Obesity

Fast Dieting Tips – Ways to Lose weight

Reducing your daily calorie intake is the key to successful weight loss. If you’re overweight or obese, the Academy of Nutrition and Dietetics recommends reducing your daily energy intake by about 500 to 1,000 calories per day for a weight loss rate of about 1 to 2 pounds per week. Below are some tips to help control your calorie intake to effectively lose weight.

  • Drink Plenty of Water:

Drinking plenty of water can help reduce your daily calorie intake by causing you to feel full from consuming fewer calories. Some people eat when in reality, they’re just thirsty. If you drink a glass of water before every meal you’ll likely find yourself eating less.

  • Eat Breakfast:

Breakfast is an important meal, since it helps keep your metabolism going and gives you energy to burn more calories throughout the day. Eating breakfast on a regular basis also helps prevent you from becoming so hungry that you overeat. Eating frequent, small, portion-controlled meals throughout the day is generally best for effective weight loss.

  • Increase Fiber Intake:

Consuming a fiber-rich diet helps you feel full from consuming fewer calories. High-fiber foods such as whole grains, legumes, fresh fruits and fresh vegetables are generally low in calories. Nuts and seeds are also good sources of dietary fiber. The U.S. Department of Agriculture recommends adult women consume at least 25 grams of fiber per day, and adult men consume at least 38 grams of fiber on a daily basis.

  • Eat Healthy Fats:

Although fats are higher in calories than carbohydrates and protein, the human body requires fat on a daily basis to function properly. Choose heart-healthy fats such as olive oil, canola oil, nuts, seeds, peanut butter, avocados and fish oil over saturated and trans fats such butter, cream, whole milk, high-fat meats, ice cream, lard, shortening and fried foods. For effective weight loss, limit your dietary fat intake to less than 35 percent of your total daily calorie intake.

  • Consume Lean Protein:

Consuming plenty of lean protein may also help reduce your daily calorie intake by reducing sugar cravings and increasing satiety. Aim to consume at least 1 gram of protein per kilogram of body weight, or at least .45 grams of protein per pound of body weight per day. Healthy sources of protein include lean meat, un-breaded fish or poultry, seafood, low-fat dairy products, legumes, nuts and seeds.

  • Limit Carbohydrates:

The Academy of Nutrition and Dietetics reports that reducing your carbohydrate intake can help reduce your total daily calorie intake, help you lose excess body weight and reduce body fat. For effective weight loss, reduce your intake of refined carbs such as white bread, white rice, regular pasta, sweets, baked goods, sugary drinks and other added sugars.

 

References

U.S. Department of Agriculture

Academy of Nutrition and Dietetics

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