Diet Suggestion For Weight Loss

Overweight and obesity for both adults and children has been on the rise during the last 20 years in the U.S., according to the Centers for Disease Control and Prevention. It is well known that obesity has adverse effects on the health of the population. Overweight and obesity can result in high blood pressure, high cholesterol and diabetes. If you are overweight or obese, you may want to change your habits in order to lose weight to improve your quality of life.

Calories

To lose weight, you must have a calorie deficit. In other words, you need to be burning more calories than you are consuming. Counting calories is a large part of successful weight loss. You should aim for a deficit of 500 to 1,000 calories per day. This will result in a weight loss of 1 to 2 lbs. per week. You can either eliminate calories in your diet, burn calories with physical activity or both.

What to Eat

While following a low calorie diet, make sure to keep it well-balanced. Include fruits and vegetables. Fruits and vegetables are low in calories and contain fiber which can help you to feel full quicker. Eat whole grain breads, crackers and pasta. Choose lean cuts of meat or poultry. Keep your total fat intake to no more than 30 percent of your daily calories. Choose low-fat cheese, yogurt and milk. Drink calorie-free beverages such as water, diet soda or tea. If you are craving something sweet, eat fruit for dessert instead of cookies, cakes or pies.

What Not to Eat

Do not drink your calories. Avoid regular sodas or any other sweetened beverages. Alcohol contains seven calories per gram and should therefore be avoided on a weight loss program. Do not eat large portions. Do not eat processed meats including bacon or hot dogs. Also be sure to avoid processed foods that are high in sugar and fat.

Tips

There are several other things to keep in mind when trying to lose weight. Eat at least three times per day. Do not eat in front of the television as this could lead to overeating. Cook when you are not hungry. Be in tune with your hunger and fullness cues. Be familiar with reading food labels. Most importantly, you should set small, realistic goals.

Physical Activity

Physical activity is an important component of any weight loss program. Not only does it help to lose weight but it can also decrease your risk of chronic diseases including cardiovascular disease and diabetes. According to the Centers for Disease Control and Prevention, you should get 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or a mix of the two each week. If you are not currently exercising, start slow and work up to the 150 minutes per week. Check with your doctor before starting an exercise program.