How to Eat for Weight Loss

Family Preparing Salad In Garden
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Are you trying to lose weight? Then it's time to learn how to eat for weight loss. Your program doesn't need to be complicated or expensive. Simply take advantage of free online tools, household tips to stay organized, and kitchen hacks to cut calories when you cook.

4 Steps to Eat for Weight Loss

  1. Set up a calorie tracking system. You should know how many calories to eat every day. This number is your starting point for building healthy meals for weight loss. You can calculate your number on your own or use a simple online calculator like the one below to get your number right away.

    Once you know how many calories you need, then decide how you will divide your calories during the day. Decide how many calories to eat for breakfast, how many calories you'll need at lunch and at dinner. Leave a few hundred calories for snacks if you tend to get cravings during the day.

    Then use a printable food diary or online app ready to record the food you eat. Try to make sure that you don't eat more calories than you are allowed for each day. There are several different diet apps and websites that you can use to monitor your food intake.  Remember that the process of calorie counting is tedious in the beginning, but it gets easier as you you do it more often.
  1. Plan healthy meals. The key to learning how to eat healthy is careful planning and organization. Take an hour each week to set up a meal schedule and prepare foods in advance. This step saves time later when your life gets busy. It will also ensure that healthy food is always available when you are hungry.

    Not sure what to cook? Use one of these meal-planning guides to eat healthy foods and keep your calorie count in control:

    3 Easy Meal Plans to Lose Weight
    A Healthy 300-Calorie Breakfast for Weight Loss
    Cook Healthy Meals for the Week in Under an Hour
    What to Eat When You're Trying to Lose Weight

    You'll notice that all of these healthy meal plans include foods that will help you to feel full and satisfied. When you fill your plate with fiber-rich foods and lean sources of protein, you're likely to want to eat again shortly after your meal. 
  2. Set up your kitchen for weight loss. Is your kitchen designed for healthy eating? Or is it a den of temptation? Learn how to set up your kitchen so that the best healthy food choices are always easy to make.  Clean out your refrigerator, your pantry and your counter space. Then get equipped with essential cooking tools so that food preparation and organization takes less time.

    The most important tool for weight loss may be a digital kitchen scale. You can measure food portions with your hands or with other kitchen tools, but using a scale helps you to eat the right portion size for weight loss every time.
  1. Manage distracted eating. Do you eat when you're not hungry? Most of us do. We often eat when we are tired, bored, anxious, stressed, sad or angry. Maybe you eat in front of the television or while you are on the computer. The calories you consume during episodes of mindless eating can add up in a hurry. It's easy to eat an entire day's worth of calories without even noticing.

    To make sure that you don't fall victim to this common dieting pitfall, try to plan your snacks and daily treats. Take steps to manage stress and fatigue while you lose weight so you don't turn to the refrigerator for comfort. And try to measure snacks (rather than eating out of an open container) when you snack at night or nibble on treats in front of the television

    And lastly, remember that it's always hardest in the beginning when you try to eat for weight loss. The process can feel time consuming and restrictive. But after a week or two, most of these healthy habits will be part of your natural routine. And as you see weight loss results, you'll be inspired to continue on your program.

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