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- 1). Determine the amount of calories you wish to eat each day. For many women and men, the amount of calories consumed per day is lowered from around 2,000 calories to 1,500 calories. This drop in 500 calories per day will once again allow a person to lose one pound per week.
- 2). Read the labels on foods before consuming them. The calories are usually listed per serving, so work out how many servings of a food or liquid you can consume that will allow you to not exceed your daily caloric intake.
- 3). Replace foods that you love that contain high amounts of calories with healthier alternatives. For instance, a bowl of ice cream can be replaced with yogurt or low calorie sherbet. Instead of grabbing a bag of potato chips, grab a handful of carrot sticks or low calorie crackers.
- 4). Identify daily indulgences that you could completely cut out of your daily routine each day. This could be anything from a high calorie cup of ice coffee in the morning to the can of soda you consume with dinner each night.
- 5). Reduce the portion size of your favorite foods. If you enjoy pizza, eat one slice instead of two. A large cut of fatty meat, such as steak, can be cut in half and shared with a friend or family member.
- 6). Start a food diary. Write down every single thing you eat or drink throughout the day, no matter if it is a large meal or a sample you consume at the grocery store. This will give you an accurate picture of how many calories you consume each day so do not lie in the diary because the only person you would be lying to is yourself.
- 7). Avoid skipping meals. This will only make you hungrier and could send you running for the nearest convenience store to pick up a bag of chips or a package of donuts.
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