Question:
How many calories should I eat if I want to lose weight?
Answer:
It's Relative
Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.
Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.
(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)
Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.
Step one is to calculate your BMR with the following formula:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Please note that this formula applies only to adults.
Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
* If you are sedentary : BMR x 20 percent
* If you are lightly active: BMR x 30 percent
* If you are moderately active (You exercise most days a week.): BMR x 40 percent
* If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
* If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.
As you lose weight, you can re-calculate the formula to assess your new BMR.
To learn more about counting calories and search for the caloric content of many foods, as well as keep an online food diary, visit About.com's Calorie Count!
Create a Calorie Deficit
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.
So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).
Your weight loss will vary from week to week and at times you may even gain a little weight -- if you're working out you could be developing muscle, which weighs more than fat.
The long-term results are what matters.
Create a Calorie Deficit
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.
So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).
Your weight loss will vary from week to week and at times you may even gain a little weight -- if you're working out you could be developing muscle, which weighs more than fat.
The long-term results are what matters.
Lose at a Healthy Rate
A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.
To find out how you are spending your current calorie intake, keep a detailed food diary for at least one week. (You can check the calorie content of most foods at About.com's Calorie Count.)
Make the Cut(s)
With careful review, you will find ways to cut back those 250 calories a day: the milk in your cereal ... the can of soda you drink daily ... the butter on your toast.
Making little changes like these will really add up in the long run.
Check the calorie content of the foods you recorded in your food diary on paper or keep your actual food diary online with About.com's Calorie Count. Pay attention to serving sizes -- if your portion consisted of two servings, be sure to double the calories. Use a measuring cup or scale to measure your portions until you learn to "eyeball" them.
Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie alternatives.
And guess what? It's easier than you think. Take it one meal at a time. Or even one food at a time. And then, one day at a time.
Tomorrow, trade whole milk for reduced-fat milk The next day, try diet soda instead of regular. Three days in, switch to light wheat bread instead of white. All the calorie-reductions you make (and stick to) will add up in the long run.
Burn it Off!
Becoming more active will knock the remaining 250 calories out. For example, a 180-pound person who walks at a brisk 3 mph will burn just over 250 calories in 45 minutes.
Experts agree that it's easier to exercise than to cut the same number of calories that exercise shaves off. In other words, it's just plain easier for us to be a little more active than to do without more food to achieve the same calorie reduction.
Please check with your doctor before significantly changing your diet or starting a new exercise
A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.
To find out how you are spending your current calorie intake, keep a detailed food diary for at least one week. (You can check the calorie content of most foods at About.com's Calorie Count.)
Make the Cut(s)
With careful review, you will find ways to cut back those 250 calories a day: the milk in your cereal ... the can of soda you drink daily ... the butter on your toast.
Making little changes like these will really add up in the long run.
Check the calorie content of the foods you recorded in your food diary on paper or keep your actual food diary online with About.com's Calorie Count. Pay attention to serving sizes -- if your portion consisted of two servings, be sure to double the calories. Use a measuring cup or scale to measure your portions until you learn to "eyeball" them.
Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie alternatives.
And guess what? It's easier than you think. Take it one meal at a time. Or even one food at a time. And then, one day at a time.
Tomorrow, trade whole milk for reduced-fat milk The next day, try diet soda instead of regular. Three days in, switch to light wheat bread instead of white. All the calorie-reductions you make (and stick to) will add up in the long run.
Burn it Off!
Becoming more active will knock the remaining 250 calories out. For example, a 180-pound person who walks at a brisk 3 mph will burn just over 250 calories in 45 minutes.
Experts agree that it's easier to exercise than to cut the same number of calories that exercise shaves off. In other words, it's just plain easier for us to be a little more active than to do without more food to achieve the same calorie reduction.
Please check with your doctor before significantly changing your diet or starting a new exercise
Sunday, December 6, 2009
Friday, December 4, 2009
Restaurant Quick Guides - Fast Food
Find Healthy Choices at Fast Food Restaurants
Healthy fast food choices aren't as tough to find as you may think. You don't have to swear off the convenience of fast food just because you're trying to lose weight -- with a little planning, you can identify healthy choices at almost any eatery. Here are our guides to healthy choices at fast food restaurants.
Arby's
Arby's may be known as the place to get a roast beef sandwich, but the restaurant actually offers a wide variety of choices, including salads and sandwiches that are quite reasonably low in calories as compared to some of the more traditional offerings.
Atlanta Bread Company
Assuming you can ignore the fresh pastries and the like, Atlanta Bread Company is actually quite a diet-friendly choice. A number of salads, sandwiches and soups are nutritious and low in calories.
Panda Express
Panda Express offers Americanized versions of Chinese dishes. There are a number of calorie-smart main dishes. To make your meal healthier, you can choose steamed mixed vegetables as a side instead of rice.
Quiznos Subs
A number of Quizno's most popular sandwiches are super high in calories, but with a little planning you can easily stay around 300 to 400 calories and enjoy a hearty sandwich or salad.
Sonic Drive-In
Sonic seems to specialize in burgers and sundaes, but that doesn't make it off-limits. You can find a few treats such as an order of fries or a small dish of ice cream for less than 200 calories.
