Diets, programs, exercise equipment, many of us have tried multiple techniques to loss weight. Achieving and maintaining weight should not just be about a ‘diet’, but an ongoing lifestyle change that will contribute to good health from here on out. Balancing calories in and calories out is what counts. Calories in include any thing we eat or drink that contain calories or energy. Our calories out is what occurs with body functions and physical activity. If you are maintaining your weight then your caloric balance status is ‘in balance’. You are eating roughly the same number of calories that your body is using. Your weight will remain stable. If you are gaining weight then your calorie balance is ’in excess’ and you are eating more calories than your body is using. Your body will store these extra calories as fat and you will gain weight. If you are losing weight than your calorie balance is in ‘calorie deficit’. You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing. Weight loss should not be a quick fix. Evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. As discussed earlier, to lose weight, you must expend more calories than you consume. Since one pound equals 3,500 calories, you would need to reduce your caloric intake by 500 calories per day to lose 1 pound per week. The weight loss equation is simple: eat less, exercise more or do both to lose weight. Don’t do overkill! Eliminate just 250-500 calories from your diet per day. Expend an extra 300 calories a day. Or even better – do both! The United States Department of Agriculture (USDA) provides steps to a healthy living through the Food Guide Pyramid. The pyramid is comprised of 5 food groups that provide a balanced diet. Visit www.mypryamid.gov to view the Food Guide Pyramid and to create an individualized meal plan for your sex, height, weight and age. Start your lifestyle change by keeping a food diary. Studies show that keeping a food diary increases your chances of losing weight. You may think twice about grabbing a cookie or brownie out of boredom because then you would have to record it! In your food diary make sure to also include with whom you were eating and what your feelings are at the time. Remember calories in and calories out is what matters. Don’t start a ‘diet’ start a lifestyle change. This is something to stick to for the rest of your life. Start slow by keeping a food diary and then try to decrease 250-500 calories per day while adding exercise of at 30 minutes per day. You are in charge of our life. You can do it! Written by: Natalie Snyder MA, RD, LDN - Health Expert |