A proven strategy for losing unwanted pounds is balancing calorie intake. The body uses a specific amount of calories daily for body functions, which varies by person. If you eat a high-calorie diet, weight-gain occurs. However, if you can decrease calorie consumption, you force the body to tap into fat reserves. A low-calorie diet that includes foods that promote weight-loss will assist in meeting your fat burning goals.
Low Calorie Diet
A pound of fat is equivalent to 3,500 calories, according to MedlinePlus. If you want to burn a pound of fat, you need to reduce calorie consumption by 500 calories daily. Keep a daily log, counting the number of calories you are currently consuming. For example, if you are consuming 2,000 calories daily, cut back to 1,500 daily calories to produce a 1 lb. weekly weight loss. Men shouldn't consume fewer than 1,500 daily calories and women need to keep calorie consumption higher than 1,200 calories, according to MedlinePlus.
Fat Burning Foods
A healthy diet needs to include a variety of low-calorie foods that promote weight-loss. Aim to eat whole-grain carbohydrates, fruits, vegetables, lean protein foods and low-fat dairy. Healthy sources of fat, such as olive oil and avocados, are eaten as well. There are also specific foods that promote fat-loss, like almonds, according to "Fitness" magazine. Your body doesn't absorb all of the calories in almonds, promoting weight-loss. This food is also high in fiber, which curbs hunger.
Apples are another effective food for weight-loss. Women who ate three apples daily lost more weight than non-apple eating women, according to "Fitness" magazine. Apples are also rich in fiber. Berries are another powerful food that improves blood flow in the body. This makes muscles contractions more efficient, which promotes fat burning during exercise.
Portion Control
Even if you consistently eat low-calorie foods, it's still possible to gain weight. This happens when you aren't monitoring portion sizes and exceed your daily calorie limit. If you fill your plate up with food, without measuring portion sizes, you're likely to eat more, according to MayoClinic.com. Start pre-measuring foods. Also, use visual cues to estimate portion sizes. For example, ½ cup of fruit is about the size of a tennis ball and a teaspoon of butter is the size of a single dice.
Foods to Avoid
Avoid high-calorie liquid beverages, such as soda, fruit juices and alcohol beverages. Also, avoid foods high in trans and saturated fats. These fats are linked to high cholesterol and heart disease and don't promote weight-loss. Select healthy sources of fats such as monounsaturated fats instead.
References
- MayoClinic.com: Food Pyramids: Explore These Healthy Diet Options
- MayoClinic.com: Downsize Portions for Better Weight-Control
- American Heart Association: Know How Many Calories you Should Eat
- MayoClinic.com: Energy Density and Weight Loss
- "Fitness" Magazine: The 10 Best Foods for Flat Abs
- MedlinePlus: Tips for Weight Loss
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