To some people, weight is never an issue. These are the people who have been lean their whole lives, and they never had to worry about how many calories there were in a half cup of ice cream. But there are a lot of other people who continually struggle with their weight on a daily basis. If you are one of these people, there are several factors involved with setting up a good diet plan.
Calories
When you are trying to lose weight, there are really no complicated equations involved. What it boils down to is, you need to burn fewer calories than you consume, creating what is called a "caloric deficit." In order to lose a pound of weight, you must burn 3,500 calories. Reduce your daily caloric intake by 500 calories. If you multiply this by seven, you will burn 3,500 calories a week which comes out to 1 pound.
Foods
When losing weight, there are good foods and there are bad foods. Eliminate foods that are deep fried, processed, refined and high in saturated fat. Examples of these include french fries, burgers, hot dogs, lunch meats, cream-based sauces, doughnuts, cakes, crackers and any commercial baked goods. Avoiding these foods can help reduce your calories down to the 500 calorie deficit you are looking for. Eat foods that are nutrient dense instead like lean meats, low-fat dairy products, fish, fruits, vegetables, whole grains, nuts and seeds.
Frequent Meals
When you go long periods without eating, a couple of things happen. First of all, your metabolism is going to become slow, secondly you are going to become ravenously hungry, which can cause you to overeat. To stop both of these situations from occurring, eat small, balanced meals every two to three hours throughout the day. This is called "grazing," and it can help keep you feeling satisfied and also give you stable energy levels. An example of a balanced meal would be a chicken breast, steamed vegetables and a baked yam.
Fluids
Fluid calories are still calories. If you want to lose weight, then eliminate any beverages that are high in sugar and calories. Examples of these include soda, processed fruit juices, sugared coffee drinks, sweetened teas and alcohol. Drink water instead as it has zero calories, and it can also give you a full feeling which can cause you to eat less calories.
Fiber
Fiber is a non-digestible substance that offers numerous benefits to the body. It can help reduce your risk for high cholesterol, it can keep your blood sugar levels stabilized, and it can also reduce your risk for heart disease. But the benefits don't stop there when it comes to weight loss. When you eat fiber, it creates bulk in your stomach, which fills you up. It also digests at a slow pace, which can keep you feeling full longer. The end result is less calories being consumed, which leads to weight loss. According to the Mayo Clinic, women should get 21 grams to 25 grams of fiber a day, and men should get 30 grams to 38 grams of fiber a day. Examples of high fiber foods include oat bran, oatmeal, berries, lentils, barley, split peas and broccoli. Include fiber in your multiple meals.
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