When you consume fewer calories than your body requires for daily activities, your body turns to burning fat as an energy source, resulting in weight loss. Theoretically, for every 3,500 calories you lose, you drop one pound of fat. Your ability to lose weight depends on factors like water retention, muscle gain and genetic preconditions, but eating the right foods and developing healthier eating habits is a good first step in your quest to lose weight. The harder you work for it, the faster you can lose it.
Step 1
Start your day with a nourishing breakfast. Choose healthier options of common breakfast foods. For example, if you must have bacon, find a low-fat substitute like turkey bacon. If you want eggs, remove the yolks to cut out the extra saturated fat. The Mayo Clinic recommends eating from the following food groups for breakfast: whole grains like bran cereal, oatmeal or toast; low-fat protein like fish, hard-boiled eggs or peanut butter; low fat dairy like skim milk, fat free yogurt or low-fat cream cheese; and fruits and vegetables, especially raw or unprocessed. According to the Mayo Clinic, skipping breakfast can have major consequences, including poor concentration, increased hunger pangs and a lower probability of healthier eating during the day. To avoid these problems, plan to eat something for breakfast--even if you only have time for a high-fiber cereal bar while getting ready for work.
Step 2
If you feel hungry between meals, snack on healthier selections. Ice cream, chips, salty nuts and candy might make your mouth water, but they won't curb your appetite or provide the same nutrients as fruits, vegetables, unsalted nuts and whole-grain pretzels. So master the art of skipping out on the empty calories--that is, the calories that provide no real benefit to your health or hunger. Fruits, which are high in fiber, provide long-lasting energy and make a healthier energy booster than a candy bar. Also, many low-fat yogurts provide fiber now in addition to calcium and vitamin D. Although starvation may result in fewer calories, it will hurt you in the long run by causing you to overeat at your next meal and by slowing your metabolism to conserve your body's energy.
Step 3
Limit the size of your food portions. The Mayo Clinic recommends portioning snacks like crackers or pretzels in small bags or bowls rather than eating them directly from the package. At dinner, make a plate for yourself and then put any extra food away for another meal rather than going back for seconds. When you eat out, order as little as possible. American restaurants tend to serve generous meal portions, so it may be a good idea to take half of your meal home or split it with a friend instead of eating an entire portion in one sitting.
Step 4
End the day with a healthy dinner. The Mayo Clinic suggests starting a meal with high volume, low-calorie dishes like salads or soups, which can fill you up significantly before the main course. Also, cook smaller portions of healthy dinner selections: 3 oz. of fish (the size of a card deck), one skinless chicken breast, 1/2-cup of whole grain rice or pasta, or a quarter-pound of 90 percent or higher lean ground beef. In addition, mix in fruits or vegetables wherever possible to get your daily nutrients while lessening your intake of unnecessary fats and calories.
Tips and Warnings
- Faster weight loss depends heavily on regular exercise to promote greater calorie burns throughout the week. As you can, make time for exercise like walking or jogging to increase your heart rate throughout the day.
- Expect normal weight losses of two percent of your body weight or less each week. Extreme weight loss is not healthy, so pace yourself to maintain significant, healthy losses over time.
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