Planning for Weight Loss

Everyone is unique, and everyone’s body has different nutritional needs. Whether you are planning your diet for weight loss or just for optimal health, there are many dietary factors that you need to consider and customize according your body’s needs.

Calories
The first aspect of a healthy diet is the most basic. Whether you are looking to lose or maintain weight, you need to be sure you caloric intake is appropriate for your body. The FDA recommends an average intake of 2,000 calories per day. If you are trying to lose weight, however, you may want to reduce your caloric intake to 1,000-1,500 per day. These numbers are just guidelines, however.

To calculate how many calories you need to cut in order to lose weight, spend a few days tracking the number of calories you typically take in. Write everything down -- don’t “forget” snacks, even a handful of pretzels. Once you have a sense for your typical daily intake, subtract 500. That number is the approximate amount of calories you should consume per day in order to lose 1 pound per week, a healthy rate of weight loss. If you have a lot of weight to lose, you may want to subtract 1,000 instead, and take in that number of calories for only the first 4 weeks of your diet. Once you have begun to lose weight, you can return to cutting just 500 calories if it feels right for you.

A Balanced Diet
There are many building blocks in the pyramid of good nutrition. Even while cutting calories, you need to be sure that you are getting all of what you need.

The FDA recommends that you eat a diet balanced with protein (50-60 grams per day), carbohydrates (100 grams per day, unless you are on a low-carb diet), and fiber (30 grams per day). A small amount of fat is also necessary for your body to process vitamins and minerals. Try to keep it under 50 grams however, and remember that not more than 5-10 grams should come from saturated fat.

Although they don’t directly affect weight loss, vitamins and minerals play a huge part in your health. The FDA makes recommendations as to the amounts the average person needs for each of these, such as vitamins (usually named with a letter, i.e.: Vitamin A) and minerals such as iron and magnesium. Unless you are certain you are getting enough of every kind, take a multi-vitamin, which will provide your body with the resources to keep your organs functioning healthily.

Exercise
Not only will it help you to lose weight, exercise will improve every aspect of your life. Get into the habit of being active now -- you will be thankful for it for the rest of your life. You don’t need to run 5 miles to say you exercise. Start off by walking outside for 15 minutes per day. If you can commit to that, you will begin to see results within two weeks, and that will keep you going. Gradually increase your exercise as you are able. Some days you may not want to, but remind yourself that the rewards are huge. Also remember that household chores such as sweeping and dusting count as physical activity too. Be active in anyway you can.

-- Bailey Stoller

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.