If you are struggling to cut calories and lose weight a few simple changes will help you gain dieting success. In fact, simply drinking water before you consume a meal will help you consume 13 percent fewer calories at breakfast, lunch and dinner, according to a 2008 study published in the Journal of the American Dietetic Association. Add in other small but important dietary changes to boost success. Always consult a doctor before beginning a weight-loss plan.
Step 1
Replace your beverages with water. This includes soda, flavored coffee, tea and juice. Water is a zero calorie, fat- and sugar-free option that will promote weight loss.
Step 2
Drink two 8-oz. glasses of water before each meal. The water will help to fill you up before you eat to prevent overeating and consuming too many calories.
Step 3
Eat smaller meals every two to three hours. Reduce your portion sizes when you make or order a meal. Although you will be eating more often, you will be eating less and consuming fewer calories.
Step 4
Chew slowly and fight the urge to clean your plate. Listen to your body as you eat and stop eating when you no longer feel hungry. Eating until you feel full or stuffed causes you to take in too many calories.
Step 5
Swap high-calorie foods for low-calorie options. Instead of reaching for ice cream, cookies, chips, donuts and pizza choose frozen yogurt, frozen fruits, vegetables and air-popped popcorn.
Step 6
Count your calories and eat fewer per day. The nutrition label will tell you how many calories are in each serving and how large a serving size is. Take in 250 to 500 fewer calories per day.
Step 7
Serve yourself specific portions. Select how much you want to eat and put it on your plate instead of eating from food packaging. This will help you manage the amount you eat instead of allowing you to overeat.
References
- MayoClinic.com: Counting Calories; December 2009
- American Council on Exercise: Trimming Off the Fat
- CNN Health: Trying to Lose Weight? Drink More Water; Denise Mann; August 2010
- "Journal of the American Dietetic Association"; Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults; B.M. Davy; 2008
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