Losing extra weight is a balancing act. Dieters must create a calorie deficit, resulting in weight loss. This can be accomplished through diet modifications and selecting the right types of food. Losing extra pounds can provide health benefits, such as reduced risk for heart disease and cancer. Choosing a diet plan that doesn't restrict food groups and promotes healthy long-term eating will assist in accomplishing your goals.
Foods to Eat
A healthy weight loss diet should include eating a variety of nutritious foods. Consume four to eight servings of carbohydrates, including rice, pasta and breads. Make at least half of your carbohydrate consumption from whole wheat products. Eat a minimum of four servings of vegetables daily, including orange and green vegetables, recommends the United States Department of Agriculture. Consume three daily servings of fruit, including fresh, frozen and canned fruits. Go easy on dried fruits, which may have added sugar.
Fats should be consumed in moderation. Select three to five servings of healthy fats daily, such as nuts and fish. Also eat three to seven servings of low-fat protein and dairy sources, recommends MayoClinic.com.
Calorie Consumption
An effective weight loss diet should also focus on reduced calorie intake. A pound of fat is equal to 3,500 calories, according to MedlinePlus. The fastest weight loss recommended by MedlinePlus is 1-2 lbs weekly. This is about 3,500 to 7,000 calories less a week, or 500 to 1,000 calories less each day.
When cutting calories, focus on reducing high-fat and high-calorie habits, such as your daily mocha, sodas or fried foods. Swapping these items for low-calorie foods, such as fruits and vegetables will assist in weight loss.
Considerations
If you're having difficulty cutting 500 to 1,000 calories from your daily diet, try physical activity. For example, you can burn 250 calories through physical activity and eat 250 fewer calories for a one-pound weekly weight loss. The Centers for Disease Control and Prevention recommends 150 minutes of exercise each week for healthy adults.
Misconceptions
Some people think that fad diets are the quickest way to drop pounds. According to the American Heart Association, many fad diets can undermine your health and cause health issues. When you stop dieting, weight gain may occur, putting you back where you started. Strive to make lifestyle changes that are easy to stick with long-term.
Warnings
Don't cut calories too low, recommends MedlinePlus. Men shouldn't consume less than 1,500 daily calories and women 1,200 daily calories. Partner with your doctor to find a healthy calorie range based on your situation. Your doctor can also evaluate your current health situation and make a plan for successful weight loss.
Member Comments