Many people are under the perception that losing weight is a complex, grueling and even impossible task. The truth is, it's not. The University of Massachusetts explains the simplicity of weight loss very well: In order to lose weight, you need to eat a little less than you have been and exercise a little bit more than you have been. In order to keep it simple, you should understand the fundamentals of dieting for weight loss. Always discuss your weight loss plans with your physician before you significantly alter your diet.
How Do I Lose Weight?
In order to lose weight, you will have to burn more calories than you consume. Likewise, Brigham Young University (BYU) explains, if you consume more calories than you burn, you will gain weight. BYU stresses the importance of still getting all the essential vitamins and nutrients that your body requires. Be careful not to cut healthful foods, such as vegetables, out of your diet. The University of Massachusetts states that "slow steady weight loss is the best" and suggests that you aim to lose about a half pound to one pound a week. One pound is equal to 3500 calories. To lose one pound a week, you can consume 500 less calories a day. Another way is to consume 300 less calories and burn an additional 200 calories by exercising.
What Foods Should I Eat to Lose Weight?
The American Council on Exercise reports that while no foods actually burn calories, there are foods you can eat to help you lose weight. While weight loss stresses removing foods and calories from your daily diet, there are certainly food choices to help support your weight loss goals. Foods that are nutritious, low in fat, low in sugar and satisfy your appetite are ideal. Fruit, vegetables, white-meat poultry, non-fat dairy products and fish satisfy this criteria. The American Council on exercise recommends foods such as blueberries, canned tuna, spinach, grapefruit, egg whites and artichokes for weight loss. The University of Michigan suggests keeping a log of the foods you eat and states that people who keep a journal are much more successful at losing weight. Remember to bake or grill your food; frying or cooking foods in butter will add a significant amount of calories.
What Foods Should I Avoid?
As a rule of thumb, foods that are high in sugar, saturated fat or trans fat should be avoided. Fast food is probably the worst type of food to support your weight loss because it is high in all three. Snack foods such as ice cream, cookies, potato chips and crackers can all be replaced with more healthful choices. You should absolutely avoid regular soda. Regular soda contains high-fructose corn syrup that is directly linked to belly fat storage, according to Princeton University. It may take some time to break bad habits, as your taste buds might be used to certain foods. Sustainable weight loss often requires both lifestyle and dietary changes, which should become easier each day you stay committed.
How Often Should I Eat to Lose Weight?
If you are trying to lose weight, it may be helpful to abandon the "breakfast, lunch, dinner" routine for eating. According to Penn State University, you should eat more frequently and reduce your portion size. Eating more often will naturally increase your metabolism and help you burn fat more easily. Eating before you get hungry will also prevent you from overeating, as you can naturally reduce your portion size. Missing meals will not support your weight loss goals because it may encourage you to binge on foods when you do eat. Columbia University reminds you to make sure you eat a healthful breakfast that is low in fat and sugar, so you can start the day off with energy and you will not feel as though you're starving by lunchtime.
References
- University of Massachusetts: How to Lose Weight
- Brigham Young University: Nutrition
- University of Michigan: Weight Reduction
- Princeton University: A Sweet Problem: Princeton Researchers Find That High-Fructose Corn Syrup Prompts Considerably More Weight Gain
- Penn State University: Frequently Asked Questions About Weight Loss
- Columbia University: Importance of Eating Breakfast
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