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)

SETTING REALISTIC WEIGHT LOSS AND FITNESS GOALS

I was just discussing this topic in a forum and thought that it would serve as a good reminder to myself and to everybody else to post it here, also. The thought of losing weight is often overwhelming, especially for those of us who have a significant amount of weight to lose. If your goal is to lose 80 pounds, for example, a weight loss goal of 3 pounds the first week followed by 2 pounds the second week might seem discouraging. You may think of all of the work and effort that you put into losing a mere 5 pounds in 2 weeks, and think to yourself " big deal, I still have 75 more pounds to lose. This is going to take forever". You may find yourself getting discouraged before you even get the first 10 pounds off. Let's try thinking of it in another way. You have 80 pounds to lose, but you start off saying to yourself "I want to lose 8 pounds the first month". You lose 3 pounds the first week, 2 pounds the second week, 2 pounds the third week, and 1.5 pounds the fourth week. This is an 8.5 pound weight loss over 4 weeks, which exceeds your goal. Instead of now saying " I have 71.5 pounds left to lose", set another realistic and attainable goal for the coming month. Keep in mind that if you are eating a healthy diet (approximately 1200-1500 calories per day) you can expect to lose 1-2 pounds each week. You can set a realistic goal of 7 pounds for this month, and you will most likely meet or exceed that goal. Keep setting small goals for yourself until you reach the ultimate goal. This will help to prevent that overwhelming feeling of "I'm never going to be able to do this" that so many of us feel. It may even be helpful to write each month's goals on an index card and put it on the refrigerator for a reminder to stay on track.

Do the same thing for your exercise and fitness goals. You cannot expect to go from being an inactive couch potato to running on the treadmill for an hour a day overnight. Look at your starting fitness level and decide what you can realistically do to increase your activity. Start slow and build up from there. Park your car further from the stores or your work. Go for a walk at lunch time and after dinner. Take the stairs whenever you can. Once you find that you have increased your activity a bit, start planning and scheduling time for exercise. Avoid being over zealous at first; many people vow to exercise for an hour every day of the week and then fall short due to other obligations. Be realistic, but aim for 30 minutes of aerobic activity such as walking briskly 4-5 times each week. As your fitness level improves, you can modify your routine and add resistance training with some light weights.

Remember, this is not a "diet". The word diet implies a program that has a set start date and a finish date. In order to lose weight and become healthier and more physically fit, you need to make these dietary and exercise changes a permanent part of your life. Above all else, remember that this is not a race. It doesn't really matter when you get to your goal weight, as long as you are making slow but steady progress. Good Luck to all!