There is no mystery or magic to weight loss and nutrition. It basically boils down to calories consumed and calories burned.

Beware of Refined Carbohydrates

The American diet is full of too many refined carbohydrates such as pasta, bread, cereal grains, sweeteners, and pre-made foods. Examples of healthy carbohydrates are root vegetables such as sweet potatoes, brown rice, and vegetables.

The key to long lasting weight loss is keeping ourselves satisfied and not feel like you are starving. That’s why diets that provide those little pre-made meals don’t work either. They tempt you with things like you get to eat cake and lasagna. Problem is your blood sugar does not stay level.

Let’s say you eat pasta or cereal for instance. You get a rise in your sugar levels, and then it bottoms out. Once you bottom out. you find that you are super hungry again and you go for something high carb to satisfy your craving. It’s a totally vicious cycle.

Decrease Your Calories Slowly

You can just decrease your calories a little at a time. Some experts say that to achieve weight loss it is recommended to decrease your calorie intake by 500 calories daily in order to lose a pound a week.

I would suggest that you just start eating 250 less calories a day less until you get used to it. If you take too many calories out too quickly, your metabolism will slow down and you won’t lose weight. You can make dietary changes slowly.

For those of you that ask, here is an example of my diet:

Breakfast is 1 whole egg, 3 egg whites, 3 oz. 93% lean ground beef and ½ cup dry oats which makes 1 cup oatmeal. I add Stevia and cinnamon for flavor.

My mid-morning snack is 2 scoops protein powder and 4 strawberries. A lower carb alternative is to add 1 tbsp heavy whipping cream.

Lunch is 4 ounces sweet potato, 1 cup veggies and 6 ounces lean beef fish or chicken.

My mid-afternoon snack again is 2 scoops protein like snack number 1.

Dinner is 2 cups veggies and 4 ounces cooked chicken.

There are many meal options. This is an example of what works for me. Remember, that on the diet I have above, that I work out very intensely. I would suggest that you first plug your numbers in a weight loss calculator and go from there. You might find that you need less food if you are a small person and you have a lower activity level.