With more than 20 percent of nearly every state population considered obese, according to the Centers for Disease Control, losing weight has become a top priority across the nation. One of the best ways to achieve this goal is to change the way you eat. By focusing on eating healthy foods rather than dieting, you can help prevent obesity in your life.
Step 1
Increase your fruit and vegetable intake. One of the best ways to eat to lose weight is to replace much of your diet with fruits and vegetables. Not only do fruits and vegetables contain most of the nutrients your body needs to stay healthy, but most are also high in fiber and low in calories. By eating fruits and vegetables, you get fewer calories without having to sacrifice fullness. Eating fewer calories helps you achieve a calorie deficit, which leads to weight loss. The added fiber can also help stabilize your digestive tract, lower your cholesterol levels and help regulate your blood sugar.
Step 2
Eat whole grains. The convenience factor of today's society has led to supermarkets full of processed foods, which contain high levels of calories and sugars and low levels of nutrients and other healthy ingredients. By choosing whole grain products that are high in good carbohydrates and fiber, you can feel fuller longer, which can help you resist cravings for unhealthy foods. Because whole grain products contain carbohydrates, it is important that you only eat whole grains in moderation. Check the nutrition information and serving sizes to help you balance whole grain foods into your diet.
Step 3
Find low-calorie foods you enjoy. Diets are especially difficult to follow when you are cutting out all the foods you enjoy. Fruits are an especially popular choice when looking for foods that can replace sugary sweets. A handful of nuts each day (especially walnuts and almonds) can also be a great healthy snack. Need something salty? Try single-serving popcorn bags, but watch the butter content. Don't be afraid to splurge on your favorites now and then, as long as you keep the serving size small and limit yourself to only one serving. It is better to have one small brownie now and be satisfied than to have a whole pan later.
Step 4
Consume healthy proteins. Protein is an integral part of any weight loss plan. Instead of eating high saturated fat and high cholesterol cuts of beef, try leaner meats, such as chicken or turkey. If you can't live without beef, opt for less fatty cuts, such as 95 percent or greater lean ground beef. Ask your butcher what lean cuts are available at the butcher block. Ask him to cut off any visible fat before wrapping the meat up for you to take home, saving you a step later.
Step 5
Remember portion sizes. Most times it's not the type of food you eat that causes you to gain weight but the amount of food that causes problems. According to the Mayo Clinic, portions sizes in America are out of control, and in most cases it is portion sizes that limit dieters from losing weight. (See Resources for a helpful guide on portion sizes.)
Tips and Warnings
- Avoid the 100-calorie snack packs. Although it's nice to have prepackaged snacks without having to calculate calories, many 100-calorie packs are void of nutrition and full of empty calories. They may also tempt you to eat multiple packs under the assumption that they are low in calories, but calories do add up.
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