1. Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates. The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans 2020-2025:Trusted Source
Food type Adults Children 2-8 Children 9-13 Adolescents 14-18
Protein 5-7 ounces (oz) 2-5.5 oz 4-6.5 oz 5-7 oz
Vegetables 2-5 cups 1-2.5 cups 1.5-3.5 cups 2.5-4 cups
Healthy oils 22-44 grams (g) 15-24 g 17-34 g 24-51 g
Grains 5-10 oz 3-6 oz 5-9 oz 6-10 oz
Protein
Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight. Diets with adequate protein may also reduceTrusted Source cravings and snacks by helping you feel full and satisfied.
The following are examples of foods that contain protein with amounts and servings from the U.S. Department of Agriculture’s Food Data CentralTrusted Source database.
Food Amount of protein/100 grams Daily serving
lean ground beef 20.8 g 3.7 ozTrusted Source
skinless chicken breast 23.2 g 3.7 oz
black beans 21.6 g 0.7 oz
lentils 9.02 g 0.7 oz
Vegetables
All vegetables can be nutrient-rich additions to your diet. Aim to eat about 2.5 cupsTrusted Source of vegetables daily.
Examples of vegetables include:
- leafy greens
- tomatoes
- bell peppers
- green beans
- squash
If you are deciding what foods you should eat, note that certain vegetables — like potatoes, sweet potatoes, and corn — are considered carbs or grains when on the plate because they’re higher in carbs and calories. Be mindful of your portion sizes when adding these vegetables to your plate.
Healthy fats
Healthy fats like olive oil, avocado, nuts, and seeds are great choices for your eating plan. Note that oils are composed of 100% healthy fats. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram. For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.
The following are examples of other foods that contain healthy fats:
Food Healthy fat content
almonds 49.9 gTrusted Source (3.8 g saturated fat)
sunflower seeds 51.5 g (4.5 g saturated fat)
green olives 15.32 g (2 g saturated fat)
avocados 14.7 g (2.1 saturated fat)
butter 81.1 g (51.4 g saturated fat)
coconut oil 99.1 g (82.5 g saturated fat)
Butter and coconut oil should be enjoyed only in moderationTrusted Source due to their high saturated fat content.
SUMMARY
Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables.
2. Move your body
The Physical Activity Guidelines for AmericansTrusted Source recommend combining cardio workouts with weight training for optimal health. Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises. Be sure to talk with a doctor before starting a new exercise plan.
SUMMARY
A combination of aerobic and weight training are good for your health. While each type of exercise is good on its own, together they are better at helping you lose weight.
3. Eat more fiber
Fiber moves slowly through the digestive tract and can help you feel fullerTrusted Source for longer to support weight loss. It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions. Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 ozTrusted Source of grains daily. Many vegetables and legumes also contain fiber.
The following are examples of foods that contain fiber with their recommended daily servings:
Food Fiber/100 g
oats 10.1 gTrusted Source
chickpeas 7.6 g
bananas 2.6 g
brussels sprouts 3.8 g
beets 2.8 g
apples 2.4 g
quinoa 2.8 g
SUMMARY
Increasing your intake of fiber-rich foods could promote weight loss and support overall health.
4. Eat mindfully
Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:
- eating more slowly
- learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
- cooking colorful foods with a variety of textures to prolong and enjoy your meals
- The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.
Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can resultTrusted Source in you eating less. Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals. Learn more about mindful eating and weight loss.
SUMMARY
Practicing mindful eating can help you feel more full and avoid overeating.
5. Stay hydrated
Drinking plenty of water can help promote weight loss by reducingTrusted Source your food intake, especially if you drink water before a meal. It might also work by increasingTrusted Source fat burning, which can help enhance long-term weight loss. Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contributeTrusted Source to weight gain. Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.
