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You Will Need
- Foods with low energy density
- A journal
- Daily physical activity
- A copy of _The Volumetrics Eating Plan_
Understand the diet
Understand the diet. Created by a nutritionist, Volumetrics is based on the idea that you can eat more food and still lose weight. It's all about energy density.
Use the energy density rating to find the right foods
Use the energy density rating to find the foods you can eat. Low-density foods are good for you and include many fruits and vegetables, which have high water and fiber content, are low in calories, and make you feel full.
Avoid high-density foods
Avoid high-density foods such as fried foods, chips, candy, cookies, crackers, nuts, butters, and oils. These high-fat foods won’t fill you up and make it harder for your body to burn fat.
Set your weight-loss goals
Set your weight-loss goals, and then eliminate 500 to 1,000 calories per day from your diet. Depending on your weight, this will help you lose between one and two pounds per week.
Keep records of what you eat
Keep daily records of your food intake. Log your daily physical activity and record your weight at least once a week to check your progress.
Increase your physical activity
Increase your physical activity. Do at least 30 to 60 minutes of moderate intensity exercise per day.
Reward yourself with something you love, even an occasional high-density food.