Weight loss is an obsession among Americans -- about six out of every ten adults in the U.S. carry excess weight, according to the University of Maryland Medical Center, or UMMC. Diet inventors heavily promote their weight loss plans through TV, radio, online and print media advertising. Although many people try diet after diet, they often experience difficulty shedding pounds and maintaining an ideal weight. Preventing weight gain before you become overweight might be an easier and less stressful option.
Step 1
Limit your consumption of candies, cakes, pies, commercially-packaged fruit juices and soft drinks, which are typically high in refined sugars. Your body quickly turns these sugars into glucose, which it stores as body fat, particularly if you lead a sedentary lifestyle. Replace these items with low-sugar or sugar-free versions.
Step 2
Add high-fiber foods, such as beans, legumes, seeds, nuts and fresh vegetables, to your diet. Dietary fiber expands in your stomach, helping you feel full more quickly -- this can prevent overeating. Dietary fiber can also help lower glucose levels in your bloodstream, keeping your body from storing glucose as fat cells.
Step 3
Opt for lean protein foods, such as lean ground beef, white-meat chicken, tofu and seitan, a meat replacement made from wheat gluten. Use these foods to replace bacon, sausage, brisket, chicken wings and legs, ham and steak. These meats are high in saturated fats, which can contribute to weight gain and heart disease.
Step 4
Limit your consumption of whole-milk dairy products, including cheeses, sour cream and cottage cheese. Like fatty meats, these foods contain large amounts of saturated fats. Choose low-fat or fat-free dairy products or substitute with soy milk products.
Step 5
Dry fresh fruit slices in a dehydrator and pack them as snacks for commutes, workouts or road trips. Dried fruit is easily portable and holds up well to heat. It also provides a wealth of nutrients, such as vitamin A, potassium, vitamin C and manganese, which your body needs for optimal health. Keeping dried fruits available reduces your temptation to opt for high-fat or sugary convenience snacks.
Tips and Warnings
- Drink at least eight glasses of filtered water per day. Water helps you feel full without adding calories to your diet.
Things You'll Need
- Low-sugar snacks
- High-fiber foods
- Lean proteins
- Low-fat dairy products
- Soy milk
- Fruit slices
- Dehydrator
- Filtered water
References
- University of Maryland Medical Center: Obesity
- "Prescription for Nutritional Healing"; Phyllis Balch; 2010
- "Dieting for Dummies"; American Dietetic Association; 2003
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