Start by reducing the amount of foods you eat. Do your best to avoid grains, legumes, and grains containing added sugars and artificial coloring. This includes fruits, vegetables and whole grains (even seeds) and their juice, which has about 10 times the calories as a bagel!
Try to stick to about 1,300 total calories a day.
Eat food you already like. “Keep yourself busy and on your toes. You want to eat something that you love, and that you normally enjoy when you eat.”
Avoiding a lot of high fat foods can help you stick closer to your diet.
Choose food that you can easily take with you, such as snacks, dessert and ice cream.
Try to stick to a low-sugar and no-sugar diet (these guidelines are provided by the U.S. Department of Agriculture, the Institute of Medicine, the Academy of Nutrition and Dietetics, the American Heart Association, the National Cancer Institute and the National Heart, Lung and Blood Institute). A daily maximum intake of sugars is less than 10 grams per day.
Watch for signs of a weight problem and seek professional help. If you suspect you are overweight, consult with your doctor—not your dietitian.
1. Mayo Clinic. “Nutrition Facts and Nutritional Recommendations for Americans Who are Overweight and Are at Risk of Mortality.” http://www.mayoclinic.org/health/nutrition/bulletins/fibritednutrition.asp. Accessed October 31, 2011.
2. Schoenfeld D, Hirsch J, Wolk A, et al. “Reductions in weight in relation to reducing carbohydrate consumption: the Cardiovascular Health Study.” BMJ. 1995;312:865–9.
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