HOW MANY CALORIES DO YOU NEED EACH DAY? PART 1

This is one of the most common questions asked by those who are trying to lose weight. Although it is tempting to try to cut down to a very low calorie diet, it has been proven that this will not help you to lose weight any faster than if you follow the recommendations below. A very low calorie diet will actually cause your body's metabolism to slow down further, resulting in an even slower weight loss. Although we all would love to wake up next week at our goal weight, the reality is that you should aim for a loss of 1/2 pound to 2 pounds per week; this is the rate that is safest for your health.

Stick to a few simple strategies instead of becoming too bogged down with rules and restrictions of any particular diet:

1. Identify how many calories you need to lose weight safely at your current weight; you will need to adjust this as you lose weight, as you will need fewer calories when you weigh less. Set a daily calorie goad and stick to it.
2. Keep a food diary of all the food and beverages that you consume. This means all- "tastes" and "nibbles" have calories and should be counted. This will help you to track your progress and to spot problem areas. The food diary doesn't need to be elaborate; you can write it in a plain notebook if you want. It is not being graded; it is for your use as you develop new behavioral skills that will allow you to reach your goals. If you want a more elaborate diary, you can print one out from an online site. Don't treat the food diary as a "job", or else it will become one. The diary is meant to be a useful tool for you, not a tedious chore.
   
3. Learn how to read and interpret nutrition labels on the foods that you buy and eat. Become familiar with the nutrient component of common foods as well as the recommended portion sizes.
   
4. Reduce fat intake to <>
5. Consume an adequate amount of lean protein each day. This will help to conserve lean body mass. A good rule of thumb is to eat a 3-4 oz. serving of protein with every meal; protein sources include lean cuts of meat, poultry, fish, low-fat dairy foods, legumes, and nuts. Vegetarians will need to plan their diets carefully so that they are getting enough protein.
6. Drink plenty of water (10-12 glasses per day).
7. Fill up on fruits and vegetables.
8. Incorporate exercise into your weight loss plans. Increase physical activity slowly. If you have been very sedentary, simply walking from a further parking spot or taking a few extra flights of stairs is a good start.

Utilize a support system, whether it consists of friends, family, or even an online forum. You will find that people who care about and for you want you to be successful almost as much as you do!

MORE IN THE NEXT PART OF THIS POST (PART 2)