Dieting For Weight Loss
Losing weight quickly is OK as long as you do it safely, not through a crash diet. You can lose three or more pounds a week by burning more calories than you eat. If you burn an extra 500 calories per day through eating less and increasing your physical activity, you can lose about one to two pounds of fat per week. Dieticians recommend a daily minimum of 1,200 calories per day (a 200-pound person might need 1,400 calories). Anything less makes you lose muscle as well as fat, which slows your metabolism. Instead, minimize your intake of starches, added sugars like high fructose corn syrup and animal fat from dairy and meats. Focus on eating fruits and vegetables, soy products, egg whites, skinless poultry breasts, shellfish and fish, nonfat dairy foods and meat that is 95 percent lean. Drink lots of water, don't skip meals, and eat only from a plate while seated at a table.
Recently Answered
- Q Who can benefit from a prepared meal delivery service for weight loss?
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See if you find yourself on our top 10 list of people who might benefit from a meal delivery service.: People with low self-control. If you've failed at other weight-loss plans because it's too easy to take a second helping or sneak a scoop (or... Full Answer
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- Q How should I set up a support team to help me stick to my diet?
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Dr. John Norcross, PsychologyPractically every successful self-changer and every behavioral researcher will render the same advice: buddy up. We work better by working together. Here are tips for assembling your support team for battling the bulge: Who’s got your back?... Full Answer
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- Q How can I reward myself so I stay on my diet?
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Dr. John Norcross, PsychologyA reward -- or reinforcement, as we psychologists call it -- consists of any consequence that increases the frequency and strength of your goal. It must be contingent on the behavior; if it’s not, then it rapidly devolves into a superstition. Here... Full Answer
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- Q Will drinking diet soda help me lose weight?
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Rose Reisman, Nutrition & DieteticsHave you ever noticed that many overweight people drink more diet beverages? If you are trying to lose weight, try to minimize all diet drinks! Drinking two or more a day can actually increase your waistline by as much as 70%, according to a... Full Answer
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- Q How does skipping meals and eating out affect weight?
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Dr. Dawn Marcus, NeurologyResearchers at the University of Massachusetts Medical School evaluated eating patterns in almost 500 adults. They found that people skipping breakfast were four and a half times more likely to be obese than those who regularly ate breakfast. It... Full Answer
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- Q How can I cut down on calories to lose weight safely?
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Troy Taylor, FitnessYou first must determine how many calories you need a day to maintain your current weight. Once you have established this number you then need to simply reduce your intake by about 500 calories under your maintenance number per day. This will cause a... Full Answer
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- Q How can eating nuts promote weight loss?
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Dr. Mehmet Oz, CardiologyEating nuts does not create the calorie intake that you might expect, because 5 to 15 percent of the calories are not absorbed by the intestinal system. That's because the presence of the skin and how well we chew influences digestion. An added bonus:... Full Answer
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- Q Can eating foods low on the glycemic index help with weight loss?
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The glycemic index (GI) is a numerical system that ranks carbohydrates on a scale of 0 to 100, according to their effect on blood glucose (sugar) levels. In Harvard studies, scientists measured the amount of sugar that different foods put into the... Full Answer
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- Q Should I avoid carbohydrates when trying to lose weight?
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Avoiding carbs or eating them in deficient amounts increases ghrelin (hunger hormone), which in turn increases hunger and appetite, so just imagine what all these low-carb and carb-free diets are doing to your hunger and "willpower." It's not just that... Full Answer
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- Q How can I eat less at restaurants?
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Restaurants tend to provide large servings. To avoid eating too many calories, sodium, fat, or cholesterol in one meal, consider the following tactics: Drink water (unless you’re on a fluid-restricted diet). Sipping water throughout the meal... Full Answer
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