Weight loss is something that a lot of people never had to and continually don't have to worry about. These are the people that are naturally lean and can get away with eating just about anything and not gain an ounce. But then there are the people that are not so lucky. They have either gained weight over the course of time or have always been heavy and are frustrated to the point where they are ready to make some changes. If you fall into this category, the first and most important place to start is with the diet and there are several steps you can take in setting up a plan of attack.
Step 1
Cut back on the calories. To lose weight, you need to create a caloric deficit, where the calories you burn outnumber how many you eat. To lose a pound of weight, you need to burn 3,500 calories. To lose one pound a week, reduce your daily calories by 500.
Step 2
Change the types of foods you eat. Eating foods that are high in fat and calories will keep your weight right where it is or increase it. To reverse this, cut out energy-dense foods like processed meats, fast food, deep fried foods, commercial baked goods and whole-fat dairy products. Replace them with nutrient-dense foods like fruits, vegetables, lean meats, seeds, nuts, low-fat dairy products, beans and whole grains.
Step 3
Cut out the liquid calories. Calories in the form of liquid are just as bad as calories from food, if not worse. The main problem with them is they still add up when you drink them but your brain does get the same signal it gets when you eat food. To avoid this from happening, eliminate high-calorie beverages, like soda, lattes, sweetened teas, milkshakes and alcohol. Drink water instead. as it has zero calories. If you drink water right before you eat a meal, it can give you a full feeling. Aim for 8 to 10 glasses a day.
Step 4
Eat more often. When you eat a meal and then wait for a long time before you eat again, you will be ravenous, and your body will hold on to stored fat for energy. This can cause you to overeat and your weight can increase. To avoid this, eat five to six small meals throughout the day that are a balance of protein and carbohydrates. This can keep you feeling satisfied, it can prevent you from overeating, it can give you sustained energy levels and it can also increase your metabolism. An example of a balanced meal would be a turkey sandwich on whole wheat bread.
Step 5
Give yourself a reward. If you eliminate all of your favorite foods, you run the risk of breaking down and overindulging. Have a small treat at the end of the week to celebrate your efforts. Keep the treat limited and walk away from the table when you have finished.
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