Consuming too many calories will result in unhealthy weight gain that could compromise your health, according to Roberta Larson Duyff and the American Dietetic Association, authors of "American Dietetic Association Complete Food and Nutrition Guide." Reducing the number of calories you consume each day can help you shed pounds and improve your overall health and well-being. Pay close attention to what foods you eat and how much of them you eat, and you can lower your caloric intake.
Step 1
Eat less food. Cut your portion sizes to help you eat fewer calories, recommends Gary Taubes, author of "Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease." Serve yourself half of what you normally eat and then wait 15 minutes to see whether you are still hungry before going back for seconds.
Step 2
Eat foods that are naturally low in calories. Choose fruits and vegetables because they contain few calories. Fresh produce also contains fiber, which helps keep you full longer so you end up eating less. Add whole grains and lean meats, which contain fewer calories than sweetened breads and full-fat meats.
Step 3
Replace unhealthful foods with healthier alternatives. Avoid packaged cakes, muffins and cookies because they are high in calories and low in nutrients. Make homemade muffins, using fresh ingredients. Look for low-fat baking recipes at a library or bookstore to find some new treats to try. Cut fatty ingredients, such as cream, butter, margarine, sour cream and gravy out of your diet to save even more calories.
Step 4
Eliminate soda from your diet. Drink water or unsweetened iced tea to help quench your thirst for no calories. Reduce the number of other sweetened drinks, such as lemonade, sweet tea and fruit punches, to eliminate several hundred calories from your diet each day.
Step 5
Cook at home. Plan a menu and prepare your meals at home because you will be able to control what ingredients and how many calories go into what you eat. Browse the Internet to help you find some new recipes you would like to try. Include fresh ingredients for a nutrient boost in addition to cutting calories.
Tips and Warnings
- Use a smaller plate to eat your meals. That will make it look as if you are eating a lot of food when you are actually eating fewer calories than before.
- Consult with a physician before starting a lower-calorie diet.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and American Dietetic Association; 2006
- "Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease"; Gary Taubes; 2007
Member Comments