If you've made up your mind to lose weight, chances are you've decided to go on a diet. While most people are happy enough to see a lower number on the scale, smart dieters strive to lose fat, not just weight. By tailoring your diet specifically for fat loss, you will enjoy healthy and permanent weight loss results.
Monitor Your Body Composition
Your body composition is the percentage of your body weight made up of fat. If you go by the scale alone, it's impossible to know if you are losing fat or muscle. A monthly body composition test will keep you on track. Most fitness centers offer body composition testing as a complementary service.
Drink Lots of Water
As recommended by the Food and Nutrition Board, men should drink around 125 oz. of water a day while women should drink 91 oz. Thirst is frequently mistaken for hunger; by staying hydrated, you can avoid eating unnecessary calories. By drinking a glass of water before each meal, you can curb hunger to prevent overeating.
Spread Your Calories Out
Burning fat means speeding up your metabolism. When you spread your calories out over five to six small meals per day, your metabolism stays up because you are always receiving energy. Each meal should only total between 300 and 500 calories so you do not store body fat as you would by eating larger meals. By eating small, frequent meals, you will notice that your energy levels remain stable throughout the day, with fewer incidents of mood swings.
Limit Carbohydrates
Carbohydrates are your body's primary source of energy. When you limit your consumption of carbs, your body is forced to use fat as an alternative source of fuel. To cut carbs effectively, limit your intake of starches such as bread, pasta and white rice. Also eliminate simple sugars such as candies and pastry. Replace them with fibrous carbs like vegetables and fruits.
Raise Your Protein Intake
Protein is an extremely important nutrient for fat loss. The digestion process for protein requires more energy than for fat or carbohydrates. This means that you will actually burn more calories by digesting and assimilating protein. You also need protein to help prevent muscle loss during dieting. Eat lean protein sources like chicken breast, fish, egg whites and soy.
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