Obesity can put you at risk for developing health problems such as high blood pressure, high cholesterol, type 2 diabetes, heart disease and stroke. Changing your lifestyle, including your diet, can help you lose weight to reduce the risk of developing these health problems, or reverse them if they have already developed.
Clear Out the Junk Food
Easy access to high calorie foods and eating out of boredom or to mask negative emotions can lead to the intake of many extra calories. To reduce your likelihood of consuming calories this way, remove unhealthy junk food from your home, office and car. It may seem like a waste to throw these items out, but your decision to rid your life of them will result in improvements to your health. Unopened items can
be taken to food banks or churches as a donation. Replace the unhealthy foods with healthy choices like fruit, sliced vegetables and nonfat yogurt.
Eliminate High Calorie Drinks
Sugary soft drinks contain a significant number of non-nutritional calories. Eliminating these beverages from your diet can significantly reduce your calorie intake and lead to weight loss. If you drink more than 500 calories of soda per day, which would be about four cans, you can lose a pound per week by replacing it with water or other calorie-free drinks.
Other high calorie beverages to avoid include alcoholic beverages, juices, whole milk, blended coffee drinks and sweet tea. Stick to water, unsweetened tea, diet soda and black coffee. These all have zero calories.
Fill Up on Fiber
Fiber is necessary for a healthy diet, and eating high fiber foods can also help you lose weight. Fiber-rich foods are generally lower in calories and make you feel full on smaller portions. High fiber foods digest slowly, which can help you feel full for longer periods of time. Make vegetables a staple of your lunches and dinners. Don't cover vegetables in butter or high calorie dressings. Instead, use a small amount of olive oil and spices if you need to add flavor. Eat fruits as snacks and desserts to satisfy your sweet tooth. Cut out refined grains, and replace them with whole grain foods.
Focus on Your Food
According to Dr. Dean Ornish, cited on the Reader's Digest website, being mindful of when you are eating can help you enjoy your food more and decrease the amount you eat. Doing things like watching television, driving and being on the computer while you eat can make you more likely to eat more, because you did not pay enough attention to the food you ate to be satisfied.
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