You lose 1 lb. for every 3,500 calories you cut out of your diet. The generally accepted recommendation is to try to lose 1 to 2 lbs. per week, which means trying to reduce your calorie intake by 500 each day. The best method is to combine diet and exercise. Eat a variety of healthy foods, including whole grains, fruits and vegetables, legumes and nuts, and low-fat dairy and meat. There are many foods you want to limit or avoid while dieting and once you have reached your weight goal.
Fat
Limit your fat intake to lose weight. The 2010 Dietary Guidelines for Americans recommend keeping your saturated fat intake lower than 10 percent of your total calories. Eat even less trans fat; try to eliminate it from your diet as much as possible as it promotes heart disease. Consume healthy monounsaturated and polyunsaturated fats instead, which are more heart healthy, but keep them in moderation as well because they are still high in calories.
Alcohol
Try not to drink more than one alcoholic drink a day if you are a woman, or two if you are a man, especially while dieting. Alcoholic drinks contain a high number of calories and sugar, which can easily cause you to gain weight. While alcohol itself can cause you to gain weight, mixed drinks made with added sugar add even more sugar and calories to your diet.
Sugar
Many foods that are high in sugar, like candy, are low in fat so you might think they are fine for a diet. The fat level is misleading, however, as they are usually high in calories, which is the factor for weight gain. Sugary drinks are especially a problem, as many people drink them without even thinking about the calories they are adding to the diet. Sugary desserts, like cakes, donuts and pastries, contain high levels of fat and sugar. Cut down your intake of added sugar and you won't consume as many calories in a day.
Refined grains
Try to eat whole grains, such as oats, whole wheat and corn, instead of refined grains like white bread and pastries, as much as you can. Refined grains do not provide as much nutrition or fiber. The fiber in whole grains takes longer to break down in your body and whole grains keep you fuller longer so you will not eat as much.
Junk Food
Although this type of food falls into many of the above categories, generally try to limit junk food and fast foods in your diet. This includes snack foods and desserts like potato chips, candy, donuts, ice cream, meals from fast food restaurants and numerous other junk foods. While these foods can be okay in moderation, they mostly add calories, fat and sugar to your diet without adding beneficial nutrients.
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