Being overweight means you weigh more than 20 percent over the ideal range for your height, according to the Reader's Digest Association. This becomes a risk factor for various conditions such as diabetes, high blood pressure, cancer and heart disease. Eating too many calories and living a sedentary lifestyle further contributes to weight gain. Following a scheduled diet plan combined with physical activity will help you lose weight successfully. Speak with your primary physician first before starting a new diet plan.
Significance
Poor dietary habits and sporadic eating contribute to weight gain. Following a diet schedule that encourages a small meal or snack every three to four hours is beneficial for your health and weight loss goals. Eating smaller and more frequent meals will prevent you from overeating. It will also provide a constant supply of energy so that your body is burning more calories. (See Resource 1) Calculate your daily caloric needs to determine how to distribute your calories throughout the day. For weight loss, reduce the total number of calories needed before developing your diet schedule.
Importance of Breakfast
Breakfast is important for weight control and avoidance of hunger. Skipping breakfast will not help you save calories because hunger pangs mid-morning leads to overeating. A healthy breakfast consists of carbohydrates, protein and a little fat. A well-balanced morning meal will jump start your metabolism for the rest of the day. The result being continuous calorie burning and weight loss. Improve your breakfast quality by choosing whole-grain cold and hot cereals. Include fruits such as grapefruit, berries, oranges, apples or grapes. Add a high-quality protein such as low-fat yogurt, milk or a hard-boiled egg.
Low-calorie lunches
Lunch is typically the one meal of the day that is eaten without any thought or planning, according to The Reader's Digest Association. This causes you to eat lunches that are higher in calories and fat. Plan your meals ahead of time to control the amount of calories you consume for better weight loss results. Choose a lunch high in protein because the body takes longer to break it down and keeps you from having hunger pangs.
Dinner
If calories still need to be saved, examine at the amount of protein and starchy carbohydrates on your dinner plate. Many protein foods are high in fat such as red meats and dairy products. Also avoid adding fat to carbohydrates such as butter on a baked potato or cheese on broccoli. An overall reduction in portion size of protein and starchy carbohdrates at dinner can save calories in your day. Fill your dinner plate with complex carbohdrates that have a high water content and are low in calories, such as dark green leafy vegetables, asparagus, Brussels sprouts and zucchini. Accompany your vegetables with a low-fat protein source such as skinless chicken, turkey, legumes and fish.
Smarter Snacks
A major cause of weight gain is poor snacking habits. Busy lives means it is convenient to snack on processed, packaged and convenience foods. These nutrient-deficient snacks are often high in calories, sugar, fat and sodium. Cakes, cookies, sodas and chips contribute to weight gain. One or two small snacks in between your meals will help keep your hunger under control. The Reader's Digest Association recommends snacks to be under 150 calories and contain no more than 6 grams of fat. Focus on fresh fruits, low-fat yogurt, whole-wheat crackers, nuts and seeds for healthier snack options.
References
- "Foods That Harm Foods That Heal"; The Reader's Digest Association; 1996
- "The Food Bible"; Judith Wills; 1998
- "The Healing Power of Vitamins, Minerals and Herbs";The Reader's Digest Association;1999
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