Weight loss occurs when you use more calories than your consume. According to GeorgiaHealthInfo.gov, 1 pound of fat is equal to 3,500 calories; to lose 1 pound a week, you would need to decrease your daily caloric intake by 500 calories. But reducing the amount of calories you eat doesn't have to result in eating less food. In fact, if you substitute healthier foods for what you are currently having, you may even be able to eat more.
Step 1
Change your eating habits. Replace high-calorie foods with nutritious low-calorie substitutes. For example, instead of having southern-fried chicken, bake or grill your chicken and serve a side of asparagus or salad in place of a loaded baked potato. This will allow you to eat the same amount of food while consuming fewer calories.
Step 2
Choose healthy snacks. Replace cookies, chips and ice cream with fruits, pretzels and unsalted nuts. According to "How to use fruits and vegetables to lose weight," published by the Department of Health and Human Services, "one snack-size bag of corn chips (1 oz.) has the same number of calories as 1 small apple, 1 cup of whole strawberries and 1 cup of carrots with ¼ cup of low-calorie dip." Also eat two to three healthy snacks throughout the day to help you avoid overindulging at larger meals.
Step 3
Avoid candy bars and curb your sweet tooth by popping a piece of low-calorie chewing gum in your mouth. Sugar-free gum has a fraction of the calories, and the flavor will last longer.
Step 4
Choose to eat your calories rather than drink them. According to Coca-Cola's website, 8 oz. of Coca-Cola contains 97 calories. How many people drink only 8 oz., though? In reality, most people sit down with a 12-oz. can or a 20-oz. bottle.
Step 5
Count your calories each day and watch for hidden calories. Be diligent and create a food journal or log online to an website, such as SparkPeople.com or FitDay.com (see Resources), and record your caloric intake.
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