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)

WEIGHT LOSS "101"

Americans alone spend approximately $40 billion on weight loss products and fad diets each year, yet none of these products seem to deliver the "magic" that they promise. The truth of the matter is this: unfortunately, there is no "magic bullet" for weight loss. If one existed, do you really think that any of us would be overweight? Let's face it, we would all be slim and fit if it were that easy.

As a healthcare provider, I can't even count the number of times that a patient has come in asking me for "a pill or a diet to make me lose weight". My answer is this: There is nothing that any healthcare provider can suggest or prescribe that will make you lose weight. Despite all of the fad diets and diet products that are out there (and there are plenty to choose from), nothing will make you lose weight.

You are the only one who can make weight loss happen. What it comes down to is simple; your weight is determined solely by the balance of the calories that you consume in food and fluids and the calories that you burn through activity and exercise. Your body requires a minimal amount of fuel, or calories, on a consistent basis in order to maintain life; calories consumed above and beyond this will either maintain your weight or result in weight gain, depending on your activity level.

We all want to believe in the claims made by the fad diet experts out there. Who amongst us has not tried the famous "Cabbage Soup Diet"? But in the end, it boils down to the fact that if you don't eat enough calories to maintain your weight, you will lose weight. If you eat a mere 750 calories/day on the Cabbage Soup Diet (or any fad diet, for that matter), you will lose weight. But you will also lose weight if all you consume is 750 calories/day worth of cookies. Science has proven that there are no magic foods or combinations of foods that accelerate the burning of fat.

Certain diet plans seem to work better for certain people; we've all tried the low-fat/high carbohydrate diets, and then the low carbohydrate/higher fat diets. Again, science has proven that weight is determined by the amount of calories taken in versus the amount of calories expended, regardless of where those calories come from. If your body requires 1500 calories/day in order to maintain your current weight, you can eat those calories in the form of protein, carbohydrates, or fats; you will maintain your weight if you do not exceed 1500 calories/day. Where the combination of foods does matter is when considering your health and the risks that obesity and certain diets have in the development of serious health conditions, such as diabetes and heart disease. A large percentage of medical and nutrition professionals will now encourage a diet that includes lean protein and complex carbohydrates, such as whole-grain breads and pastas, vegetables, and certain fruits. The simple carbohydrates such as white bread and flour, sugar, pasta, potatoes should be avoided, as they turn to sugar rapidly and may contribute to insulin resistance and weight gain.

The key is to find the right balance of healthy foods that you can and will eat consistently in order to promote health and weight loss. We're back to you... You have to change your behavior and lifestyle in order to lose weight and maintain a healthy weight. This is why the fads and "miracles" have so much appeal. As humans, we are always looking for an easy and painless way to solve our problems. The truth of the matter is that this battle can only be won through hard work and change on your part.

There is a place for diet aids, of course. Many people want or need a crutch or a little extra help when they are beginning to follow a healthy diet and exercise program. But how do you pick out a product that is safe to take and effective? How do you determine if the advertising is truth or hype? I am unable to take most over-the-counter weight loss aids due to side effects and high blood pressure, but have always been interested in herbal or natural products. Recently, Hoodia Gordonii has caught my attention. I have been reading a lot about the product, but it's not as simple as going out and purchasing it. There seems to be a lot of difference in the quality and quantity of the active ingredient. I have done a lot of research, and have ordered and received my first supply of the product, based on my research. I will begin taking it tomorrow, and will journal the experience, along with some of my research regarding what the product is, how it works, and how to purchase it. I will not mention the specific name of the company or product unless or until I feel that it is not hype. This supplement is not cheap, and I certainly don't want to be an advertisement for something unless I believe in it.