More than 60 percent of Americans are either overweight or obese, according the 2007 to 2008 National Health and Nutrition Examination Survey published in a 2010 issue of the "Journal of the American Medical Association." Carrying excess weight increases your risk of chronic illness and early death. Losing as little as 10 lbs. can significantly improve your health risks, according to the Harvard School of Public Health. To lose weight you need to eat fewer calories than your body needs. Most women can safely lose weight eating 1,500 calories a day, while men can safely lose weight eating 1,800 calories per day. Consult with your doctor before starting any weight loss program.
Breakfast
Your exact calorie needs for weight loss depends on many factors, including sex, height, weight, age and activity levels. When it comes to losing weight, you should aim for a slow weight loss of 1 to 2 lbs. per week. You may need to adjust your caloric intake if you are unable to meet these weight loss goals. For weight loss, women should limit their breakfast meal to 500 calories and men should limit their breakfast meal to 600 calories. A sample weight loss breakfast meal may include two to three scrambled eggs with two slices of whole wheat toast, 1 tsp. of margarine and a large banana -- with men eating the larger suggested portions. Another breakfast meal for weight loss may include 1 1/2 to 2 cups of hot cooked steel cut oats with 2 tbsp. of dried fruit, 1/4 cup of chopped walnuts and a 6 oz. container of nonfat fruit-flavored yogurt.
Lunch
When you limit your caloric intake for weight loss, choose a variety of foods from each of the food groups to make sure you meet all of your nutrient needs. For balance, try to include a food item from each food group at each meal. For weight loss, women should limit their lunch meal to 500 calories, while men should limit it to 600 calories. A sample lunch meal for weight loss may include a turkey roll-up made with 3 to 5 oz. of lean turkey luncheon meat and a romaine lettuce leaf rolled in an 8-inch whole wheat tortilla smeared with honey mustard, and served with a large pear, 1/2 cup of grape tomatoes with 1 tbsp. of low-fat ranch dressing and 1 cup of nonfat milk. Another lunch meal for weight loss may include one slice of cheese pizza from a small pie, served with a tossed salad with 1 tbsp. of low-fat salad dressing and a 6 oz. container of nonfat fruit-flavored yogurt. To meet calorie needs, men can add 1 cup of fruit salad to this lunch meal.
Dinner
Keep a food diary to help you track your intake when trying to lose weight. A food diary helps to keep you motivated and makes you more aware of what you eat each day. The U.S. Department of Agriculture offers a free online food diary called the MyPyramid Tracker that not only calculates your caloric intake but also provides an assessment of the quality of your diet. Women should limit their dinner meal to 500 calories and men to 600 calories. A sample weight loss meal for dinner may include a 5 oz. portion of grilled chicken breast with 1 to 2 cups of roasted red potatoes, 1 cup of roasted carrots and a tossed salad with 1 tbsp. of low-fat salad dressing. You can also try spaghetti and meatballs with 1 to 1 1/2 cups of cooked whole wheat spaghetti with 3 oz. of meatballs made with lean ground beef or turkey, 1/2 cup of marinara sauce and 1 cup of steamed broccoli.
References
- FamilyDoctor.org: What it Takes to Lose Weight
- Healthy Weight Forum: How Many Calories Do I Need to Lose Weight?
- Harvard School of Public Health: How to Get to Your Healthy Weight
- "Journal of the American Medical Assocition"; Prevalence and Trends in Obesity Among US Adults, 1999-2008; K.M. Flegal; 2010
- MyPyramid.gov: MyPyramid Tracker
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