Final answer:
To control calorie intake, following a healthy eating pattern with diverse nutrient-dense foods, managing portion sizes, maintaining consistent meal patterns, and engaging in regular physical activity are recommended strategies. A low-calorie, low-fat diet paired with exercise is most effective for weight management.
Step-by-step explanation:
To control calorie intake and manage weight, it is important to follow a healthy eating pattern that includes a variety of nutrient-dense foods. Consume a diverse range of vegetables, whole fruits, whole grains, low-fat dairy products, and a variety of proteins, including seafood, lean meats, legumes, and nuts. Limit intake of saturated fats, added sugars, and sodium. Evidence suggests maintaining a balance between calories consumed and calories expended through physical activity.
To monitor food portions, guidelines like MyPlate recommend enjoying food but eating less and avoiding oversized portions. Consistent meal patterns, such as eating breakfast every day and not skipping meals, help to maintain metabolism. Additionally, engaging in regular physical activity, about 30 minutes most days, assists in balancing out calorie intake. Choosing exercises that are enjoyable increases the likelihood of staying active. The combination of dietary changes and increased physical activity is proven to be the most effective method for weight management.
A low-calorie, low-fat diet paired with high levels of activity is commonly reported among those who have successfully lost weight. By eating nutrient-dense foods, individuals can allow themselves a small discretionary calorie allowance, which adjusts according to their activity level and age.