Dieting For Weight Loss

Dieting For Weight Loss

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. Dietitians 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.

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  • 7 Answers

    1. Don't go to the event with food on your mind: keep to your daily routine and make sure you eat 30 minutes prior to attending event.

    2. Find the healthy options: most parties/events will have a fruit and veggie tray. Be sure to locate and use as your go to throughout the party.

    3. Portion Control: If this is a sit down dinner, try to specify how you want your meal prepared, if that is not an option, eat 1/2 of the meal in front of you.

    4. Liquid Consumption: Keep alcohol to a minimum. Have a full glass of water between each beverage. Overindulgence in #4 will render #1-3 useless!

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  • 2 Answers
    A Nutrition & Dietetics, answered on behalf of

    It's critical for business travelers who regularly eat at restaurants to make healthy choices.  Eating out is a part of everyday life for them versus the occasional splurge that some of us take when dining out.  Those meals add up fast! 

    If you’re on the road every week, try these strategies to manage your weight and keep a healthy heart.

    • Choose sit down restaurants with healthy menu options as often as possible.
    • Avoid buffets and fast food restaurants which may not have as many healthy options.
    • Review menus online and have healthy entrees in mind before you get there.
    • Be the team leader and suggest restaurants that have healthy options.
    • Most restaurants are happy to create meals to suite your needs. 
      • Skip the bread basket.
      • Start the meal with a vegetable salad with low calorie dressing.  
      • Request half-orders of pasta even at dinner.
      • Order your fish or chicken simply grilled or baked without the gravy or butter sauce. Ask for a wedge of lime to
      • Order steamed vegetables on the side instead of the big baked potato or fries.
      • Try not to make dessert a nightly occurrence. 
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  • 5 Answers
    A , Internal Medicine, answered
    Use buffet-table strategies. You're less likely to inhale hearty helpings from every dish if you check out the entire spread first. We call it "eye your pie before you try." Stake out a seat where you can't see the feast, and choose only one or two specialties (Uncle Eddie's meatballs or Aunt Edna's spinach dip, for example) instead of three or four. You eat more calories when you have more choices.
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  • 4 Answers
    A , Cardiology (Cardiovascular Disease), answered

    Steps you can take while eating out to avoid unhealthy eating:

    1.  When out at a restaurant, ask the server to hold the bread, snack mix or chips and salsa that might come before the meal. If you're hungry, you'll be tempted.

    2.  When eating out, ask your server to point out the healthiest options on the menu.

    3. If you're eating out, make salad the appetizer. Most starters are fried and come with unhealthy dips or sauces.




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  • 1 Answer
    A , Integrative Medicine, answered
    When you have a full day of activities outside of the house, you especially need a strategy for eating on the go. The last thing you want to do is end up being forced to visit some fast food restaurant or convenience store. Once you get too hungry, your resistance will be lowered and even though there are healthy items at those places, you'll be less likely to get them. When the kids have sporting events or exams be sure to have snacks and healthy meals prepared and ready to go out the door with them. Add time for exercise to your calendar as an appointment. It can be 10 minutes three times a day or 30 minutes once a day. Use whatever time is available to you. You can walk outside or even climb the stairs at work.
  • 2 Answers
    A Nutrition & Dietetics, answered on behalf of

    A typical restaurant meal can add up to 1000 to 2000 calories. If you eat out regularly the additional calorie intake can certainly affect your weight. Many restaurants are offering nutrient information either on their website or at the restaurant. It is helpful if you can do a little homework to check out your best food choices at the restaurant before ordering your meal. Remember that you are the customer, so if you state a preference on food preparation or substitutions, most restaurants will abide by your request, you just have to ask.

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  • 8 Answers
    A , Internal Medicine, answered
    Eating out can be a great experience—for everyone except your gut. With Rushmore-size portions and dietary disasters in every plate, basket, and spoonful, restaurants are dangerous places. You should know that most dietary mistakes are made within the first and last 10 minutes of any restaurant experience. Some tips for book-ending your meal the right way:
    1. Return the free bread and ask if you can have cut-up raw vegetables instead. (Do this four times in a three-week period and I've found most good restaurants learn the trick and automatically make that change every time they see you—if they see you at least once a week).
    2. Order oil and vinegar in separate containers and on the side for salad dressing, and put a little on (you have to do this; relying on the wait staff or chef to do so gets you about 400 extra calories per side salad).
    3. If you're going to have dessert, order one for the table and have a few bites.
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  • 3 Answers
    A Nutrition & Dietetics, answered on behalf of
    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 can help you avoid overeating or drinking too much alcohol.
    • Beware the breadbasket. After selecting one piece of bread, ask that the breadbasket be removed (or move it to the other side of the table). Ask for olive oil instead of butter.
    • Ask that your food be prepared without added salt.
    • Split a meal with a friend.
    • Reconsider dessert. There are a lot of ways you can still enjoy an end-of-meal treat -- without too much fat, sugar, or calories. You can share a dessert with a friend or two, enjoy a hot beverage, or order fresh fruit as a dessert.
    • Take food home. Once you’ve eaten an appropriate portion, stop eating. Take leftover food home to enjoy later or share with someone else.
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  • 2 Answers
    A , Psychology, answered
    In a restaurant, a trick for keeping your healthy eating patterns is to drink a glass of water before a meal to cleanse your palate and reduce your appetite while keeping you hydrated and minimizing dry mouth. You can ask for half the meal in a takeout box prior to being served so that you can have a smaller portion at the time and another meal later. Ask for salad dressings and sauces on the side so you can control their amounts. Noncreamy salad dressings, such as vinaigrettes, usually contain less unhealthy fat than creamy dressings. And remember, eating a pastry or some ice cream for dessert once or twice a week won't make a huge difference in your life, and you'll more likely stick to your plan if you allow yourself some room to indulge.
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  • 2 Answers
    A Nutrition & Dietetics, answered on behalf of
    Keep in mind that you can always ask your server about ingredients and cooking methods. You can also ask whether a particular dish can be prepared in a heart-healthier way. For example, many restaurants will be happy to prepare your meal without salt, steamed rather than fried, and with sauces, gravies, and dressings served “on the side.”
    A good rule of thumb for choosing heart-healthy entrees: Choose foods in their simplest forms. For example, skinless chicken breast is a better choice than breaded chicken, and a broiled fish fillet is preferable to stuffed fish.
    To make healthy choices at a restaurant, it helps to know a few cooking terms. These are clues about ingredients and preparation methods -- and help you make better selections from the menu.
    Choose foods that are described as:
    • Steamed
    • In their own juice
    • Garden fresh
    • Broiled
    • Roasted
    • Poached
    • Dry broiled (in lemon juice or butter)
    • Lean
    Avoid foods that are described as:
    • Buttery, buttered, in butter sauces
    • Creamed, in cream sauce, in their own gravy, hollandaise
    • Au gratin, parmesan, in cheese sauce, escalloped
    • Sautéed, fried, pan-fried, crispy, braised
    • Breaded, stuffed
    • En casserole, prime, hash, pot pie
    • Marinated (in oil), basted in butter or gravy, in brine
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