Meals To Help Me Lose 10 Pounds

Eating right is part of the equation for weight loss. Modifying your diet to lose 10 pounds means choosing foods rich in nutrients that satisfy you and provide energy for daily activities. Reduce your caloric intake enough for your height, age, sex and current weight to lose 1 to 2 lbs. per week, a rate deemed safe by the National Heart, Lung and Blood Institute.

Energy Balance

Your weight-loss meal plan should be designed with your specific calorie needs in mind. To lose 1 lb., consume 3,500 fewer calories than you expend. If you need 2,000 calories per day to carry out all your daily activities, then reduce your daily intake by 250 to 500 calories to lose 1/2 to 1 lb. per week. A 1,500 calorie per day diet includes three meals of 400 calories each and two snacks with 150 calories each. Consult a registered dietitian for help determining your calorie needs.

Foods

Eliminate foods and beverages that supply calories without vitamins, minerals and fiber. Products with "empty calories" include sodas, candies and sweets, and processed carbohydrates. Base your meals on whole grains, lean protein and fruits and vegetables. These foods provide more nutrients and fiber to keep you full. Keep fat intake around the lower end of the USDA's dietary guidelines for fat consumption, at about 20 to 35 percent of daily calories, and choose heart-healthy options such as nuts, seeds and nut oils.

Sample Menu

If you are on a 1,500-calories-a-day diet, choose two scrambled eggs with fruit for breakfast, a turkey sandwich with steamed green beans for lunch, and grilled fish with a spinach salad and 1/4 cup of brown rice for dinner. Snacks such as vegetables with hummus or fruit with nuts can provide enough protein and fat to keep you satisfied until the next meal.

Tips

Eat often enough to avoid extreme hunger, which can lead to binging, which causes weight gain. The American Dietetic Association recommends eating slowly to savor your food, reducing portion sizes and replacing sugary drinks with water. Monitoring your food intake using a food journal or online calculator can help you stay on track each day.