Weight Loss & Food Choices

You lose weight when you limit calories in your diet, but that doesn't mean you need to deprive yourself of food. Restructure your eating habits to help you lose weight gradually without feeling hungry by making wise food choices. You can get the nutrition you need, lower your caloric intake and shed pounds if you rethink your eating habits. Make exercise a part of your daily routine to help you manage your weight long-term.

Significance

The food choices you make relate directly to your weight. A high-calorie diet impairs your ability to lose weight, even if you exercise regularly. The New York City Department of Health and Mental Hygiene reports that most people underestimate calorie consumption, underpinning the importance of tracking your calorie intake as part of your weight-loss strategy. Choosing healthier, nutrient-dense foods more often can help you lower your caloric intake and reach your weight goals.

Factors

The Centers for Disease Control and Prevention reports that the amount of food you eat makes you feel full rather than the number of calories you eat. This means that you can eat more foods that are lower in calories such as fruits, vegetables, whole grains, lean proteins and low-fat dairy and feel satisfied while consuming fewer calories. Another advantage of this dynamic is that you can remake your favorite foods with lighter ingredients and still lose weight, as long as your portion sizes stay the same.

Features

Eat more nutrient-dense foods to help you move toward your weight goal. The U.S. Department of Agriculture recommends making substitutions in your diet to lower your caloric intake and lose weight. Choose fat-free milk over whole milk or fresh fruit instead of a sugary dessert, for example. Cut additional calories by choosing healthier preparation methods. Bake main dishes instead of frying and add flavor with spices rather than sugar and fats.

Size

Monitor your portion sizes to support healthy weight loss. Portions are bigger than they used to be and seldom reflect recommended serving sizes. Opt for smaller dinner plates and familiarize yourself with appropriate portions to help you trim calories from your diet. For example, most adults can meet recommendations from the meat and beans group by eating 3/4 cup of cooked dry beans and a 3 oz. serving of meat, fish or poultry, according to the USDA.

Time Frame

Even minor tweaks in your eating habits cut calories and foster weight loss. For example, eat out less often, opt for healthier cooking methods, cut back on the amount of processed foods you eat, and limit calories from sweets and desserts. Lasting weight loss takes time and requires you to adopt eating habits that you can maintain even after you reach your weight goal.