Losing extra pounds is important to decreasing risk for disease, such as cancer, gallbladder disease and coronary heart disease, according to the U.S. Department of Health and Human Services. If you need to lose weight quickly and can’t exercise, it’s possible with healthy lifestyle changes. Focus on diet modifications to meet your weight loss goals.
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Reduce calorie consumption. The fastest weight loss recommended is 1 to 2 lbs. each week. A pound of fat contains about 3,500 calories, according to MedlinePlus. Decrease your calorie consumption by 500 daily to create a 1-lb. weekly weight loss. Increase your weight loss to 2 lbs. by decreasing calorie intake by 1,000 calories daily. Discuss your calorie needs with your medical provider. Men need a minimum of 1,500 daily calories, and women shouldn’t drop below 1,200 daily calories.
Monitor portion control. Without regular exercise, monitoring portion size is even more important. Consuming extra calories is too easy if you aren’t tracking proper portions. Learn visual cues to help estimate serving sizes without measuring cups. For example, a 2 tsp. serving of peanut butter is about the size of a ping pong ball, according to the American Dietetic Association. An ounce of cheese is about the size of a pair of dice. And a ½ cup serving of cooked pasta is about the size of an ice cream scoop.
Eat high volume foods. When you eat foods that have high volume and fewer calories, your body feels fuller. Fruits and vegetables are options because they are low in calories and rich in fiber. Another option is lean protein sources, such as skinless chicken. Also, eat low-fat diary, such as cottage cheese, yogurt and skim milk.
Consume salmon twice weekly. Salmon is a source of omega-3 fatty acids, a substance linked to promoting an efficient metabolism, according to “Fitness” magazine. This food also helps slow digestion and control cravings. If you don’t enjoy salmon, other options rich in omega-3 fatty acids include flaxseed and walnuts. Sprinkle these foods on your whole wheat pasta or morning cereal.
REFERENCES & RESOURCES
- “Fitness” magazine; The 10 Best Foods for Flat Abs
- American Dietetic Association; Portion Control Tips; Andrea Giancoli MPH, RD; April 2010
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- MayoClinic.com; Healthy Weight Pyramid Tool; November 2010