When you need to lose weight, it's tempting to look for an easy solution, such as taking diet pills that may promise you fast results. Unfortunately, most claims for quick, painless weight loss cannot be substantiated. Losing weight is the result of eating fewer calories than your body uses during its daily activities. By paying attention to the types and amounts of foods you are eating, you can lose weight without pills.
Basics
Since weight loss requires reducing calories to a level below what your body needs, you can begin by figuring the number of calories your body needs to maintain its current weight. To do so, multiply your weight by 15 if you are very sedentary and 18 if you are very active, or choose a number in between, recommends Women's Health. To lose one pound a week, subtract 500 calories a day.
Carbohydrates
A good weight-loss diet will provide fiber and other nutrients through quality carbohydrate choices such as whole grains, fresh fruits and vegetables, and beans. Harvard School of Public Health recommends that you obtain 20 to 30 g of fiber daily for good health. Avoiding highly processed grains, cereals and sugars can help your body moderate its glucose level, insulin secretion and appetite, which is critical to being able to control your eating.
Proteins
Beans are an excellent source of protein, as are lean meats, poultry, fish, nonfat dairy and eggs. Protein moves more slowly through the digestive system than carbohydrates, meaning you feel full longer. Unlike carbohydrates, protein doesn't cause sharp spikes in blood sugar, helping moderate hunger and insulin release. Being careful to choose low-fat proteins, especially those low in saturated fat, is important for weight loss.
Fats
Although low-fat diets are still promoted and fat is implicated in weight-gain as well as heart disease, all fats are not bad. Avoiding trans fats, found in many processed and fried foods, as well as saturated fats, found in fatty animal products, is important for good health. Including healthy fats, such as mono- and polyunsaturated fats found in vegetable oils, can help you stay full longer and can improve cholesterol levels.
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