In spite of the many diets that focus on a single dietary factor like carbohydrates, sugar, protein or fat, calories are the true magic factor for weight loss; it simply comes down to burning more calories than you consume. But to stay satisfied and full on fewer calories, it's important to employ a few nutritious strategies to make the most of your calorie intake.
Why Calories Matter
The calories in food provide energy for all the functions your body needs to survive. If you take in more calories than your body needs, that energy is stored as body fat; when you don't provide enough calories through food, your body draws on those reserves and burns fat. When it comes to weight loss and gain, your body doesn't care whether the calories you take in come from vegetables, candy or anything in between.
Recommendations
To lose a pound of fat, you need to burn 3,500 calories more than you take in. Losing 1 lb. per week is a healthy rate, so try cutting 500 calories from your daily diet; alternatively, you can cut 250 calories and exercise every day to burn another 250. Don't try to lose more than 2 lbs. per week, recommends FamilyDoctor.org; such rapid weight loss can indicate you're losing water weight and muscle mass rather than fat.
Filling Up on Fewer Calories
Many dieters complain of feeling hungry when they try to cut calories. If this describes you, you may need to eat more nutrient-dense foods. Fiber and protein can help you fill up faster, feel more satisfied with your meal and stay full longer so you eat less throughout the day. Fruits, vegetables, whole grains and legumes are high in fiber and low-fat yogurt and cheese, poultry, legumes and fish are low-calorie sources of protein.
Empty Calories
Cutting out foods and drinks that offer empty calories is a smart strategy for reducing your calorie intake without feeling hungry. Soda, candy, sugary coffee drinks and most desserts are packed with calories but low in nutrients, meaning they do nothing to satisfy your hunger or fill you up. Many people also reach for serving after serving of these treats, adding up to hundreds or thousands of calories per day. Try swapping high-calorie drinks for flavored water or diluted fruit juice and enjoy a single piece of candy or a few bites of dessert instead of huge servings.
Serving Sizes
You've probably heard it before, but ballooning portion sizes are a significant factor in America's obesity problem. To avoid taking in more calories than you need to fill up, read food labels to determine what constitutes a single serving and learn how to eyeball one portion of pasta, bread, chips and other foods that you tend to overindulge on. Help yourself to a small second serving only if you're still hungry 15 minutes after eating; you might be surprised at how little food you need to actually satisfy your hunger.
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