How to Eat Healthy & Lose Weight the Right Way

Many people desire to have a lean, healthy body but the majority of the population never seem to drop the inches and achieve a healthy body-mass index. The primary reason for the inability for you to lose weight is due to your dietary habits. You will never be able to outwork what you eat if you cannot control your food consumption. Many tend to feel overwhelmed by the nutrition information out there and what diets work and do not. Fortunately, you can change your eating patterns and lose weight the right way by educating yourself on appropriate nutrition.

Things You'll Need

• food diary

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Instructions

• 1

  Change your eating patterns and habits. Get rid of butter, whole milk, carbonated drinks, fatty and high-cholesterol foods, white and refined bread, white rice, concentrated sugars, high-glycemic food, processed products and all fried and fast food from your kitchen. Eat three meals and three snacks spread throughout the day.

• 2

  Concentrate on nutrient-dense, fiber-rich fruits, vegetables, whole grains, beans and legumes, lean protein, almonds and other nuts, low-fat dairy products, good fats and healthy oils. Food products such as oatmeal, eggs, peanut butter, olive oil and protein powder are power-house foods that can provide beneficial nutrients to your diet.

• 3

  Focus on balancing your macro-nutrient ratios at 40 percent carbohydrates, 30 percent fat and 30 percent protein. These ratios will provide an optimum balance of energy for your body to keep running at 100 percent efficiency.

• 4

  Decrease your daily calorie consumption by 500 calories. It takes 3,500 kilocalories to lose one pound. A kilocalorie is 1 food calorie or the equivalent of 1000 energy calories needed to raise the temperature of 1 kilogram of water by 1 degree Celsius. Five hundred kilocalories spread throughout seven days is equal to a loss of one pound. You can achieve a 500 kilocalorie deficit by not eating a second serving in a meal or not drinking two or three cups of coffee with cream and sugar.