The ability of the human body to lose weight is a simple equation: the amount of calories taken in vs. the amount of calories expended. For weight loss, a deficit of calories is necessary. The trick is to nourish the body appropriately without being hungry all the time. Every person has a different caloric requirement determined by age, gender, height, weight and activity level.
Reducing Calories
The quickest way to reduce calories is to eliminate empty calorie foods and drinks such as candy and soda. Not only do these types of foods provide no nutritional benefit, they can make you feel hungrier by raising your blood sugar, only to have blood sugar levels plummet quickly. Find alternatives to candy by choosing fruits. Sparkling water with an added splash of fruit juice is a good replacement for high-calorie sodas. In addition, portions play a significant role in the amount of calories taken in each day. Start by dividing all meals and snacks in half. This habit alone can save enough calories without changing anything else to result in potentially quick weight loss. Using a smaller plate or bowl can help with reducing the size of portions served. To bulk up your meals, use more vegetables as they contain few calories per serving, yet contain a good amount of fiber and fluid to help fill you up.
Food Journal
Keeping a daily food journal has been found to be an effective weight loss tool. A study at the Kaiser Permanente Center for Health Research showed that people who kept a food journal lost twice as much weight as those who did not record their dietary intake. Writing down everything you eat and drink creates an awareness regarding your food choices and portions and supports making appropriate changes. Keeping a pad at your desk or using an on-line or cell phone food diary application, of which there are many, encourages you to keep track of your intake easily.
Sodium
Sodium, the mineral found in salt, causes the body to retain water. If you want to lose weight quickly, avoid all sodium-rich foods. Most sodium comes in the form of processed foods, such as soups, sauces, salad dressings, frozen meals and breads. Read the nutrition label for sodium content on store-bought packaged foods. The less sodium, the less water retention and the quicker the weight loss. You also want to stay well-hydrated by drinking water throughout the day and choosing fresh fruits and vegetables for their fluid content.
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