Carrying those extra pounds of fat around not only affects your self-esteem and body image, but being overweight or obese increases your risk for certain medical conditions, such as type 2 diabetes and heart disease. According to the Centers for Disease Control and Prevention, losing just 5 to 10 percent of your body weight can provide benefits to your overall health. To lose weight, it is essential to reduce the number of calories you consume each day. To cut those calories in an efficient, healthy way, you will need to plan.
Step 1
Get a day planner or small notebook that you can take with you throughout your day. Devote it to the purpose of keeping records of the calories contained in every item of food you consume on a daily basis.
Step 2
Read the FDA-approved nutrition facts labels on each item of food you eat, from breakfast to that late-night snack. Pay close attention to the serving sizes listed on these labels, using them to get an accurate count of the calories you consume. A calculator can be helpful in multiplying or dividing serving sizes.
Step 3
Write the number of calories for each meal, snack or calorie-containing beverage you consume in a day in your calorie logbook. After you've finished eating for the day, tally the total calories for your day.
Step 4
Create a caloric deficit that corresponds to your weight loss needs by eliminating 500 or more calories from your daily meals and snacks. One pound of fat is equivalent to about 3,500 calories. To lose 1 lb. of fat per week, you must cut out 500 calories per day from your diet.
Step 5
Replace high-calorie foods with healthier, low-calorie options as you create your caloric deficit. For instance, replace sugary soft drinks with water or fruit juice, and make healthier meal choices, such as whole grain pasta with vegetables, rather than eating greasy, high-calorie processed foods or fast food.
Step 6
Weigh yourself after one week of sticking to your calorie reduction plan to see where you stand in terms of your goals. Continue using your notebook for the next week and beyond, which will allow you to keep track of your eating habits and how they affect your weight. Your calorie logbook will serve as a vital tool to keep you on track with your new, reduced-calorie diet.
Tips and Warnings
- You can find the respective amounts calories contained in many foods using a calorie chart or a nutritional database.
- If you have diabetes, heart or kidney disease, or any other medical condition that affects your diet, consult with your physician for guidance before reducing the amount of calories in your diet.
Things You'll Need
- Pen or pencil
- Day planner or small notebook
- Food nutrition facts labels
- Calculator (optional)
- Scales
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