With so many weight-loss diets and programs available all claiming to promote fast and easy weight loss, it can be challenging to know what to eat. However, there are certain guidelines to follow that will help you reach your weight-loss goals. A successful plan involves eating the right kind of foods and getting regular exercise. If you need to lose weight, the first step is to speak with a health care provider, who can make recommendations based on your personal health.
Considerations
Eating special diet foods does not lead to long-term successful weight loss. Radical diets that eliminate entire food groups such as carbohydrates, or have you eat just one kind of food such as grapefruit or cabbage, may cause a small amount of weight-loss initially, but the weight is often regained once you go back to your regular eating habits, according to the Centers for Disease Control and Prevention. Instead, the focus needs to be on establishing permanent healthy eating behaviors that allow a wide variety of foods. Start off slowly as making too many changes at once can be overwhelming. Write down any triggers that lead to overeating and resolve to change just one behavior at a time. The bottom line is that 1 lb. is equal to 3,500 calories. To lose 1 to 2 lbs. per week, a 500- to 1,000-calorie deficit must be created each day, no matter what type of food is eaten, because when it comes to weight loss, there are no magic foods.
Whole Grains
Carbohydrates are usually not thought of as a diet food, however the right kind of carbs will actually aid weight-loss efforts. Carbohydrates are the body's main source of fuel and healthy carbohydrates are low in calories and fat, according to the Weight-control Information Network. A general goal is to get 45 to 60 percent of total calorie intake from carbohydrates each day and the focus should be on fruits, vegetables and whole grains. Look for foods that list the words whole grain, whole oats, whole bran, barley or brown rice at the beginning of the ingredient list. Eating healthy carbs will provide the body with the energy and nutrients it needs, while you shed those extra pounds. When preparing a meal, make the largest part of the plate vegetables and add as much color as you can. Reach for fresh fruit for a snack, versus a high-calorie or high-fat option. Skip the white, refined and processed breads, pastas and rice and go for whole-grain options of these foods.
Fiber
When it comes to successful, long-term weight loss, high-fiber foods are key. Fiber can't be digested by the body so it takes a long time to pass through the intestines. This helps to create feelings of fullness and keeps blood sugar levels even throughout the day. Both of the above, can curb binge eating and overeating. Most healthy carbohydrates are also high-fiber foods, so aim to get most of your daily calories from a balance of fruits, vegetables, whole grains and low-fat dairy. However, no matter what type of diet plan you follow, it is necessary to control portion sizes. Even diet and healthy foods can pack on the pounds if too many calories are eaten. Everyone's body is different and due to genetics, some may have to work harder than others to control their weight, but a well-balanced diet, designed to be followed for life, will work for most. The goal is not to just lose the weight but to keep it off as well.
Low-Fat Foods
Just because a food is labeled as low-fat or fat-free does not make it a good diet food. Foods can be free of fat but loaded with calories due to the sugar it contains, warns the American Heart Association. Read the actual nutrition label and look at how much fat, sugar and calories are in a serving size and how many servings are in a package. Watch for hidden calories in sugary drinks or when nibbling throughout the day. Weight loss is about lifelong healthy changes not eating diet foods for a few weeks.
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