Central to any efforts at weight loss is the necessity to eat the right foods that encourage fat reduction. The goal is to create a calorie deficit within the body. This is known as negative energy balance. Essentially, more calories need to be expended as energy than are consumed and stored. Recommended guidelines call for caloric reduction of a minimum of 500 calories per day in order to efficiently lose 1 to 2 pounds per week. Choosing the right food items does not mean a restrictive diet is required to achieve weight loss.
Step 1
Reduce fat and calorie intake by limiting consumption of red meat to no more than 3 times per week. Consume smaller portions when you choose to have it as part of a meal. Remove or trim visible fat. Opt for low-fat meat such as the white meat of chicken or turkey, removing the skin prior to consuming. High-fat luncheon meats such as bologna and salami should be avoided. Bake, broil, boil or poach meats instead of frying.
Step 2
Avoid empty calories like found in sodas, chips, cakes, cookies and candies. Restrict intake of nuts even though they are good sources of protein. Choose more fruits and vegetables, whole grains and foods high in fiber. These foods have a small impact on blood sugar levels. Carbohydrates, such as these, that have a low glycemic index help promote weight loss by soliciting a feeling of fullness, which can be contributory to eating less in the following meal.
Step 3
Practice portion control even with healthier options. Eat to a level of mild fullness. Use smaller plates to create the illusion of eating more. Drink skim milk instead of whole milk. Replace salad dressings and mayonnaise with lower-fat varieties. Eat a hearty breakfast to consume more calories earlier in the day, and reduce portions at lunch and dinner. This will prevent loss of control and overeating later in the day when the metabolism begins to taper off.
Tips and Warnings
- Eat slowly. Avoid temptation. Do not assume that you are strong enough to have unhealthy, fattening items at your disposal and will be able to resist them. Consult a dietitian who can design a nutrient-dense, calorie-reduced nutrition plan.
References
- "Nancy Clark's Sports Nutrition Guidebook, 3rd ed." Nancy Clark; 2003
- "NSCA's Essentials of Personal Training," Roger Earle and Thomas Baechle; 2004
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