Weight loss typically requires a caloric deficit, meaning you must consume fewer calories than you burn through physical activity consistently. You still must eat, however. Consuming too few calories, in fact, can slow your metabolism and trigger weight gain. Restrictive diets may also cause nutrient deficiencies, heart problems and become difficult to follow, according to the Weight-Control Information Network. A healthier, more enjoyable option involves a balanced diet, based healthy foods. Numerous strategies can help you accomplish this while successfully managing your weight.
Make Wise Choices
Rather than abide by rigid rules, such as severe calorie restriction, the American Dietetic Association recommends choosing healthy foods from all necessary food groups most of the time for long-term weight loss success. In other words, choose oatmeal and fruit over pastries most often at breakfast, whole grain bread over white bread for lunch-time sandwiches and grilled fish or tofu over red meat at dinner. Increasing your intake of fresh fruits and vegetables leaves less room for processed snack foods and sweets, and makes it easier to fulfill your nutritional needs. To help you accomplish this, the ADA recommends enjoying one fruit and one vegetable daily as snacks. To improve your fat choices, swap butter, margarine and high-fat cheese out for nuts, seeds, avocados and olive oil.
Cut Back on Sugar
Successful weight management does not require deprivation of your favorite foods -- even if your personal favorites are high in sugar. Sugar adds "empty calories" to foods, however, meaning they provide calories virtually devoid of nutritional benefits. Consumed in large or frequent amounts, sugary foods and beverages can offset your blood sugar levels and increase food cravings. Reducing your portion sizes of sugary items can go a long way for calorie reduction and weight loss, according to the ADA. Consider sharing a small dessert with a loved one when you dine out or top fresh fruit with a modest dollop of ice cream rather than the other way around. Eliminating sugar from your coffee, tea and cereal, or replacing table sugar with stevia -- a plant-derived, non-caloric sweetener, can also help.
Fill Up on Fiber
Fiber is an undigestible form of carbohydrate that promotes digestive health and satiation between meals. Since fiber is filling and does not add calories to your diet, MayoClinic.com recommends increasing your intake of fiber-rich foods, such as whole grains, legumes, fruits and vegetables, as a useful way to consume more food volume and still lose weight. Foods particularly rich in fiber include split peas, lentils, beans, pearled barley, whole grain pasta, raspberries, pears, artichokes, green peas and broccoli.
Choose Lean Protein
Skinless white-meat poultry, fish, low-fat dairy products, legumes and egg whites, provide significant amounts of protein, which supports blood sugar balance and satiation. MayoClinic.com recommends that weight loss-seekers opt primarily for lean protein sources, since red meat, processed meats and cheeses contribute rich amounts of saturated fat and calories to your diet. For examples, a 2.5 oz serving of sirloin steak provides 180 calories and over 7 g of saturated fat while a 4 oz chicken breast provides 130 calories and 0.4 g of saturated fat. Incorporate lean protein-rich foods into balanced, nutritious meals for best potential results.
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