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Small, sustainable dietary changes can lead to significant weight loss over time.
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5 people who lost weight tell us how they changed their diets.
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The main focus is on portion control, calorie counting, and eating whole foods.
It’s rare to lose fat without changing your eating habits. calorie deficit (expending less energy than you expend) is the only way to lose weight.
However, it is not necessary strict diet or to cut out all your favorite foods.
For many people, small adjustments such as focusing on: protein Eating small portions makes a big difference.
Five people who each lost between 50 and 200 pounds told Business Insider how their eating habits had changed.
Fast food has decreased
Clark ValerieAn assistant manager at a New York pharmacy chain, he lost 140 pounds by eating less fast food and reducing portion sizes.
Before he lost weight, a typical meal was two Big Macs, 20 chicken nuggets, two large fries, a soda from McDonald’s, or eight tacos from a Mexican restaurant. “This amount could feed four people,” he says.
To lose weight, Valerie ate whole-wheat English muffins with scrambled eggs and small sausages, or grilled chicken with salad and vegetables.
low calorie swap
Maria KirkelandA teacher from Norway lost 159 pounds in two years. count calories and made some small changes to her diet. For example, she replaced salami and cheese on bread with cottage cheese and low-sugar jam, and started making her own salads with less dressing than in her work cafeteria.
Kirkland started eating red meat for dinner and opting for boiled or baked potatoes over fries. “Potatoes aren’t very high in calories, they’re filling, filling, and nutritious. I love potatoes. I eat them for almost every dinner,” Kirkeland said.
easy whole food meals
Leah MancusoThe Scottsdale, Arizona-based photographer hates cooking, but she still changed her diet to lose 200 pounds. Before losing weight, Mancuso mostly ate drive-thru meals and frozen meals, but she developed a new one. staple food Things like cottage cheese bowls or chicken and potatoes.
“I try to eat mostly processed foods, at least minimally, but I don’t like cooking so I try to make them very easy,” Mancuso told Business Insider.
Hearty lunch, light dinner
Betsy GrunchA neurosurgeon in suburban Atlanta, she lost 50 pounds after ditching fad diets and teaching herself about nutrition. Before losing weight, she regularly ate fast food like pizza and Chick-fil-A and drank energy-rich drinks like soda and Frappuccino.
Now she is intermittently fasting By skipping breakfast, she eats a hearty lunch high in protein and a light dinner. Grunch focuses on whole foods and protein and less carbohydrates, she said.
meal preparation
benji xavierThe content creator from New Jersey lost 100 pounds by making his favorite meals healthier. Xavier ate a lot of fast food. convenience. To lose weight, he meal prepped on Sundays and prepared healthy dishes during the week.
Xavier focused on large capacityhigh protein meal Turkey and eggplant lasagna, stuffed chicken and peppers with fajitas, and more.
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