- Determine your daily caloric needs with a calorie calculator and adjust your diet, as needed, to meet your goals.
- Create a balanced diet to get the nutrition you need. Incorporate a healthy mix of protein, fruits, veggies, grains, dairy, and carbs into your diet.
- Track your progress by weighing and measuring yourself weekly. Make dietary adjustments as you learn more about works for your body.
Calculating Your Dietary Needs
Determine how many calories you need to eat daily. Your daily caloric intake depends on your age, sex, weight, height, and activity level. Generally, the more active you are, the more calories you'll need to maintain your current weight. Use this handy calorie calculator to quickly assess your daily needs. The US government recommends between 1,600 to 3,200 calories per day for adults. On average, most adults need about 2,000 calories. Generally speaking, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. Activity levels have a huge impact on the number of calories you can consume. For instance, if you sit for most of the day, you might only be able to eat 1,800 calories without gaining weight. If you're very active, you might need 2,200.
Set a reasonable weight loss goal and time frame to achieve it. As you're considering a long-term weight loss goal, keep in mind that losing more than 1-2 pounds a week isn't healthy for you. Set yourself up for success by choosing a weight-loss goal that's both safe and attainable. For example, you might decide that your goal is to lose 15 lbs (7 kg) in 3 months. That amount of weight and time frame are perfectly reasonable. You could even break that down into monthly goals! Aim to lose 7 lbs (3 kg) in the first month and 4 lbs (2 kg) for each of the last 2 months.
Set a daily caloric plan that will help you meet your weight-loss goal. Using your daily caloric needs as your baseline, figure out how many calories you need to cut to achieve your goal. That way, you can base your food choices around these specific numbers and create a diet that works for you. To lose 1 pound (0.45 kg) per week, cut 500-750 calories from your daily diet. This is a great goal for weight loss. To lose 2 pounds (0.91 kg) per week, cut 1,000-1,500 calories per day. Trying to lose more than 2 pounds (0.91 kg) a week is drastic and potentially unhealthy. For example, to lose 2 pounds (0.91 kg) in a week, you would have to cut 7,000 calories from your weekly diet (which is quite extreme).
Choosing Healthy Foods
Focus on eating a balanced diet to get the nutrients you need. A good diet needs variety and balance and should include healthy mix of protein, fruits, veggies, grains, dairy, and carbs. Aim to get: 10-35% of your daily calories from protein. Eating protein-rich items like beans, eggs, fish, legumes, meats, milk, nuts, and soy, helps you grow, self-repair, and develop. 2 cups (400 g) of fruit per day. Fruits contain vitamins and antioxidants, they can reduce the risk of health issues, and are essential to a balanced diet. 2-3 cups (400-600 g) of veggies (fresh, frozen, or canned) a day. Veggies contain loads of vitamins, potassium, and fiber, and numerous health benefits. 5-8 ounces of complex carbs a day. You need carbohydrates for energy and to bolster your immune system. 3 cups (600 g) of any calcium-rich dairy per day. Choose fat-free or low-fat milk, cheese, or lactose-free dairy.
Increase your protein intake to lose fat. Some studies showed that people who double their protein lose more weight via fat. To determine the amount of protein you need, weigh yourself then multiply by 0.36, then multiply that number by 2. The result is the amount of protein you should get in grams to lose fat. For less calories, aim for proteins lower in fat. For example: Milk: 149 calories for 8 grams of protein Eggs: 78 calories and 8 grams of protein (per egg) Greek yogurt: 100 calories and 15-20 grams of protein Cottage cheese: 100 calories for 14 grams protein Edamame: 100 calories and 8 grams of protein
Incorporate low-calorie complex carbs into your diet. Carbs are sometimes thought to be "the enemy" by people trying to lose weight, but they play an important role in your health, especially in providing you with the energy to get through your day. Choose complex carbs that are lower in calories to get the most value out of your foods. Complex carbs: Carb-containing foods that are in their whole, unprocessed form. Foods in this category include fruits, vegetables, whole grain breads, oatmeal, and legumes. Simple carbs: Sugars and starches that have been refined and stripped of their natural fiber and nutrients. Includes white bread, white rice, white pasta, etc. Lower carb diets help with not only weight loss, but they have been shown to help lower blood pressure and blood sugar, as well as reduce the risk of heart disease.
Reach for healthy fats over trans and saturated fats. Fats often get a bad name because of the association with actual body fat. There are good fats, however, that are absolutely essential to functions in your body like maintaining body temperature and combating fatigue. Depending on the authority, fats should be 30% or less of your diet. Knowing which fat is which can help a diet be successful. Check the the nutrition label and ingredients list if you're eating packaged foods. Good fats come from a variety of sources like sesame, olive, and canola oils, soy beans, and nuts. You should also get omega-3 fatty acids from fish like salmon and tuna. Bad fats (trans and saturated) can cause cardiovascular disease and diabetes These fats are often in processed oil form or solid at room temperature like red meat fat, shortening, and butter.
Limit your intake of salt and sugar. Too much salt (sodium) leads to fluid retention, which causes stress on the heart, and can lead to high blood pressure, heart disease, or stroke. Similarly, excess sugar leads to obesity and a litany of health-related issues. Limit sodium to 2,300 mg or less per day. High sodium foods to watch out for include pizza, soups, taco mixes, and salad dressing. Limit added sugars to 24 g (for women) or 36 g (for men). Added sugars go by a variety of names, many sounding the same: dextrose, fructose, lactose, maltose, sucrose. Other common sources are maple syrup, raw sugar, corn syrup, powdered sugar, brown sugar, and granulated sugar.
