10 ways to lose weight healthfully

Jaclyn Maurer, PhD, RD, LD, Nutrition Consultant

1. Lose weight at a gradual pace or a loss of 1/2 - 1 pound a week.
   This pace allows for fat weight loss without irritability, fatigue, and weakness.
   
2. Create a 250 - 500 daily calorie deficit for effective long-term weight loss.
   Decrease daily calorie intake by 250 - 500 calories and increase exercise by 250 - 500 calories a day.
   
3. Choose a variety of foods.
   Choose lower calorie foods like low fat or skim milk instead of whole milk, choose a skinless chicken breast over prime rib, and choose pretzels over chips.
   
4. Don't skip meals.
   Eat small meals and snacks at regular intervals throughout the day to keep energy levels high and your metabolism from slowing down. Don't wait until you're "starved" to eat. This leads to overeating, making losing weight more difficult.
   
5. Don't cut calories too low.
   Cutting calories too low can slow metabolism and make it difficult to consume the necessary nutrients essential for performance and health.
   
6. Eat smaller food portions.
   Eat portions only the size of your fist.
   
7. Eat slowly.
   Eating slowly helps prevent overeating by allowing time for your brain to acknowledge it is full.
   
8. Drink plenty of water to prevent dehydration.
   
9. Be aware of the calories from all the food and drinks you swallow.
   Nibbling on food throughout the day, even if it is just a bite here or there, can contribute substantially to your total calorie intake. Limit high calorie drinks like soda, alcohol and coffee drinks.
   
10. Don't cut down too much on fat.
    Although a diet high in fat can lead to excess calorie intake and weight gain, a certain amount of fat is necessary to maintain good health and performance. Choose healthier fats like oils and nuts.