Stock your refrigerator with dairy products high in protein and low in sugar and fat, such as low-fat yogurt without added sugar, low-fat milk and cottage cheese Try adding fresh fruit to cottage cheese to naturally sweeten.
Step 6
Eat lean protein such as skinless chicken, fish, beans, lentils and egg whites.
Tips and Warnings
- Calculate your daily calorie needs with an online calculator, such as LIVESTRONG's MyPlate. After entering your sex, height in inches, weight, age and activity level, online calculators will recommend a level calories to maintain your current weight. If you want to lose weight, you will need to trim calories.
- Talk with your doctor before starting a diet plan. She can work with you to meet your weight-loss goals and safely drop the extra pounds.
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