Following the latest fad that bans complete food groups or requires starvation is a counterproductive way to lose weight, warns the American Heart Association. Instead, apply a sensible approach to your meals that you can use to manage your weight for the rest of your life. Healthy weight loss requires you to reduce calories by reducing calories and managing portion sizes.
Step 1
Determine your daily calorie needs for weight loss. Go to a site like MayoClinic.com and search for the calorie calculator--see references--to determine your needs according to your current weight. Subtract 500 to 1,000 calories from this number to lose a pound or two per week. Do not dip below 1,200 calories per day, or you risk losing lean muscle and experiencing nutritional deficiencies, says registered dietitian Joanne Larsen from Ask the Dietitian.
Step 2
Plan for three meals daily composed of a whole grain, a serving of fruits or vegetables and a lean protein. Choose from foods like oatmeal, whole-grain cereal or bread, brown rice, quinoa, amaranth, millet or whole-wheat pasta. Opt for watery dark green or orange vegetables or a variety of fruits. Select fish or chicken, or a vegetarian source like beans, as your best choices for protein, suggests the Harvard School of Public Health.
Step 3
Slot snacks in around your meals to fill in nutritional gaps. Eat snacks like low- or non-fat dairy, whole-grain crackers, fruits and cut up vegetables.
Step 4
Keep portion sizes in line with your calorie needs for weight loss. For most people, aiming for the low end of the U.S. Department of Agriculture Food Guide Pyramid recommended number of portion sizes will yield weight loss while providing adequate nutrition. Go for a minimum of 3 oz. of cereals or grains, 5 oz. of protein, 3 cups of low-fat dairy, 2 ½ cups of fruit and 3 cups of vegetables daily.
Step 5
Use cooking techniques that add minimal fats. Broil, roast, grill or poach meats. Braise vegetables in chicken broth or steam and add citrus or herbs for flavor. Cook grains with water, mushrooms and onions. Avoid casseroles containing lots of cheese, butter, creamy soups or sauces and bacon.
Tips and Warnings
- If reducing 500 to 1,000 calories puts your daily intake below 1,200 calories, rethink your rate of weight loss or strive to increase activity in order to burn a greater number of calories per day. When eating out, choose grilled meats and eat a plain baked potato -- or skip the starch -- and a side salad with just a drizzle of dressing.
- Check with your doctor before beginning any diet plan.
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