Eat Less To Lose Weight

This is an excerpt of my Free Weight Loss Plan, the Don’t Go Broke Weight Loss Plan.

In order to lose weight and keep it off, you should adopt a nutrition plan that has a lower daily calorie count than the plan you are currently on.  I am sure you knew that. What most people do not know is how to limit their calories effectively.  So how do you keep from eating too many calories?

1. Pay attention to what you eat

• Most of you do not pay attention to what they eat.  You just eat.  Before you eat anything, think.  Are these calories worth it?  Some foods have lots of calories but lack flavor.  We just eat them because they are there.  Are the bread and butter you get before your meals at restaurants, worth the calories?

• Sometimes we eat multiple servings of a food when one serving is just as satisfying.  Honestly, do you feel any better after eating two donuts than you do after eating one?  Money, time, and calories are all assets most of us cannot afford to waste.  Think before you eat because every calorie counts.

2. Pay attention to what you drink

• What you drink is just as important as what you eat.  Juices and soft drinks have empty calories.  They do not have many nutrients and they are not very filling.  There are many low and no calorie options that are very satisfying.  The fewer calories you drink, the more you can eat.  Think before you drink.

3. Put less food on your plate

• If you have a large amount of food in front of you, then you will eat a large amount of food.  Do not fill every inch of your plate with food.  Use small plates and tall, thin glasses so your meals and drinks appear larger than they are.

4. Do not finish your food

• You do not have to finish all of the food or drink you have in front of you.  Stop when you are satisfied.

5. Use a food journal

• You probably have no idea how many calories you eat daily.  I suggest that for one month you log everything you eat and drink in a food journal.  Use measuring utensils and a food scale to accurately measure your servings.  You can get calorie per serving numbers from nutritional labels or websites such as www.calorieking.com.

• If you log everything you put in your mouth, you will be surprised at how many calories you are actually consuming.  It is easier to decrease your calorie intake once you realize exactly how many calories you are eating daily.

6. Eat slowly

• Stop eating so quickly.  Eating slowly gives your body a chance to realize that you are actually satisfied.  When you are satisfied, stop eating.  Eating slowly also allows you to enjoy your food, so you will be satisfied for a longer period.  Slow down, it is not a race.

7. Focus on your food while you eat

• Focusing on what you are eating allows you to enjoy what you are eating.  If you enjoy each meal, you will eat less throughout the day.  Eat at the dinning room table, not in front of the television.  Do not watch television, work, or read while you are eating.  Enjoy each and every bite.

8. No unplanned snacking

• Throughout the day, you snack on foods and you do not even realize it.  You grab some candy out of your co-workers candy jar.  You finish your children’s food.  You eat some food samples at the supermarket.  You “taste” the food as you cook it.  Make a commitment to only eat when you plan to eat.  You will be amazed at how many calories you will save.

9. Eat foods with low energy density

• Foods with a low energy density will fill you up without adding many calories.  These foods usually contain a large amount of water or fiber.  Examples of low energy density foods are salads, broth-based soups, vegetables, fruits, beans, and whole grains.  Eat more of these foods.

10.Limit your alcohol consumption

• Alcohol has a large amount of empty calories.  The less alcohol you drink, the more food you get to eat.  Alcohol also decreases your inhibitions and causes you to eat more.  The potential harm caused by alcohol consumption far outweighs any potential benefits.

Photo by bjoern.

Weight loss can be enhanced and better maintained with strength training. For more information on my favorite strength training tool, read my review of the Bowflex SelectTech Dumbbells.

Related posts:

1. The Best Weight Loss Diet
2. Weight Loss Strategies – Burn More Calories
3. Strategies for Overweight Children – Stop Drinking Calories
4. Use Less Oil To Lose More Weight
5. Thoughtful Eating: Think Before, During, and After
6. Don’t Go Broke Diet Recipes

Tagged as: Don't Go Broke Diet, Don't Go Broke Weight Loss Plan