Life is all about balance. You need to balance your checkbook, your car tires, your schedule and your relationships. If you go too far in any direction, you can end up falling off course. Your diet is the same way. You do not want extremes in any direction. When it comes to creating a weight loss diet, it is better to take a balanced approach as opposed to high-protein, high-carb or high-cabbage. Remember that the keys to success are moderation and discipline.
Step 1
Reduce your total calorie intake. Regardless of how balanced your diet is, you are not going to lose weight unless you create a caloric deficit. To do this, consume fewer calories than you are burning. To lose a pound of weight, you must create a 3,500 calorie deficit. You can lose one pound a week by decreasing your daily total by 500 calories.
Step 2
Eat clean foods. Avoid foods that are high in saturated fat and simple sugars. Examples of these are deep-fried foods, whole-fat dairy products, processed meats, commercial baked goods and candy. Eat foods that are nutrient dense like fruits, vegetables, seeds, nuts, lean meats, low-fat dairy products, fish and whole grains.
Step 3
Avoid high amounts of liquid calories. Liquid calories can still add up when you are trying to lose weight. If you want to drink beverages that have calories, make sure you keep track of them. Replace them with water as it has no calories and also helps keep you hydrated. The Institute of Medicine recommends women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Step 4
Increase your meal frequency. When you eat a meal and then wait for several hours before eating again, you can become hungry and your metabolism can slow down. To increase your metabolism and keep your hunger under control, eat six meals a day. Make them a balance of protein, carbs and healthy fats, and eat every two to three hours. An example of a meal would be baked salmon with steamed broccoli and brown rice.
Step 5
Include more dietary fiber. Fiber is a substance that creates bulk in your stomach when you eat it and it gives you a full feeling. Make sure to add fiber-rich foods into your balanced meals. Specific foods that are high in fiber include apples, pears, berries, barley, lentils, peas, broccoli and whole wheat pasta.
Step 6
Do not deprive yourself. Part of following a balanced weight loss diet is not giving up your favorite foods entirely. If you did, then it would be extreme instead of balanced. Once a week, give yourself a treat that you gave up when creating your diet. This can be a chocolate bar, a bowl of ice cream, a slice of cheesecake or pancakes with syrup. Just make sure to have only one serving and walk away from the table when you are done.
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