You don't have to starve yourself in order to lose weight. In fact, studies have shown that skipping meals often leads to overeating and long-term weight gain. Because you must burn more calories than you consume in order to lose weight, always combine a healthy, balanced diet with at least 2 1/2 hours of moderate-intensity aerobic exercise each week.
Breakfast
Start your day off right with a meal containing protein and good carbohydrates. Although pastries and sugary cereals are common breakfast choices, they are likely to only fill you up for a short amount of time. Choose foods that contain complex carbohydrates because these are harder for the body to digest, which will result in a longer-lasting feeling of fullness. Examples of good breakfast foods that contain complex carbohydrates include fresh fruit, oatmeal, whole wheat bread and high-fiber cereals. A fruit and yogurt parfait with whole grain granola on top is a great combination of protein and carbohydrates.
Lunch
Get in your daily dose of vegetables at lunch time. Not only will vegetables fill you up but they will also provide large amounts of nutrients to support overall health as well as weight loss. For an on-the-go lunch, pair fresh veggies like celery, carrots and broccoli with your favorite low-fat dip, like hummus. A chicken sandwich made with boneless, skinless chicken breast, whole wheat bread, low-fat dressing and fresh vegetables makes a great main entree. Pair it with a glass of skim milk to give you some mid-afternoon protein.
Dinner
Many people make the mistake of eating large dinners loaded with fat and carbohydrates. For maximum weight loss benefit, eat a variety of foods for dinner, but watch the portions. Start off with a salad and low-fat dressing, followed by the main course. As noted by the Centers for Disease Control and Prevention, one great way to lower the fat and calorie content of your dinner entrees is to substitute low-energy density foods like vegetables for higher-fat foods, like cheese and meat.
Timing and Frequency
Although it may seem counterintuitive, some dieters find they lose weight faster and keep it off longer if they eat smaller meals throughout the day, as opposed to eating three large meals and one snack. FamilyDoctor suggests eating five to six meals per day, spaced about two to three hours apart. Just be sure to always avoid foods that are high in calories and saturated fat and drink plenty of water throughout the day to aid digestion.
References
- FamilyDoctor; What it Takes to Lose Weight; 2004
- Archives of Internal Medicine; A Randomized Trial of Improved Weight Loss With a Prepared Meal Plan in Overweight and Obese Patients; Jill A. Metz, et. al; Vol. 160 No. 14, July 24, 2000
- "Fitness" Magazine; Eat More to Lose Weight: 1,500-Calorie Summer Diet Plan; Dawn Jackson Blatner, RD
- Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management
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