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You could lose weight by eating a healthy diet even without exercising. According to the MayoClinic.com, if you could only choose between diet or exercise, diet would be the more effective option, even though exercise helps control body weight. To lose weight through dieting, you need to eat fewer calories than you burn. For every 3,500 calories you cut from your diet, you'll lose one pound. But, cutting too many calories can be unhealthy and hinder weight loss. Because of the health risks from weight loss, always check with your doctor before starting a diet.
Start a food journal to calculate the number of calories you eat each day. This will keep you honest about how much you're eating, as many people underestimate how much food they consume, according to Cornell University. Further, a food journal can help you identify food items you can cut, track your mood when eating, and ensure that you're eating enough to stay healthy. Women should not reduce their calories below 1,200 a day. For men, the minimum calories is 1,800 a day.
Eliminate or reduce junk and processed foods for fast calorie cutting. These foods usually have additives, such as sugar and fat, that contribute to weight gain and have low nutritional value,
Eat fresh and whole foods as much as possible. The ideal diet for cutting calories and maintaining health includes lean proteins such as fish and chicken, whole grains found in whole wheat bread or pasta, and fresh fruits and vegetables.
Drink water. Water is healthy and helps you feel full. Flavor water with a squeeze of a citrus fruit, if you don't like plain water. Black tea and coffee are acceptable as well. Avoid beverages with sugar and calories.
Engage in a more active lifestyle by modifying the way you do every day activities. While you don't need to head to a gym, the reality is that the more calories you burn, the faster you can lose weight. Take the stairs instead of the elevator and park farther away from your destination to fit in a walk. Other activities that can help burn calories include playing outside with the kids, standing when you talk on the phone, and gardening.
- Don't eat when you're bored or depressed.