Successful weight loss results from controlling your calorie intake. If you eat fewer calories than you burn, you will see the numbers on the scale go down. A 1,500-calorie diet can help most people create a calorie deficit to lose weight. Planning your meals and snacks in advance can help you stick to your calorie goals, and prevent you from making diet-wrecking food choices during the day.
Step 1
Plan to eat three meals and two snacks. Strategize so that each meal contains approximately 400 calories and each snack 150 calories. Write down your meals in advance -- either the night before or plan for a week and shop accordingly.
Step 2
Make each meal consist of a lean protein, whole grain and fruits or vegetables. Choose from proteins such as egg whites, skinless chicken breast, water-packed tuna, shrimp, top sirloin steak or black beans. Opt for whole grains such as brown rice, oatmeal, whole wheat pasta and bread or barley. Include a variety of colorful fruits and vegetables in your meal selections.
Step 3
Practice portion control. Measure about 3 oz. of protein, 1/2 to 1 cup of whole grains and 1 to 2 cups of produce for each meal. Use an online calorie-counting website or a nutrition book to look up the calorie counts of the foods you eat.
Step 4
Stick to low-calorie cooking methods. Roast, grill or broil meats, fish and poultry. Steam or roast vegetables. Cook grains in water or broth. Avoid adding saturated fats, such as butter, to your foods.
Step 5
Include some healthy fats in your meal plan. Plan to consume at least 33 g of fat daily and no more than 58 g daily. Make most of these fats come from unsaturated sources, such as plant oils, nuts and avocados.
Step 6
Use snacks to keep hunger at bay between meals and to fill in nutritional gaps. Choose foods such as non-fat yogurt, fresh fruit, hummus with vegetables or 1-oz. servings of nuts. Allow yourself a treat once in a while at snack time -- just stick to your 150-calorie limit.
Tips and Warnings
- Peruse light cooking magazines and websites for recipes that match your calorie needs for meals.
- Do not skip meals in an effort to save calories for later in the day. Skipping can lead to extreme hunger which may cause you to make poor choices and overindulge. A 1,500-calorie diet might be inadequate for some active adults. If you find yourself extremely hungry or without energy, consider increasing your intake slightly.
Member Comments