You don't need to follow a strict diet to lose weight. Instead, choose a variety of whole grains, lean protein and fresh fruits and vegetables for every meal to stay full and satisfied while you keep your calorie count low. Although extremely fast weight loss is unsafe, you can safely lose 1 to 2 lb. per week by combining a healthy eating routine with a regular exercise program. Talk to your doctor before making any changes in your diet or exercise program.
How Weight Loss Works
Weight loss doesn't have to be about starving yourself or eating small quantities of foods you hate. Instead, focus on delicious, low-calorie foods that are packed with vitamins and nutrients. When you burn more calories than you consume, you create a calorie deficit in the body, causing weight loss. Unless you're hitting this calorie deficit, you will not lose weight -- no matter what you're eating. By exercising every day and sticking with a variety of healthy foods, you'll increase the likelihood that you'll lose weight and stick to your diet.
Breakfast
Skipping breakfast may seem like a fast and easy way to cut a few calories out of your diet. But when you eliminate the first meal of the day, your body doesn't replenish its glycogen stores. This may make your body less responsive to insulin, and may make you more likely to reach for a snack in the afternoon. Eat a nutritious breakfast of whole-grain cereal, oatmeal or yogurt with berries and almonds sprinkled on top. You'll feel full and satisfied all morning on minimal calories.
Lunch
Eating a nutritious and satisfying lunch will help you stay motivated through your workday. Instead of skimping and eating half a sandwich or an iceberg lettuce salad, eat a healthy, filling meal, like a turkey sandwich loaded with veggies or a salad with spinach, romaine lettuce, sliced apples, walnuts and avocado. When you eat a small meal, you may set yourself up for failure later in the day. When you're famished, you may be more likely to reach for a candy bar or a salty snack from the vending machine.
Dinner
Fad diets may recommend eating vegetable soup or drinking a lemon juice concoction for dinner to lose weight. But you can lose weight even when you eat a filling dinner. Choose steamed vegetables like broccoli and green beans, a whole-grain side dish like brown rice or whole-wheat bread, and a moderate portion of lean protein, like broiled fish, baked chicken or grilled tofu. Watch the condiments, toppings and dressings you use -- use olive oil, lemon juice and fresh herbs to flavor your food instead.
References
- University of Maryland Medical Center; Common-Sense Strategies for Long-Term Weight Loss; Michelle Murray; January 2011
- MayoClinic.com; Breakfast: Why is it so Important to Weight Control?; Katherine Zeratsky, R.D., L.D.; July 2009
- Center for Young Women's Health: Fad Diets vs. Healthy Weight Management
Member Comments