Due to the increasing prevalence of overweight Americans---nearly two-thirds of adults according to Krause's Food and Nutrition Therapy---it is pertinent that we alter our eating habits. Being overweight, having a body mass index of 25 mm/kg2 or greater, can lead to other conditions such as type 2 diabetes, high blood pressure, stroke, heart disease, osteoarthritis or even cancer. While consuming fewer calories is essential for weight loss, making wise food choices is beneficial to your health no matter how much you weight you want to lose.
Step 1
Limit total calories. Healthy Eating Every Day recommends eating 6-11 servings or grains, 2-3 servings of meat, 2-3 servings of dairy products, and 5-9 servings of fruits and vegetables per day. If you are short, female, or inactive, try to eat fewer servings each day; if you are tall, male, or active, you may consume toward the higher end of the recommended daily range.
Step 2
Control portion sizes. You could be eating all the right foods and still gain weight if your portions are too large. Recommended portion sizes are smaller than most people think, as illustrated by the following examples from Healthy Eating Every Day:
Grain: one slice of bread, ½ cup of cooked grains (pasta, rice, oatmeal, etc.), or one small potato
Meat: three ounces of cooked meat, 1 egg, or 1/3 cup of nuts
Dairy: one cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese
Fruit and Vegetables: ½ cup of most fruits and vegetables, 1 cup of lettuce, ¾ cup of juice, or ¼ cup of dried fruit
Step 3
Decrease fat intake. While carbohydrates and protein offer only 4 calories per gram, each gram of fat contains 9 calories. Therefore, it is important to avoid consuming excess fat. Cut back on fat by using low-fat or fat-free dairy products, cutting visible fat from meat and eating less butter and creamy salad dressing.
Step 4
Eliminate excess sweets. Although one candy bar, one bowl of ice cream or one cookie may not have a significant number of calories, eating each of these regularly might hinder weight loss. Try eating fewer desserts and having smaller portions. Over time, this reduction in calories will make a difference in your weight.
Step 5
Eat more vegetables. In addition to containing multitudes of vitamins and minerals, vegetables are a healthy food choice because most contain fiber and few calories. Since they are relatively filling, you will not need to eat as much high-calorie food to feel satisfied. Start your meal with a salad and see if you begin to eat less.
Tips and Warnings
- Record everything that you eat. Having this list is helpful if you are not losing as much weight as you would like; you might find that you have been eating more than you realized. Find an accountability partner. Knowing that you will report what you are eating to someone else could deter you from eating something extra.
- Weight loss of more than 2 pounds per week could mean that you are becoming dehydrated or losing muscle instead of fat. A good goal for weight loss is 1 to 2 pounds each week.
References
- "Krause's Food and Nutrition Therapy;" L. Kathleen Mahan and Sylvia Escott-Stump, 2008
- "Healthy Eating Every Day;" Ruth Ann Carpenter and Carrie Finley, 2005
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