The basic rule of losing weight is burning more calories than you consume each day. Therefore, to successfully take off unwanted pounds, you will have to shift from the foods you eat now to foods that are lower in calories. Healthy weight loss is 1 to 2 lbs. per week. Once you have reached your weight-loss goals it is important to stick to your new healthy eating habits because maintaining a healthy weight is about lifestyle choices that support good health and prevent weight from creeping back on. Talk to your doctor before beginning any new diet or weight-loss program.
Step 1
Keep a food diary. Not only does this hold you accountable for every calorie that goes into your mouth, but it allows you to ascertain what parts of the day are likely to be those when you overeat. Being able to see on paper how many calories you are consuming can be eye-opening as many people underestimate just how much they are eating. It will also help you realize which higher calories foods you are eating that should be an occasional indulgence rather than an everyday food.
Step 2
Cut out fatty and fried foods. Eating a diet high in fast food, processed snacks, fatty cuts of meat, chips, cookies, candy, cake and soda can make it hard to lose weight and can even result in further weight gain. In addition, these items are associated with an increased risk of heart disease and diabetes.
Step 3
Make the shift to eating a healthy amount of food from each of the food groups on the Food Guide Pyramid. This will include fruits, vegetables, lean sources of protein, low-fat dairy and whole grains. These foods fill you up for fewer calories than fried and fatty foods and contain a much higher dose of nutrients that contribute to good health and prevent illnesses. Your needs will depend on your size, age and weight-loss goals and your doctor can help you tailor those needs for your own specific situation.
Step 4
Watch your portion sizes. When you are shifting to healthier foods and a lower calorie intake it is important to learn what constitutes a serving of each kind of food you are eating. Many people eat more than one portion of the foods served at a meal, which can hinder weight loss. You will be surprised to find that eating healthy, low-calorie foods will still fill you up, but for fewer calories. This is because they contain higher amounts of protein and fiber, two nutrients that are involved with hunger satisfaction.
Step 5
Cook at home. When you are shifting to foods that promote healthy weight loss it is easier to stick with it when you cook for yourself. Many restaurants serve huge portions of unhealthy foods, but preparing your own meals at home allows you to incorporate the lower-calorie foods you are moving toward and will result in weight loss.
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