![]() ![]() Keeping yourself full longer sets you up for less snacking and saves calories. ![]() Instead of muffins or sugary cereals, try eating eggs or Greek yogurt so you’re not hungry right away after breakfast. ![]() To better satisfy your appetite, replace processed carbohydrates that your body burns through quickly with foods that provide longer-lasting energy. When you cut calories, your body cries out for more. Hunger can often get in the way of even the best weight loss plan, and that’s normal. So, if you follow a 2,000-calorie diet, you’d want: It’s recommended your diet is made up of:įat contains 9 calories per gram, while carbohydrates and protein give you 4 calories per gram. Your body uses protein to build muscle, so protein-rich foods can help you hold on to your muscle mass as you shed pounds.Įven when you’re trying to cut calories, it’s important to meet your nutrient needs. The best foods for weight loss typically include a variety of fruits and vegetables, whole grains, lean proteins, healthy fats and plenty of water, Pratt says. “Following a rigid, very restrictive diet will likely work temporarily, but rarely works in the long run.” What are the best foods for weight loss? “This will help control calories while still eating a balanced meal and allowing for flexibility,” Pratt says. For lunch and dinner, try to plan meals that are 50% vegetables, 25% carbohydrate or starch and 25% lean protein. To maximize your health while losing weight, cut calories by replacing foods that don’t have much nutritional value with foods that pack a bigger nutritional punch.įor instance, opt for fewer carbohydrate-heavy snacks like pretzels or canned fruit, and choose an added portion of vegetables at each meal. Losing weight and keeping it off may be easier than you think when you focus on developing positive eating and lifestyle habits. You can use a heart rate monitor, smartwatch or an activity tracker or app to keep track of the calories you burn. You can do this by limiting your intake of higher-calorie, less nutritional foods and burning extra calories with physical activity. To lose about 1 or 2 pounds per week, you need a deficit (more calories burned than consumed) of 500 calories each day. And if you’re younger, you need more calories than an older person whose metabolism has slowed with age. People who are active, especially athletes, need more calories than those who are not. “But long-term success also means thinking carefully about how and what you eat, and how you can be healthier in all areas of your life, such as exercise.” How many calories do I need to lose weight?Ĭurrent dietary guidelines recommend adults should consume between 1,600 and 3,000 calories (energy from food) per day. “For weight loss, you need to burn more calories than you consume - 500 calories or more every day,” says registered dietitian Annalise Pratt, RD, LD. It’s about striking a balance between healthy eating, exercise and lifestyle habits that keep you energized and well. Losing weight and keeping it off isn’t just about what you’re eating and how much. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center. ![]()
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