Your eating habits play a role in weight control as eating fewer calories than your body needs is how you lose weight, according to the Harvard School of Public Health. Knowing how much to eat and eating the right types of food can increase your chances of reaching your healthy weight and maintaining that weight. Eating nutritious foods rich in fiber, such as whole grains, fruits and vegetables, and healthy sources of protein, while staying within your calorie limits, can help you successfully lose weight.
How Much to Eat?
More important than the types of food you eat is how much you eat. Eating more calories than your body needs may lead to weight gain, even if you choose healthy foods. One way to estimate how many calories you need each day is to use the United States Department of Agriculture's "MyPyramid" program. The amount of calories you need will depend on your age, gender, weight, height and physical activity habits. The "MyPyramid" program can also give you an estimate on how many calories to cut to lose weight safely and gradually.
Fiber-Rich Foods
Foods rich in fiber can help you in your weight loss efforts. Mayoclinic.com reports that fiber-rich foods can help you feel full for longer, which may help you eat less throughout the day. Also, high-fiber foods may require more chewing time and this can give your body enough time to realize you are full. Good sources of fiber include whole-grain foods, such as whole wheat bread, oatmeal, brown rice, as well as many fruits and vegetables. Beans and nuts are also good sources of fiber. Eating a diet that includes a wide variety of fruits, vegetables and whole grains will not only provide adequate fiber, but also many other essential vitamins, minerals and other nutrients that can improve your health.
Healthy Protein
Most Americans get plenty of protein in their diet, according to the Centers for Disease Control and Prevention, or CDC. Protein is essential for good health and may also help you lose weight. The Harvard School of Public Health reports that high-protein foods can slow the movement of food from your stomach to your intestine, which can keep you full for longer. Choosing healthy sources of protein, such as beans, nuts, fish, and poultry, can help you get enough protein without added saturated fat or other unhealthy components of some types of red meat or whole-milk products. The CDC recommends that between 10 and 35 percent of your daily calories come from protein.
References
- Harvard School of Public Health: The Nutrition Source: How to Get to Your Healthy Weight
- Untied States Department of Agriculture: MyPyramid Plan
- MayoClinic.com: Dietary fiber: Essential for a healthy diet
- The Centers for Disease Control and Prevention: Nutrition for Everyone: Protein
- Harvard School of Public Health: The Nutrition Source: Protein
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