Lose weight by eating correctly in 5 easy steps

 Lose weight by eating correctly in 5 easy steps

There is much debate about the best ways to lose weight, especially when it comes to carbohydrates and fats. New studies show that both low-carb and low-fat diets can be equally effective in losing weight, especially when highlighting quality nutrition and changes in individual behavior. .. Basically, the best weight loss diet is what you can stick to for the longest time! Not sure how to start your personal weight loss plan? Follow these 5 steps to eat good food for you and lose weight.

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Step 1. Identify empty calories.

Step 2 is to look at your food diary to identify empty, high-calorie foods. Empty calories foods are foods with high levels of sugar, fat, or energy added compared to the amount of fiber, vitamins, and minerals. Basically, low-calorie foods are high in calories, but otherwise they have little nutritional value. The following list shows examples of  empty high-calorie foods.

Step 2. Track your food

Losing weight is  like  a budget. First, you need to know what is "burning" calories. Then start the reduction. Track what you ate for 3-7 days, preferably including  weekend days and at least 2 days a week. It doesn't matter if you use an app like Nutrition Journal or myfitnesspal. Pay attention to  what you eat and how much you eat. Don't forget to pay attention to the drinks too!

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Step 3. Replace Empty Calories

Filling up on fruits, vegetables, lean proteins and small amounts of healthy fats is not just good for your waistline, it`s also good for your health! The Dietary Guidelines for Americans and many health organizations recommend a plant based, whole foods diet for disease prevention. For weight loss, make at least half your plate nonstarchy vegetables, and pair with a lean protein such as chicken, fish, beans, tofu or seafood. Round out your meals with whole grains, starchy vegetables like potatoes or corn, and fruit, and small amounts of healthy fats, like olive oil, nuts and avocado.

Step 4. Reduce empty calorie foods

Now that you have identified your personal top sources of empty calories, work towards cutting them out. A good rule of thumb is to spend less than 10% of your calorie budget on empty calories. For example, someone trying to lose weight on a 1500 calorie diet, would need to keep empty calories to 150 calories per day or less. That`s just a ½ cup of ice cream, 12oz of beer or 15 potato chips! For weight loss, save room in your diet for small portions of your favorite treats, but fill up mostly on healthy foods.

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Step 5: To lose weight, use a smaller plate

Even if you mainly eat  healthy foods, eating too much will hinder your weight loss efforts! Potion control is the key to losing weight. An easy way to eat small pieces is to use small plates, bowls and cutlery. At the restaurant, half of the meal is packed before eating. Then pay attention to the serving size on the food label and compare it to a regular meal. Maybe you are eating  more than you think! Did you know that half a cup of ice cream or pasta counts as one serving? Read this potion size guide to find the best potion size for weight loss.