Fat takes no mercy when it comes to the body. It can accumulate on the stomach, back, hips, legs, arms and neck, and it has no preference between men and women. This proves the theory that everyone is created equal. Although exercise is a gold standard when it comes to weight loss, it can also be achieved through following a healthy diet. Your results will just take a little bit longer.
Step 1
Give it up. Losing weight through eating is about making sacrifices. By far the most important one is giving up the foods that are causing your weight gain. Eliminate fast foods, deep-fried foods, high-fat dairy products, processed carbs and refined baked goods. Also, avoid consuming high-calorie meals right before going to bed.
Step 2
Reduce your overall calories. To lose weight, you must create a caloric deficit. This means you are burning more than you are taking in. To lose one pound, you must burn 3,500 calories. Reduce your daily intake by 500 calories to lose a pound a week.
Step 3
Drink water. Water offers the body a number of benefits. It helps flush toxins from the system, it helps keep you hydrated, it lubricates the joints and it also has zero calories. When it comes to losing weight, drink water in place of liquid calorie beverages like soda, alcohol, sweetened teas and processed juices. Also drink a glass of water before your meals, as it can help fill you up, causing you to eat less calories. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Step 4
Eat more fiber. Fiber is a substance that gets digested at a very slow pace. It also creates bulk in your stomach when it is consumed. Like water, this helps fill you up and eat less calories. It can also keep you feeling full for a long period of time. Foods that are high in fiber include fruits, vegetables, beans and whole grains.
Step 5
Eat more meals. Eating small, frequent meals every two to three hours can help you in a number of ways. You will have a satisfied feeling, you will be less prone to overeat, you will have sustained energy levels and your metabolism will be elevated. Make these meals a balance of lean protein and complex carbs that are high in fiber. An example of a meal would be a bowl of all-bran cereal made with low-fat milk.
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