When you are trying to lose weight, exercise is a great activity to include in your daily routine. But if you continue to follow a poor diet, your exercise will not be nearly as effective. You can also skip the exercise altogether and follow a nutritional weight loss plan. This can be effective if you have limited access to a gym or simply do not have time to go. Regardless of what approach you take, the key thing to remember is that you have to be very disciplined.
Step 1
Eliminate all the foods in your diet that are high in saturated fat, sodium and sugar. This includes bacon, sausage, french fries, burgers, pork chops, candy, ice cream and doughnuts. Keep the foods low in fat and high in nutrients. Fruits, vegetables, lean meats, fish, low-fat dairy, beans and whole grains are nutrient-dense foods.
Step 2
Pass on the liquid calories. Avoid soft drinks, sweetened teas, milk shakes, lattes, fruit punches and alcoholic beverages. According to the HealthCastle website, these beverages can satisfy your thirst, but give you lots of empty calories. Drink water as your only liquid beverage and aim for 10 cups a day. Have a glass of water before your meals to help fill up.
Step 3
Eat three meals and three snacks a day to keep your metabolism elevated and to keep you feeling satisfied. Create meals and snacks that contain both protein and complex carbs that are high in fiber. Fiber can help fill you up and keep you feeling full. A baked chicken breast with steamed broccoli and quinoa is a meal example, and apple slices with nut butter butter spread across the top is a snack example.
Step 4
Feed yourself first thing in the morning. Have some form of nutrient-dense breakfast to help get your metabolism kick started and to prevent you from becoming hungry later in the morning. Oatmeal made with low-fat milk and blueberries, yogurt with chopped-up walnuts, and an egg-white scramble with veggies and whole-wheat toast are all meal examples.
Step 5
Slow your pace down. Take a bite of food, place your fork or spoon on the table, and thoroughly chew and swallow your food before taking another bite. According to the Calories per Hour website, eating slowly gives your body time to tell you that you are full before you've eaten more than you need.
Step 6
Create a caloric deficit by reducing your total daily intake. Aim for a 500 to 1,000 calorie reduction. If you are female, do not go below 1,200 calories a day; if you are male, do not go below 1,800 calories a day. These are the guidelines set up by the American College of Sports Medicine.
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