How to eat to lose weight

From WikiMD's Wellness Encyclopedia

People often confuse eating healthy as eating for losing weight. The key difference between eating healthy and eating to lose weight is that the first one is for maintenance of the weight and good health while the 2nd one is for the purpose of losing weight.

How to eat to lose weight?[edit | edit source]

The proven dietary method to lose weight are the following:

Other proven measures to combine with low calorie diets[edit | edit source]

The other proven measures to consider to lose weight are the following:

How many calories to eat to lose weight?[edit | edit source]

One pound of body fat is equal to about 3500 calories. It is also equal to walking for 18 miles for an average person. In order to lose weight, you want to go down from baseline by about 5-1500 calories.

Healthy eating plan[edit | edit source]

If your goal is to eat healthy and maintain the weight, consider the following:

  • A diet with low glycemic fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Adequate lean meats, poultry, fish, beans, eggs, and nuts
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Stays within your daily calorie needs

Eat Healthy![edit | edit source]

  • Fresh fruits ― a variety of low glycemic and colored fruits are important - you need about 5 servings of fruits and vegetables a day.
  • Fresh vegetables ― get the colored vegetables for anti-oxidants.
  • Calcium-rich foods -- are important for bones.
  • Eat lesser portions.
  • Try a lower-calorie type or lower glycemic load type.

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Contributors: Prab R. Tumpati, MD