How can I cut down on calories to lose weight safely?

Judy Caplan
Nutrition & Dietetics
Start with the obvious empty calories like sodas, refined sweets, fried foods, and alcohol. These foods are calorie dense and nutrient light. Eat 2 slices of bread instead of one bagel. Eat filling foods that are loaded with water and fiber like fresh fruits and vegetables. Know the difference between hunger and thirst. People often eat when they are thirsty and consume unnecessary calories. Snack on fresh produce and a small handful of seeds instead of processed, refined, fried snacks that are loaded with sodium and salt. Start with the obvious and go from there.

You first must determine how many calories you need a day to maintain your current weight. Once you have established this number you then need to simply reduce your intake by about 500 calories under your maintenance number per day. This will cause a weight loss of about 1lb. per week. The key is finding your maintenance number and then setting your new limit to 500 calories less than this and tracking your calories to make sure this is all that you eat.

Continue Learning about Dieting For Weight Loss

Dieting For Weight Loss

Dieting For Weight Loss

Losing weight quickly is OK as long as you do it safely, not through a crash diet. You can lose three or more pounds a week by burning more calories than you eat. If you burn an extra 500 calories per day through eating less and i...

ncreasing your physical activity, you can lose about one to two pounds of fat per week. Dietitians recommend a daily minimum of 1,200 calories per day (a 200-pound person might need 1,400 calories). Anything less makes you lose muscle as well as fat, which slows your metabolism. Instead, minimize your intake of starches, added sugars like high fructose corn syrup and animal fat from dairy and meats. Focus on eating fruits and vegetables, soy products, egg whites, skinless poultry breasts, shellfish and fish, nonfat dairy foods and meat that is 95 percent lean. Drink lots of water, don't skip meals, and eat only from a plate while seated at a table.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.