Creating Healthy Meals
Make a protein-rich breakfast to help you feel full longer. A healthy, balanced breakfast starts your day off right. You'll have more energy, rev up your metabolism, and feel full for longer. You can use this tool to help you find healthy breakfast recipes. Here are a few great options to get you started: Oatmeal with tasty add-ins. Mix 1 cup (128 g) of oatmeal, 1 US tbsp (15 ml) peanut butter, and 1/4 cup (32 g) of raisins for a quick, easy meal. Add 1 c (240 ml) of orange juice for a healthy drink. Eggs with wheat toast and turkey sausage. Scramble 2 eggs with 2 tbsp low-fat milk, using 1 tsp (4.9 ml) vegetable oil. Add 2 turkey sausage links, one slice whole wheat toast with 1 US tbsp (15 ml) of jelly. Drink 1 c (240 ml) of freshly squeezed orange juice. Tofu breakfast burrito. Put the sauteed tofu in an 8 inch flour tortilla, with 1/4 cup (32 g) of black beans, and 2 US tbsp (30 ml) of salsa. Wash it down with 1 c (240 ml) of low-fat milk.
Eat a light lunch that includes veggies and lean proteins. There are many creative ways to make delicious lunches that energize you for the rest of the day. Try using this great resource to find healthy lunch recipes. Here are a few great examples: Green salad: Put 3 oz of tuna with 1 cup (128 g) of romaine lettuce, 1/4 cup (32 g) of sliced carrots, and 2 US tbsp (30 ml) of vinaigrette dressing. Pair it with a slice of whole-wheat bread with 1 tsp (5 g) of margarine. Drink 1 c (240 ml) of low-fat milk. Peanut butter and banana sandwich: Combine 2 tbsp of peanut butter and one medium banana on two slices of whole-wheat bread. Add 1/2 cup (64 g) of celery sticks for veggies, and 1 c (240 ml) of low-fat milk for the beverage. Roast beef sandwich: Use 2 oz of lean roast beef between 2 slices whole-wheat bread. Add tomato slices, romaine lettuce, and 1 US tbsp (15 ml) of mayo. Have 1/2 cup (32 g) of carrot sticks as a side. Add 1 cup (128 g) of sliced apple with a teaspoon of peanut butter for dessert.
Whip up a balanced dinner with a mix of carbs, protein, and veggies. Create some simple, family-friendly recipes sure hit the health, diversity, and taste marks. Check out the options below and use this tool to find healthy dinner recipes to try out. Red Hot Fusilli Pasta: Sauté 2 garlic cloves and 1/4 cup (32 g) of parsley in 1 US tbsp (15 ml) of olive oil. Add 4 cups of chopped tomatoes along with 1 tbsp (15 g) of basil, 1 tbsp (15 g) of oregano, 1/4 tsp (1.5 g) of salt, and ground red pepper. Cook the fusilli pasta (4 cups) and add 2 tbsp (30 g) of shredded Parmesan cheese to taste, and cook 1/2 cup (64 g) of green peas as a side. Pork chop and baked potato: Pan fry a 5 oz pork chop, and eat it alongside a baked potato with 2 tbsp salsa on top. Pair it with a cabbage slaw of 1/2 cup (64 f) of shredded green cabbage mixed with 1 US tbsp (15 ml) of vinaigrette dressing. Steak and mashed potatoes: Cook 5 oz lean beef and serve it with 1 cup (128 g) of mashed potatoes and 1 cup (128 g) of mixed frozen vegetables.
Control your portions by measuring food. Check the portion size for each item in your meal, which is usually listed on the packaging. Try to limit yourself to the suggested portion size so you know exactly how many calories you're eating. A small steak or hamburger is typically 3-4 ounces. Chicken breasts are about 3 ounces. A single egg equals 1 ounce. 1/4 cup (32 g) of cooked beans, peas, or tofu is about 1 ounce. Go easy on the peanut butter! 1 tablespoon is equal to 1 ounce.
Choose wisely when eating out. When eating out, use healthy eating options provided by restaurants to make it easier. Many restaurants have entire sections dedicated to meals under a certain number of calories. If you can’t make up your mind, try a health food finder website to narrow down your list into the most healthy options. You can try websites and apps like HealthyDiningFinder and FoodTripping.
Pre-pack your meals to help you stay on track. Not only can preparing your meals beforehand help you diet by keeping you on track, but it can also make cravings easier to contain since there is food on hand. One extra benefit is a potentially huge cost savings. As you're creating and packing your meals, take the time to list the nutritional aspects to stay motivated and informed.
Tracking Your Progress
Weigh yourself weekly to track weight loss. Weigh yourself before starting, and pick out a day to weigh yourself each week at the same time, wearing the same clothes. Be consistent to see the gradual changes. Track it graphically or with an app to see your gradual improvement.
Take your measurements every 6 weeks. Muscle weighs more than fat, so the scale may not tell the entire picture. For example, the scale may not show significant change in your weight, but you look more trim in the mirror because you've toned up your muscles and shed fat. Seeing those measurements shrink over time can be really motivating! Just as with your weight, take the same measurements periodically to gain an understanding of the changes in your composition.
Revisit your goals every month and make changes as needed. Change small things, and try new ones! Determine what is working for you, what isn’t, and make small modifications to reach your goals. Even small changes can make a significant impact over time! Be careful not to restrict yourself too drastically. Some studies suggest the more restrictive the diet, the more likely negative feelings, poor eating habits, and higher weight will be associated.
Reward yourself for making progress. Some experts recommend rewarding yourself for hard work by steering away from food and doing something else that makes you happy, like getting a massage, buying a book, or seeing a movie. Some diets may even build in sweets or reward meals.
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