The only surefire way to lose weight is to eat less than you burn over the course of a day. For example, if you are following a 1,800 calorie plan, and you want to have a brownie that is 300 calories, then you would only have 1,500 calories left for the day.Įat fewer calories than you burn. If you do want to have something that is a little higher in calories, then make sure that you work it into your overall calorie goal for the day. Work indulgence foods into your calorie plan.Promise yourself that if you can follow this for six weeks and exercise (if that is one of your goals), you will treat yourself to a pedicure or a massage. Fresh vegetables with guacamole, unsalted almonds, or fruit make for great weight-loss snacks. Cut down on the snacking, or try to make them healthy snacks.Instead, plan on eating home-cooked meals six days a week. If you like to eat out a lot, don't try to totally eliminate eating out. Buy the right healthy ingredients to eat the way you want to eat, and plan it out by the calorie. Decide what you're going to eat this week before you're standing at the fridge and trying to figure it out on the fly. X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables. Eat only naturally-occurring carbohydrates instead of processed carbohydrates.

Put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice. You might need to add additional leavening ingredients, like baking powder or yeast.

Substitute whole wheat flour or oat flour into pancakes or baked goods.

This gives you energy quickly but then comes with a crash.

Simple carbs are things like white bread, processed flour, and white sugar.

Combined with the right combination of proteins and vegetables, whole grains are perfect all-around nutrition. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. This article has been viewed 4,812,865 times.Įat more whole grains and cut simple carbs. This article has 24 testimonials from our readers, earning it our reader-approved status. WikiHow marks an article as reader-approved once it receives enough positive feedback. There are 12 references cited in this article, which can be found at the bottom of the page. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008.

Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. This article was co-authored by Pouya Shafipour, MD, MS.

Way to lose weight at home