Step 1: Find Out How Many Calories You Eat
Women often underestimate how much they really eat, so follow these suggestions
Track, Don't Count
You don't need to become a human calculator, but you should get a baseline idea of what you're consuming every day. (A survey of more than 1,000 people found that only 13% knew how many calories they eat a day.) The best way is to record each morsel you take in, for a day or two (use our free journal at prevention.com/healthtrackers to jot down your diet). Getting a grasp on exactly what you're eating can help you find out where the bulk of your calories comes from. Then you can make simple substitutions that shave off calories without sacrificing taste or satisfaction. For example, trading a handful of pretzels for 3 cups of air-popped popcorn sprinkled with 1 tablespoon of grated Parmesan cheese saves about 115 calories and has loads more flavor while tripling your portion size.
Read Labels Right
The Nutrition Facts info on a package lists the calorie count in one serving. But don't forget to compare that with the amount you actually eat or drink; many packages contain two servings or more. For example, a 20-ounce bottle of organic lemonade contains 110 calories per serving, and 2 1/2 servings per bottle. Drink the whole thing and you racked up 275 calories; that's nearly 20% of a day's calorie needs for most women. (Learn how to gauge portion size with our 400 Calorie Fix program.)
Look for Total Calories, Not Type
Surveys show that women look at grams of fat and sugar before calories, a habit that can mislead you into eating more than you should—especially when it comes to reduced-fat or low-sugar foods. For example, three regular Chips Ahoy! cookies provide 160 calories. Four of the reduced-fat version have 200. And sugar free doesn't mean calorie free. Five tiny Hershey's sugar-free dark chocolate candies provide 190 calories and 1 cup of Edy's no-sugar-added Caramel Chocolate Swirl ice cream contains 220.
VIDEO: See how to stock your kitchen for weight loss!
Step 2: Determine How Many Calories You Need
Knowing your ideal goal prevents weight gain—and helps you lose
Use this simple equation to find your daily calorie needs
Your weight goal:
Multiply by: x 10 if you don't exercise at all
x 13 if you rarely exercise or only play the occasional weekend golf or tennis game
x 15 if you regularly exercise (swim, walk, or jog) for 30 to 60 minutes most days of the week
Total daily calories ________
Aim for this number every day to reach and maintain your weight goal.
To up your daily calorie allotment, move more. Going from being inactive to walking your dog every other day means you can multiply your weight goal by 13 rather than 10. For a 150-pound woman, that's an increase of 450 calories per day: So you could add one slice of whole wheat toast, 1 tablespoon of almond butter, 1 cup of grapes, and 1/4 cup of semisweet chocolate chips to your daily diet without gaining.
Try the workout your body craves.
Step 3: Make Smart Choices All Day
It's easier than you think. Just remember a few key tips around this sample menu. The meals total 1,600 calories, the number most moderately active women need per day to support a healthy weight. (Video: Set your table to maximize weight loss)
8 oz fat-free latte
1 lg tangerine
1 whole wheat English muffin
1 egg scrambled in 1 tsp canola oil
1 slice reduced-fat Cheddar cheese 1/4 avocado (sliced)
4 cherry tomatoes, halved
Total calories: 498
Looking for more healthy breakfast ideas?
6 oz fat-free strawberry yogurt
Garden salad with chickpeas
1 c salad greens
1/4 c shredded red cabbage
10 baby carrots
5 yellow cherry tomatoes, halved
1/2 c chickpeas (or 3 oz grilled skinless chicken breast)
2 Tbsp chopped walnuts
2 Tbsp reduced-fat Italian dressing
Total calories: 479
1 c green and red grapes
Total calories: 104
1/2 c steamed edamame
3/4 c brown rice
15 lg shrimp and
1 1/2 c broccoli stir-fried in
2 tsp peanut oil with
1 tsp low-sodium soy sauce
1 tsp minced garlic
1 tsp minced ginger
Total calories: 493
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