To lose weight, you must burn more calories than you consume. Take a look at your diet to determine what foods you're habitually consuming that may be contributing to excess weight. Substitute these high-calorie foods with low-calorie, low-fat replacements to lose weight. Add physical exercise to your routine and aim for a gradual weight loss of 1 to 2 lb. per week. Consult a doctor before beginning any new diet program.
Calories
To lose 1 lb. of fat, you must burn an extra 3,500 calories. You can burn more calories than you take in by eating more low-calorie foods and fewer high-calorie foods. You can also burn calories by increasing exercise. Try keeping a food journal to determine how many calories you're typically consuming, then making it a goal to reduce that number. Fruits and vegetables are low-calorie foods. Whole grains and legumes are also good choices.
Variety
Include foods from the major food groups to make sure you get enough nutrients while losing weight. The Dietary Guidelines for Americans emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and milk products. Make sure half of your grains are whole grains. Include lean meats, poultry, fish, beans, eggs and nuts. Limit saturated fats, trans fats, cholesterol, salt and added sugars.
Energy Density
Choose low-energy-density foods to feel full while losing weight. "Energy density" refers to the calories in a food compared with its volume. Foods with larger portion sizes and fewer calories, such as fruits and vegetables, have lower energy densities. Factors that contribute to energy density include water, fiber and fat content. Water and fiber make food more filling. Fat makes food more energy dense. MayoClinic.com points out that a bacon cheeseburger has high energy density, while a turkey sandwich on whole wheat bread has lower energy density.
Substitutions
Make food substitutions to lose weight. Replace full-fat cheese with a reduced-fat version, recommends the National Heart, Lung and Blood Institute of the National Institutes of Health, or NIH. Substitute plain, low-fat yogurt for sour cream in recipes. Choose red sauce for pasta instead of white sauce. Pick low-fat cold cuts. Choose lean meat. Select egg whites instead of eggs with yolks. Skip doughnuts and sweet rolls in favor of English muffins and bagels. Choose reduced-calorie salad dressings.
Tips
Trim all fat from beef, pork and chicken and remove the skin from poultry.
Snack on raw vegetables with salsa or fat-free ranch dip instead of chips.
Use smaller plates and dishes to watch portion size, the American Dietetic Association recommends.
Don't eat out of a bag or box.
Replace high-calorie beverages such as soda or specialty coffees with water.
Eat snacks to prevent yourself from getting too hungry between meals and overeating.
Bake, broil, roast or grill your foods rather than frying.
Make sure half of your meal plate contains vegetables.
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