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Will I Lose Weight by Eating Less?

Mar 4, 2011 | By Nicki Howell
Will I Lose Weight by Eating Less?
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If you struggle with excess weight, eating too many calories might be to blame. When the body consumes more calorie than it can use, the excess is stored as body fat. Weight gain increases your risk for serious health issues, such as stroke, type 2 diabetes and hypertension, according to the U.S. Department of Health and Human Services. Cutting calories and selecting foods with the most nutritional value per calorie will assist in meeting your goals.

Calculating Fat Burning

If you want to lose weight by eating less, calculate your fat loss goals. A pound of fat contains 3,500 calories. Losing 1 to 2 lbs. a week, which is a healthy weight loss goal, requires cutting calories by 500 to 1,000 daily from your normal, needed intake. When your body intakes fewer calories than needed to fuel your body, it burns fat, causing weight loss. Always talk with your doctor before starting a new weight loss plan.

Calorie Goals

Calorie goals vary by person. Gender, activity level and age play an important role in the amount of calories you need daily. As you age, you generally need fewer calories. Men also need more calories than women. If you are a woman ages 19 to 30 that participates in moderate activity, eat 2,000 to 2,000 daily calories, recommends the American Heart Association. Men of this age need about 2,600 to 2,800 daily calories. Women ages 31 to 50 should eat about 2,000 daily calories and men this age need 2,400 to 2,600 daily calories. Women over the age of 51 should eat about 1,800 daily calories and men need 2,200 to 2,400 daily calories.

Healthy Food Options

Eating fewer calories doesn't mean you need to feel hungry all the time. It's possible to eat more food for fewer calories. The food you select, however, is important to meeting your weight loss goals. Generally, fruits and vegetables are low-calorie and high-fiber. The fiber keeps you feeling satisfied, without eating too many calories. Whole-grains are another option, found in whole-grain bread, pasta and cereals. These foods are also high in fiber, which takes your body longer to digest.

When eating protein, select lean sources. Fresh-water fish, such as salmon and chicken without the skin, are options. Also, eat dairy products. Select low-fat versions of your favorite products, such as cottage cheese and yogurt.

Fad Diets

When losing weight, avoid fad diets. Some of these diets severely cut calorie consumption or promote eating specific food combinations for fat loss. This type of diet approach is difficult to maintain and might cause nutritional imbalances. A healthy diet approach needs to include foods from all the major food groups. You need to enjoy eating the foods and be able to maintain the diet long-term.

References

Article reviewed by Jessica Lyons Last updated on: Mar 4, 2011

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