A well-rounded diet is always important, even when aiming for weight loss. Healthy eating should be adopted as a lifestyle rather than a quick-fix strategy to lose weight. A realistic and healthy rate of weight loss is between half a pound and one pound per week. By following a well-rounded, reduced-calorie diet aimed at gradual weight loss, you can lose weight healthfully, feel energized and still enjoy your favorite foods. Development of lifelong healthy-living habits is essential for maintenance of a healthy weight, one key to disease prevention.
Healthy Choices
MyPyramid.gov recommends including a variety of foods from every food group in your diet. The best choices are whole grains, fruits, vegetables, low-fat and fat-free dairy products, lean meats and healthy fats. In combination, these foods are not only filling but ensure that you'll be getting the variety of nutrients your body needs. Limit intake of refined and processed foods, high-fat meat and dairy products and sweets, as these foods provide empty calories.
Be Size-Wise
All foods contain calories in varying amounts. Fats have more calories per serving than carbohydrates and protein foods, so consuming a smaller portion size is wise. Any calories eaten in excess of your body's needs are stored as fat. Pay attention to the portions of all foods you eat, even healthy ones, to help with weight loss. Use measuring tools such as cups, spoons or a scale to assist in portion control, and eat only one plate of food at a meal.
Make It Routine
Plan to eat a meal or snack every three to four hours to keep your metabolism working at its best, and don't skip meals in an effort to slash extra calories. According to the American Council on Exercise, eating breakfast is especially important for weight control because skipping it leads to increased late-day hunger. Seventy-eight percent of members in the National Weight Control Registry eat breakfast daily as part of their weight maintenance plan. Snacks may be included as long as they are a planned portion of your calories for the day. And there are no hard-and-fast rules about what time to stop eating--as long as you don't exceed your calorie needs.
Track It
An appropriate calorie level for a male planning to lose weight is dependent on height, weight, age and activity level. An average healthy male with a low activity level should follow an 1800 to 2000 calorie diet to result in a healthy rate of weight loss. Younger, more active individuals may need more calories. Keep a food log to monitor your calorie intake. Several websites, including LIVESTRONG.com's MyPlate, offer electronic food journals that simplify calorie counting. A dietitian can calculate your individualized nutrition needs and take into account any medical conditions.
Move More
The 2005 Dietary Guidelines for Americans recommend at least 30 minutes of physical activity most days for weight maintenance. At least 60 minutes may be needed for those trying to lose weight. If you don't exercise already, start building the habit gradually. Cardiovascular activities such as walking, jogging, biking and swimming are the most effective calorie burners. Strength training helps to build lean muscle, but is not necessary more than two to three times per week in a weight loss plan.
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