Active weight watchers consistently ask what foods they can eat and what foods should they avoid. What is more important is how much you eat. The excess weight that you put on is the difference between calories digested and calories burnt off. If you lead an active life you are able to consume more calories and your activity will burn off some of the excess calories. If your lifestyle lacks physical activity you need to consume less calories and search for ways to become more active.
A person who has works at physical active job needs larger portions to create the energy required to get through a physically exhausting day. This may be a problem for those living with a big eater. They may be tempted to eating eating larger portions themselves.
In the developed world many adults consume up to 3,500 calories each day. Adults actually require 2,000 calories to function properly. Imagine lowering your calorie intake to 3,000 per day. The 500 calories less consumed each day equates to 3,500 calories per week less or six days food for every seven days. 3,500 calories equals about one pound in weight and if you can lose one pound (450 grams) each week you are at the optimum weight loss level. As a general rule diets that reduce weight by greater than one pound per week are short term and most people put that weight back on. One-pound weight loss per month is the more sustainable amount.
How can you achieve this reduction in calories consumed? One method is to decide at the start of each day what you are not going to consume that day. For example, Monday becomes no bread day. That means that you do not eat any bread on Monday. More importantly you don’t eat more of something else to compensate. Tuesday may be no potato day. Wednesday no cakes or cookies etc. At the same time you increase your exercise level. Park the car at the furthest point from the supermarket door. Use the stairs rather than an escalator. Take a walk after dinner. Just do things that you’ve been avoiding and see how quickly you lose weight and keep it off.
A final tip is to eat a piece of fruit if you need something between meals.
This article reflects the views of the author and is not meant to be medical advice. As with anything dealing with your health, you should see a medical professional for prevention, diagnosis and treatment of specific health problems.