In order to lose weight, you'll need to cut out some calories each day.  You can choose to cut out calories from diet alone or combine diet and exercise.  One pound of fat is about 3500 calories. To lose a pound of fat per week, you need to eat 3500 calories less than you take in each week.  Cutting out 500 calories daily will help you lose one to two pounds per week.  Following this plan over the course of the month will help you lose that 5 to 8 pounds. Use your food journal or a food journal app to help you get an idea of how many calories you can cut out from your diet.  Subtract 500 calories from a typical day to get a calorie level that will help you lose about one to two pounds per week. Do not go below 1200 calories daily.  This may result in nutrient deficiencies, loss of lean muscle mass and slower weight loss long-term.  If you continuously do not eat an adequate amount of calories over a month, you may notice your weight loss slows or stops. The best way to cut calories is to eat nutrient-rich, low-calorie foods combined with regular physical activity. When you're trying to lose weight and cut calories from your diet during the course of a month, you'll want to focus on eating low calorie, yet nutrient dense foods.  These foods will help you meet lower calorie levels while still consuming adequate nutrition daily.  Nutrient dense foods are those that are moderately low in calories, but very high in nutrients like protein, fiber, vitamins or minerals.  They have high amounts of nutrients for few calories. Lean protein is a great example of a nutrient dense food that will aid in weight loss.  It helps keep you satisfied longer throughout the day and when you choose leaner cuts, you'll be choosing lower calorie options. Include a 3 to 4 oz serving of lean protein at each meal and snack.  Try items like:  poultry, lean beef, eggs, low-fat dairy, tofu or legumes. In addition to protein, both fruits and vegetables are also considered to be lower calorie and nutrient dense.  They contain higher amounts of fiber which can aid in digestion and your feeling of fullness and satisfaction. Include a fruit or vegetable at each meal and snack.  Aim for 1/2 cup of fruit or one small piece, one cup of vegetables or two cups of leafy greens as a serving. Choosing 100% whole grains is considered a better and more nutritious choice compared to refined grains or white flour.  Try to make half of all your grain choices whole grain for the most nutritional benefit.  Whole grains contain higher amounts of protein, fiber and other essential nutrients.  In addition, they are less processed.  One serving of grains is about 1/2 cup or one ounce.  Include two to three servings of grains daily.  Some studies show that diets that are lower in grains and other carbohydrates result in quicker weight loss compared to low-calorie diets alone.  Try limiting your grain choices for faster weight loss. Excess snacking or grazing throughout the day may work against your weight loss and may even cause weight gain - especially if you're only giving yourself one month to lose weight.  Be mindful of your snacks and limit them to help you lose weight.  Some snacks can fit into your weight loss plan.  Choose snacks that are 150 calories or less and that are high in protein and fiber.  This combination will give you some energy, essential nutrients and keep you feeling satisfied longer. Some examples of healthy snacks include:  a low-fat cheese stick and a piece of fruit, a small Greek yogurt or a hard boiled egg. Try to snack only if you're feeling physically hungry and it is over an hour or two until your next planned meal or snack.  If you're feeling hungry and it's almost time for a planned meal, wait it out.  Try drinking some water or other calorie free beverages to take the edge off your hunger until it's time to eat. It's fine to indulge once in a while, but to lose weight, you'll need to limit unhealthy items from your day-to-day diet when you're trying to lose weight within a month's time frame.  These foods are generally higher in calories and much lower in nutrients.  Here are some common culprits to avoid:  Soda Chips and crackers Candy and desserts White pasta, rice, bread Foods high in processed sugar, cane sugar, or high fructose corn syrup Energy drinks and sugary/creamy coffees Not only can water keep you feeling full, it can help you manage your hunger and stay hydrated throughout the day.  Aim for about 64 oz or 8 glasses of water daily at a minimum.  Some people may even need up to 13 glasses of water daily to stay adequately hydrated. Carry around a water bottle. You may see that with the reminder of a full water bottle, you'll find yourself drinking much more water simply because it is there. There are ways to jazz up your water without adding lots of calories. Try adding citrus slices (lemon, lime, orange), 0-calorie drink mixes, or making decaf or herbal teas.
حساب حد السعرات الحرارية. حاول تضمين الفواكه والخضروات والبروتين في كل وجبة. اجعل 50% من اختيارات الحبوب حبوب كاملة. الحد من تناول الوجبات الخفيفة. تخلص من الأطعمة غير الصحية. اشرب المياه.