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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  • 4 Answers
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    A , Nutrition & Dietetics, answered

    I want to preface my answer by stating food is not unhealthy, behavior is!!! When eating out or at home, practice mindful eating as follows:

    Chew each bite of food at least 32 times (savor the flavor and texture of food as you chew).

    Limit adding condiments, dressings, sauces and spreads to food served (This limits caloric intake).

    Identify what nutrients are in the foods served on the menu. Choose foods according to what your body needs for optimal health.

    Identify serving sizes of food selections (especially high-fat or high-kcalorie foods). Limit intake.

    Eat high fiber foods first (They'll fill you).

    Drink water instead of fluids containing added sugars and alcohol.

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  • 1 Answer
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    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.
  • 1 Answer
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    A Nephrology, answered on behalf of
    Prepared foods at restaurants often contain very high levels of sodium. Nevertheless, there are some things you can do to reduce your salt intake when eating out. If nutritional information is available, look for meals that are low in sodium. Asking for sauces and dressings on the side and using the least amount possible is one way to help reduce sodium. You can also request your food be made with less salt, and the restaurant may be willing to accommodate you.
  • 3 Answers
    A
    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
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    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
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    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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  • 4 Answers
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    A Nutrition & Dietetics, answered on behalf of

    Skipping meals when trying to lose weight is never a good idea. When you let yourself get really hungry, you are setting up the scenario to overeat. When you get ravishingly hungry, your blood sugar drops which can lead to losing control and overeating. Eating three balanced, healthy meals a day is the best way to either lose weight or maintain your weight. When you prevent extreme hunger you are more likely to make better food choices when eating out. If you arrive at a restaurant starving, it will be difficult to avoid the rolls, chips or whatever else is on the table. When you are not starving, you can make healthier choices. You will also have the patience to sit down and eat rather than have to grab fast food because you are so hungry you can't wait. In the end, the time you take will be rewarded with better food choices and a lower weight.

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  • 11 Answers
    A
    A , Internal Medicine, answered
    Cutting calories is hard enough in your own kitchen, let alone at your favorite restaurant or bakery. If you are heading out more times than not, you may want to follow some restaurant rules, especially if the food comes out on a platter big enough to surf on. Before you eat any meal, at home or out, have 6 walnut halves or 12 almonds. The heart-healthy fat, fiber, and protein will help you feel fuller faster so you don’t overeat.

    Once you get to the restaurant, if they have the nutritional info listed on the menu, select the low-calorie option. You can also split the entrée with your dining partner or have the waiter box up half in a doggie bag. But do this before you dig in.

    Pass on the breadbasket (you can ask for 100% whole-grain bread or raw veggies instead), get the sauce on the side, and limit alcohol and sugary beverages. They add a lot of extra calories. And avoid hitting the fast-food lane like it’s the plague.
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  • 5 Answers
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    A Nutrition & Dietetics, answered on behalf of
    I really like the Idaho plate method. It’s a way to portion food without having to understand specific measurements. All you have to do is divide the plate in half, fill one side with non-starchy vegetables, a quarter with protein and another quarter with carbohydrates. It’s a nice proportion and still allows you to have a little bit of everything.
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  • 7 Answers
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    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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