More Tools to Help You Lose Weight:
EatingWell's 500-Calorie Dinners
EatingWell Menu Planner
EatingWell Diet Challenge
EatingWell's 500-Calorie Dinner Challenge
The EatingWell Diet
Weight-Loss Diet Meal Plan
What Does a 1,500-Calorie Diet Look Like?
Recipes to Help You Lose Weight:
Healthy Diet Recipes, Menus and Tips
Healthy Low-Calorie Recipes and Menus
Healthy Low-Calorie Dessert Recipes
Healthy Low-Calorie Chicken Recipes
Lunches for 400 Calories or Less
Breakfasts for 350 Calories or Less
Snacks for 250 Calories or Less
500-Calorie Dinners: 30-Minute Dinners
500-Calorie Dinners: Chicken
500-Calorie Dinners: Fish
500-Calorie Dinners: Vegetarian
500-Calorie Dinners: Beef
500-Calorie Dinners: Seafood
Getting to know where you are is essential in figuring out where you want to be. The EatingWell Diet is full of tools to help you on the way.
Keep a food diary: a place to record all the foods you eat, how much you eat, and when you eat, as well as a tally of the calories each item contributes. In The EatingWell Food Diary (click to download pdf) there is also space to jot down thoughts and feelings that contribute to your eating habits.
Why keep a diary? Being more self-aware helps tip you off to behaviors and calories that contribute to weight gain, and helps you break bad habits. By writing something down you become accountable for it, and that can be incredibly motivating. In fact, food diaries are so important, we consider them essential. Get started on yours, and you’ll see why in just a day or two.
What is your weight now, and how far is it from where you’d like to be? Most experts determine healthy weight ranges with a calculation that takes both weight and height into account to give you a single number called a Body Mass Index (BMI) value. Knowing your waist size is also helpful, since studies show that people who have more fat around their abdomens have greater risks of heart disease and diabetes. If your waist size is over 40 inches (men) or 35 inches (women), your risks of developing health problems are increased, and losing some weight might help bring your numbers into a healthier range.
Calorie Counter Tools
1. EatingWell's Interactive Menu Planner provides calories for your favorite recipes and common foods. Drag and drop your choices into your weekly menu and the planner tallies calories for you.
2. The Calorie King Calorie, Fat & Carbohydrate Counter (Allan Borushek & Assoc. Inc./Family Health, 2007) is pocket-size and packed with listings.
3. The USDA's free database includes complete nutritional breakdowns for 7,412 commonly consumed foods.