There are any number of diet plans available, and to lose weight, you needn't use any of them. Simply watching your calorie intake can go a long way toward taking off the pounds. If you find yourself getting hungry in between meals, eating four 400-calorie meals per day may be just the ticket to weight loss. The more frequent meals can also help to keep your energy level high. The result of such a plan is a 1,600-calorie-per-day diet, which, when combined with exercise, can lead to significant weight loss over time.
Step 1
Plan your meals. Use a calendar to plot what you will eat for each of your 400-calorie meals for one week so that you have the foods on hand. It's difficult to eat four healthy meals a day if all you have in the pantry are instant noodles and breakfast cereal.
Step 2
Use smaller plates, as 400-calorie meals appear to consist of more food when they are served on a salad plate rather than a large dinner plate.
Step 3
Make each 400-calorie meal count by including protein and fibrous vegetables on your plate. Fiber and protein provide feelings of satiety--helping you not to feel hungry until it's time for your next meal.
Step 4
Drink plenty of water. Add lemon or lime slices to add flavor. Drink two 8-oz. glasses of water before each meal and you'll feel fuller, according to the WellSpring School of Allied Health.
Step 5
Increase the amount of time you exercise. Burn 500 calories each day by exercising, and you'll lose approximately 1 lb. per week. Choose exercise that you enjoy so that you'll stick with it, as consistency is critical to losing weight in the long run.
Tips and Warnings
- Plan ahead for times when you know you will be eating at a restaurant or attending a dinner party. You may want to skip one of the 400-calorie meals and then eat lightly once you are out.
- Don't become discouraged if you hit a weight-loss plateau. Keep eating your healthy meals and exercising, as the pounds will eventually come off if you are still overweight. Remember that as you lose weight, your calorie needs will lessen.
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