According to The Reader's Digest Association, Americans are obsessed with dieting and fitness yet 30 percent of adults are considered overweight. The only way to achieve weight loss is by committing to following a sensible diet combined with regular exercise. Developing a personal plan for weight loss will ensure that you are getting an adequate amount of nutrients the body needs. Consult with a physician before starting a new diet plan.
Considerations for Weight Loss
Losing extra weight takes time, effort and commitment. The best way to lose extra pounds is to consume fewer calories while expending more calories through exercise. The body uses more energy than it is taking in and so begins depleting fat stores in your body. The Mayo Foundation for Medical Education and Research suggests a goal of losing one pound a week. There are 3500 calories in a pound of stored fat. In your personal weekly diet plan, you should reduce your intake by 500 calories to achieve this goal.
Benefits of Low-calorie Foods
Unhealthy and high-calorie foods should be eliminated from your personal weight loss diet. These include nutrient-deficient foods and snacks such as candy, cakes, cookies, sodas and potato chips. Lower the amount of calories in your diet by including a wide variety of fresh fruits and vegetables. Foods that are low in calories and have a high water content include cantaloupes, watermelon, berries, asparagus, cucumber and celery.
Benefits of Grains
Grains are an excellent source of complex carbohydrates, dietary fiber, vitamins and minerals. Grains provide essential vitamins and minerals such as niacin, riboflavin, iron and calcium. They are also low in fat and when combined with legumes make a complete protein. The American Dietary Association recommends eating 6 to 11 servings of grains a day. Grains are complex carbohydrates that are slowly metabolized and do not spike insulin levels to cause hunger. This decreases your risk of overeating and contributing to weight gain. The most common grain products to include in your diet include brown rice, millet, whole wheat, wheat germ, oat bran, rye and quinoa. Avoid refined grain products such as white bread, pastas and cereals that are stripped of their nutrients and dietary fiber.
Misconceptions About Dairy
You have been told that dairy products such as cheese, milk and yogurt contribute to weight gain. The reasoning behind this claim is because of the amount of calories and saturated fat these foods contain. However, your personal diet plan allows you to eat moderate amounts of dairy products. Milk, yogurt and cheese are excellent sources of protein, calcium, vitamin D and magnesium. A University of Tennessee study by M. B. Zemel and colleagues, published in the "International Journal of Obesity" in 2005, showed that women who ate 3 servings of yogurt a day actually lost more weight than those who did not include dairy in their diet. The conclusion was that the nutrients such as protein and calcium helped the body burn stored fat cells. Reduce the amount of calories and fat by choosing skim milk, nonfat yogurt and low-fat cheeses.
Benefits of Reducing Fat
The most effective way to cut calories is to reduce the amount of fat in your personal diet plan. A fat gram contains twice as many calories as carbohydrates and protein. Replace some of the meat in your diet with lean fish and poultry. Prepare fish and poultry by steaming, baking or grilling. Another way to reduce fat is by removing the skin from chicken or turkey before cooking. Avoid sausages, bacon and cold cuts, which are high in calories and fat.
References
- "Foods That Harm, Foods That Heal"; The Reader's Digest Association; 1997
- "The Mayo Clinic Diet"; Mayo Foundation for Medical Education and Research; 2010
- "The Food Bible"; Judith Wills; 2002
- "The Abs Diet"; David Zinczenko, Ted Spiker; 2005
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