3,500 calories equal one pound of fat. You can lose around a pound each week by making dietary and exercise changes that reduce your daily caloric intake by 500 calories. Cutting 100 calories a day is sufficient to prevent the additional 1to2 pounds that the majority of adults gain each year if all you need to do is maintain your present weight.
Adopt one or more of these easy weight-loss techniques to assist with weight loss without following a "diet":
Consume breakfast each day. Eating breakfast every day is one habit shared by many people who have successfully lost weight and kept it off. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. According to studies, those who eat breakfast perform better in both the classroom and the boardroom and have lower BMIs than those who skip breakfast. For a quick and wholesome start to your day, try a bowl of whole-grain cereal with fruit and low-fat dairy as toppings.
At night, close the kitchen. Establish a time when you will finish eating, so you won't succumb to mindless munching while watching television or the late-night hunger. Elaine Mage, MPH, RD, WebMD's "Recipe Doctor," and the author of Comfort Food Makeovers advises, "Have a cup of tea, suck on a piece of hard candy, or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth, so you will be less likely to eat or drink anything else."
Consider Your Liquid Calorie Choices. Sweetened beverages add calories but don't satisfy hunger like real food does. Drink water, sparkling water with citrus, skim or low-fat milk, or modest amounts of 100% fruit juice to quench your thirst. If you find yourself getting hungry in between meals, try a glass of nutrient-rich, low-calorie vegetable juice. Alcohol calories should be considered since they can add up quickly. Limiting alcohol to the weekends can help you lose a significant amount of calories if you typically consume one or two glasses of wine or a cocktail every day.
Take the grain. You can add much-needed fiber and fill up more quickly by choosing whole grains in place of refined grains in foods like white bread, cakes, cookies, and pretzels. This will increase your likelihood of eating a sensible portion. Pick whole-wheat products including breads, pastas, brown rice, popcorn, and rye crackers.
Reduce portions. You would lose weight even if you didn't do anything else but lower your portions by 10% to 20%. The majority of meals offered in restaurants and at home are larger than is necessary. Get a handle on your typical portion sizes using the measuring cups, then focus on reducing them. Brian Wansink, PhD, author of Mindless Eating, advises utilizing small dishes, plates, and cups to instantly manage portion size. Because the meal will appear ample on delicate dishware, you won't feel deprived.
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