In order to lose weight, you need to follow some basic diet guidelines. In addition to weight loss, you will also receive other health benefits from eating a healthy diet, such as a reduced risk for heart disease, stroke, diabetes and some cancers. If you tend to get very hungry in-between meals, consider eating five small meals each day instead of three larger ones, which will help keep you satisfied all day long. Contact your doctor before beginning any diet or fitness program.
Step 1
Eliminate junk food from your diet. This includes items such as chips, soda, sweets and fried food. These foods are high in calories and provide little or no nutritional value. Instead, drink plenty of water, snack on fruits and vegetables, and use healthier cooking methods for your foods than frying them. Grilling, steaming and broiling are cooking methods that don't require you to add fat to your food.
Step 2
Eat plenty of healthy produce. You should have a fruit or vegetable with every meal and snack as they provide you with vitamins and minerals that are necessary for a healthy body. Fruits and vegetables provide a lot of nutrition for a small amount of calories, making them perfect for supporting diet and weight loss.
Step 3
Eat plenty of lean protein. Protein helps your body maintain lean muscle mass, which is important during dieting. Protein also helps you stay full so that you eat less throughout the day. Have some protein with every meal. Examples of protein include lean meats, fish, eggs or egg whites, protein powder and beans. Dairy products, such as Greek yogurt and cheese, are also healthy sources of protein.
Step 4
Eat fiber with every meal. Fiber can be found in a wide variety of vegetables, including sweet potatoes, broccoli, beans and eggplant, which helps you feel full, thereby preventing over-eating. You can also obtain fiber from whole grain sources. Whole grains are acceptable sources of carbohydrates on a diet. Examples of whole grains include whole wheat bread and pasta, brown rice and oatmeal.
Step 5
Eat enough calories during the day. Depriving your body of too many calories can slow down your metabolism. This means that you will burn less calories during the day and, in time, will lose less weight. If you are a female, don't consume fewer than 1,500 calories a day. Men should consume no fewer than 2,000 calories. If you are exercising, consider eating an additional 200-calorie snack if you feel hungry.
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