Your diet plays a considerable role in how much weight you lose. Having three balanced and healthy meals every day can help you shed weight and burn excess fat. Whole foods that are high in vitamins and minerals, complex carbohydrates, and moderate amounts of fat can promote your well being and help you lose weight.
Subtracting 500 – 1,000 calories per day from your current intake is a good rule of thumb to follow when cutting calories. Remember that you shouldn’t go below 1,200 calories a day or you may not see any results (because your body thinks you are starving and is conserving energy and fat) and you will also be miserable because you’re not getting enough to eat. If you want to know an exact number, the National Institutes of Health has devised a new tool that can help you specifically pinpoint how many calories you need every day in order to lose weight. There are many different sites at which you can access this calculator including and . Incorporate different foods from the five food groups into your daily meals and snacks. The five food groups are: fruits, vegetables, grains, proteins, and dairy. Make sure to vary your choices so that you get a range of nutrients to promote your health and weight loss. Healthy foods often also have a lot of fiber, which can help keep you full throughout the day. Eat whole fruits and vegetables such as raspberries, blueberries, broccoli and carrots. Get your whole grains from foods like whole wheat pasta or bread, oatmeal, brown rice or cereal. For protein, eat lean cuts of meat like pork or poultry as well as cooked beans, eggs, or peanut butter. Your dairy will come from sources like cheese, yogurt, cow and nut milks, and even ice cream.