When attempting to lose weight, it is important to track the foods you are consuming. It is crucial to count the number of calories, sodium and fat that are in your diet. Your caloric consumption is what determines your weight loss. Too many calories will lead to weight gain, whereas a large decrease in the calories you are consuming will surely lead to weight loss. Sodium is another factor when losing weight. Too much sodium leads to an increase of water retention, thus leading to water weight and bloating. Fat is just as important in a diet, because it is needed, but too much fat can be detrimental to your weight loss goals. You need to consume good fats, such as the omega-3s found in avocados and nuts, and stay away from bad fats, such as cholesterol.
Step 1
Locate a journal for record keeping.
Step 2
Write down your starting weight and the number of calories your are currently consuming versus the number of calories you should be consuming. According to MayoClinic.com, the average person, depending on gender and weight, should be consuming between 1,800 and 2,000 calories a day to maintain a healthy weight, or to lose weight.
Step 3
Find foods to eat that are low in calories, fat and sodium. To make sure you are eating healthy fats, look for nuts, seeds and avocados. Eliminate salty foods and soda to decrease your sodium intake.
Step 4
Record all the food you are consuming. Be sure to measure each portion so you can track the exact number of calories, sodium and fat you are eating. This can be done by using a measuring cup, along with the nutrition facts on each label.
Step 5
Weigh yourself at the end of the week, and write down your weight in your journal. Assess the weight to be sure you are following the proper consumption goals.
Tips and Warnings
- When food shopping, be sure to purchase fruits, vegetables, legumes, nuts and lean protein. By locating those food groups you will surely be consuming a healthy diet that is low in calories, fat and sodium. Drink water throughout the day to stay hydrated and prevent bloating.
- Please contact your physician before beginning a new eating plan.
Things You'll Need
- Journal
- Writing utensil
- Measuring cups
Member Comments