Two out of three American adults are overweight or obese, according to the Centers for Disease Control and Prevention. Given that, many people would like to lose weight but don't know where to start or how to be successful. The truth is, weight loss doesn't have to be overly complicated or intimidating. It comes down to taking in fewer calories than you burn through activity, and one way to begin is to trade your current high-calorie, unhealthy meals and snacks for nutritious, diet-friendly choices, according to the American Dietetic Association. By following some basic rules of thumb, you can be successful at losing weight.
Step 1
Try lower-fat and lower-calorie versions of your favorite foods. This is a good first step in cutting calories for weight loss. If you currently drink whole or 2 percent milk, switch to 1 percent or skim. Choose low-fat yogurt, cream cheese and cottage cheese rather than the full-fat versions. Try flavored water in place of soda and sugary juices, reduced-fat frozen yogurt instead of ice cream, reduced-calorie bread in place of your regular brand, egg whites instead of whole eggs and leaner cuts of meat in place of fatty burgers, sausage or bacon.
Step 2
Satisfy your sweet tooth with fresh fruits rather than candy, cookies or desserts. Sugar contains a lot of calories and is often paired with high-fat ingredients like butter or shortening. To decrease your daily calories, choose your favorite sweet, ripe fruits and trade them for your usual sweets. Fresh fruit can be every bit as sweet and flavorful as highly processed treats and contains numerous healthy nutrients and fiber as well.
Step 3
Try non-meat sources of protein. Meat is often high in fat and calories and while there are healthier options such as white meat poultry and fish, trading out two or three meat-based meals each week for vegetarian dishes can drastically cut your calorie count while providing fiber, vitamins and minerals, according to MayoClinic.com. Good meat alternatives include black, kidney, pinto and white northern beans; as well as chickpeas, split peas, lentils, tofu and soy-based veggie burgers.
Step 4
Trade out high-fat chips and other processed snacks for crunchy raw vegetables. Vegetables are extremely healthy, low-calorie and fat-free. In addition their high fiber content will help fill you up while dieting. Try carrot sticks, cauliflower florets, cucumber slices or bell pepper strips dipped in salsa or hummus. You'll add nutrients to your diet while subtracting calories.
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