Weight loss is not easy, and it is important to formulate not only a plan to lose the weight, but also one that will help maintain the weight loss. There are many plans to choose from, and some find it easier to rely on packaged foods. There are pluses and minuses to using packaged foods for weight loss, and it is good to weigh all options before making a choice.
Identification
To lose weight, the bottom line is that you must eat fewer calories than are burned, no matter what type of food is eaten. Because one pound of fat is equal to 3,500 calories, it is necessary to cut 500 to 1000 calories from daily intake to lose one to two pounds per week. A plan must be designed that includes a wide variety of foods to help meet nutritional needs. It is also important to establish habits that will last a lifetime so that lost weight is not regained. The goal is to learn to eat foods found at the grocery store, in restaurants and at social gatherings while still maintaining a healthy weight.
Features
An important component of a weight loss program is finding a way to eat that does not lead to feeling hungry or deprived all of the time. To accomplish this, it helps to include foods that are low in energy density, such as fruits and vegetables, which have a high water and fiber content, yet are low in calories. These types of foods create feelings of fullness, so that more food can be eaten while still losing weight. While fresh foods are best, it is possible to determine the energy density of packaged foods as well. The Centers for Disease Control and Prevention, or CDC, says energy density is determined by dividing the calories per serving by the weight listed on the nutritional panel. A serving size of food that weighs 110 grams and has 100 calories per serving has an energy density of 0.9 kcal/g. When choosing packaged foods, use this formula to find the best choices.
Benefits
A big part of weight loss is to re-learn what correct portion sizes are. Restaurants and fast food places often super-size meals that can be equal to two, three or even more servings. For many, when first starting a weight loss plan, it is necessary to measure, weigh and record everything that is consumed. The main benefit of packaged meals is that they eliminate the need to weigh and measure because it is portioned out already. Packaged meals can also be helpful when you're tired, stressed or busy--when it may be tempting to reach for junk food. If a packaged meal is available, it can make a difference as to whether you stay on the plan or not.
Warnings
The downside to relying on packaged meals is that they can be loaded with fat, calories and salt due to preservatives that are added to extend shelf life. According to the Cleveland Clinic, if packaged foods are the main type of food consumed, key ingredients may be missing from the diet, and more fat and calories are eaten than would be if meals were fresh. Constantly eating on the run can lead to unhealthy eating behaviors, so it is best to try to use packaged meals sparingly.
Considerations
Obesity is a risk factor for heart disease, but cutting back on calorie consumption alone is not enough to reduce the risk of heart disease. The diet must also be low in fat and salt. Most of the excess salt Americans consume comes from processed and prepackaged foods, reports MayoClinic.com. So if there are multiple risk factors for heart disease, it is best to not rely on packaged foods to lose weight. The goal is to restrict sodium intake to no more than 1,500 mg of sodium a day, which is slightly less than one teaspoon of table salt.
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