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The first goal of dieting is
to stop further weight gain. The next goal is to
establish realistic weight loss goals. While the
ideal weight is a BMI of 20-25, this is difficult to
achieve for many people. Thus success is higher when
a goal is set to lose 10% to15% of baseline weight
as opposed to 20% to 30% or higher. It is also
important to remember that any weight reduction in
an obese person would result in health benefits.
One effective way to lose weight is to eat fewer
calories. One pound is equal to 3500 calories. In
other words, you have to burn 3500 more calories
than you take-in to lose one pound. Most adults need
between 1200- 2800 calories/day-depending on body
size & activity level to meet the body's energy
needs.
If you skip that bowl of ice
cream, then you will be one-seventh of the way to
losing that pound! Losing one pound per week is a
safe & reasonable way to get off those extra
pounds. The higher the initial weight of a person,
the more quickly he/she will achieve weight loss.
This is because for every one-kilogram (2.2
pounds) of body weight, approximately 22 calories
are required to maintain that weight. So for a
woman weighing 100 kilograms (220 pounds), he or
she would require about 2200 calories a day to
maintain his or her weight while a person weighing
60 kilograms (132 pounds) would require only about
1320 calories. If both ate a calorie-restricted
diet of 1200 calories per day, the heavier person
would loose weight faster. Age also is a factor in
calorie expenditure. Metabolic rate tends to slow
as we age, so the older a person is, the harder it
is to lose weight.
There is controversy in regard to carbohydrates
and weight loss. When carbohydrates are
restricted, people often experience rapid initial
weight loss within the first two weeks. This
weight loss is due mainly to fluid loss. When
carbohydrates are added back to the diet, weight
gain often occurs, simply due to a regain of the
fluid.
General diet guidelines for achieving and
(as importantly)
maintaining a healthy weight:
A safe and effective long-term
weight reduction and maintenance diet has to
contain balanced, nutritious foods to avoid
vitamin deficiencies and other diseases of
malnutrition.
Eat more nutritious foods that have
"low energy density."
Low energy dense foods contain relatively few
calories per unit weight (fewer
calories in a large amount of food).
Examples of low energy dense foods include
vegetables, fruits, lean meat, fish, grains, and
beans. For example, you can eat a large volume of
celery or carrots without taking in many calories.
Eat less "energy
dense foods." Energy dense foods are
high in fats and simple sugars. They generally
have a high calorie value in a small amount of
food. The United States government currently
recommends that a healthy diet should have less
than 30% fat. Fat contains twice as many calories
per unit weight than protein or carbohydrates.
Examples of high-energy dense foods include red
meat, egg yolks, fried foods, high fat/sugar fast
foods, sweets, pastries, butter, and high fat
salad dressings. Also cut down on foods that
provide calories but very little nutrition, such
as alcohol, non-diet soft drinks and many packaged
high calorie snack foods.
About 55% of calories in the diet should be from
complex carbohydrates. Eat more complex
carbohydrates such as brown rice, whole-grain
bread, fruits and vegetables. Avoid simple
carbohydrates such as table sugars, sweets,
doughnuts, cakes, and muffins. Cut down on
non-diet soft drinks-these sugary soft drinks are
loaded with simple carbohydrates and calories.
Simple carbohydrates cause excessive insulin
release by the pancreas, and insulin promotes
growth of fat tissue.
Educate yourself in reading food labels,
estimating calories and serving sizes.
Consult your doctor before starting any dietary
changes. You doctor should prescribe the amount of
daily calories in your diet. |
