Eliminate 3,500 calories from your weekly diet and you will lose about a pound every seven days. Instead of trying to lose weight by depriving yourself of food, make healthier choices. Omitting foods high in fat and sugar reduces your caloric intake. For an individualized weight-loss plan, along with personalized diet and food tips, consult a dietitian; you should also consult your personal doctor before beginning any weight-loss program.
Small Changes
Make small, simple changes gradually as you transition into a healthier lifestyle. Rather than counting every calorie and fat gram, choose fresh, unprocessed foods without hydrogenated oil, high-fructose corn syrup and artificial colors on the ingredient list, the Helpguide website advises. Select fresh fruits and vegetables instead of canned. Drink tea or water instead of regular and diet soda. Switch from white to whole-grain bread. Peruse cookbooks for healthier versions of your favorite recipes. Cook your vegetables in a steamer instead of a sauté pan.
Fast Food
Make healthier choices when you eat at a fast-food restaurant (if you can't avoid doing so). Avoid menu items with bacon as an ingredient or that are fried. Drink water instead of regular or diet soda. Ask for condiments such as dressings and mayonnaise on the side; use them sparingly. Do not order super-sized portions. Lower the carbohydrates and calories in your sandwich or burger and remove the top piece of bread, Helpguide suggests. Select your food from the diet, low-fat or low-salt menu.
Diet-Friendly Snacks
Choose easy-to-prepare, diet-friendly snacks when you feel hungry between meals. Eat apple slices with low-fat cheese, two graham crackers with peanut butter or a cup of instant soup with a side of baby carrots. At the convenience store or supermarket, select low-fat yogurt, a single-serving bag of chocolate-covered pretzels or a small bag of unsalted sunflower seeds.
Lose Twice as Much Weight
By writing down what you eat daily, you can double your weight loss, a study published in 2008 issue in the "American Journal of Preventive Medicine" found. The diary does not have to be formal to see weight-loss results; writing the contents of your meal on a napkin or scrap piece of paper you throw away later works just as well. The more information the participants wrote about their meals, the greater their weight loss, the ScienceDaily website reported.
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