Taco Bell
There are some calorie-smart choices at Taco Bell, but you have to be careful. Even healthy-sounding choices, such as a taco salad, will set you back around 800 calories.
Wendy's
Beware those fat-laden specialty burgers -- some pack in close to a thousand calories! This quick guide will help you identify the most healthy fast food choices at Wendy's.
Healthy fast food choices aren't as tough to find as you may think. You don't have to swear off the convenience of fast food just because you're trying to lose weight -- with a little planning, you can identify healthy choices at almost any eatery. Here are our guides to healthy choices at fast food restaurants.
Arby's
Arby's may be known as the place to get a roast beef sandwich, but the restaurant actually offers a wide variety of choices, including salads and sandwiches that are quite reasonably low in calories as compared to some of the more traditional offerings.
Atlanta Bread Company
Assuming you can ignore the fresh pastries and the like, Atlanta Bread Company is actually quite a diet-friendly choice. A number of salads, sandwiches and soups are nutritious and low in calories.
Panda Express
Panda Express offers Americanized versions of Chinese dishes. There are a number of calorie-smart main dishes. To make your meal healthier, you can choose steamed mixed vegetables as a side instead of rice.
Quiznos Subs
A number of Quizno's most popular sandwiches are super high in calories, but with a little planning you can easily stay around 300 to 400 calories and enjoy a hearty sandwich or salad.
Sonic Drive-In
Sonic seems to specialize in burgers and sundaes, but that doesn't make it off-limits. You can find a few treats such as an order of fries or a small dish of ice cream for less than 200 calories.
Taco Bell
There are some calorie-smart choices at Taco Bell, but you have to be careful. Even healthy-sounding choices, such as a taco salad, will set you back around 800 calories.
Wendy's
Beware those fat-laden specialty burgers -- some pack in close to a thousand calories! This quick guide will help you identify the most healthy fast food choices at Wendy's.
35 Fast Food Choices for 500 Calories or Less
Calorie-Smart Fast Food Snacks and Meals
Fast food every now and again doesn't have to spell diet disaster. It's all about fitting it in to your calorie budget. Whether you want a snack or a meal, we've got suggestions. Check out these 35 choices for 500-calorie or less fast food.
McDonald's
* Chicken McNuggets Happy Meal (4 piece chicken McNuggets, small fries, and 12-oz. beverage) - 500 calories
* One regular hamburger - 250 calories
* Hamburger Happy Meal with Apple Dippers and 1% milk as side choices - 460 calories
* McChicken sandwich - 360 calories
* Fruit 'n Yogurt Parfait - 160 calories
Burger King
* BK Veggie Burger - 420 calories
* BK Veggie Burger (no mayo) (340 calories) and small fries (230 calories) - 570 calories
* 4-piece chicken tenders - 170 calories
* Whopper Jr. Sandwich (no mayo) - 310 calories
* Garden salad with Ken's Border Ranch Dressing - 125 calories
Arby's
* Martha's Vineyard Market Fresh Salad (no dressing) - 277 calories
* Martha's Vineyard Market Fresh Salad with Light Buttermilk Ranch dressing - 389 calories
* Market Fresh Mini Turkey & Cheese Sandwich - 235 calories
More: Arby's Quick Guide
Wendy's
# Small chili (220 calories) and a plain baked potato (270 calories) - 490 calories
# Ultimate Chicken Grill Sandwich - 370 calories
# Mandarin Chicken Salad and small soda - 310 calories
# Roasted Turkey and Basil Frescata - 420 calories
# Roasted Turkey and Basil Frescata without pesto - 350 calories
# Kids' size fries - 280 calories
# Jr. cheeseburger - 240 calories
Subway
Tip: Stick with 6-inch subs to keep portions in check. Hold the oil and mayo!
# 6" Oven Roasted Chicken Breast with swiss cheese and light mayo - 410 calories
# Veggie Delite Salad - 60 calories
# 6" Veggie Delite - 230 calories
# 6" turkey breast sub - 280 calories
# 6" Bourbon chicken sub - 350 calories
# Grilled chicken breast and baby spinach salad - 140 calories
# 6" roast beef sub - 290 calories
Taco Bell
Tip: You can order regular menu items "Fresco Style" and save a lot of calories and get some extra veggies too (salsa is substituted for cheese and sauce).
# Two "Fresco Style" Ranchero chicken soft tacos - 340 calories
# One spicy chicken soft taco - 190 calories
# Taco salad (no shell) - 420 calories
KFC
Tip: Avoid "crispy" recipe chicken as it is higher in fat. The Snacker sandwich line is good for portion control. There are some healthy vegetable sides here too.
# One original recipe drumstick - 140 calories
# Honey BBQ KFC Snacker (220 calories) and corn on the cob (70 calories) - 290 calories
# Baked beans - 230 calories
# Tender Roast Chicken Sandwich (no sauce) - 390 calories
# Original Recipe Chicken Sandwich (no sauce) - 320 calories
If your favorite eatery is not included or you want to learn the calorie content of other foods, including many other fast foods, be sure to check out Calorie Count Plus.
Fast food every now and again doesn't have to spell diet disaster. It's all about fitting it in to your calorie budget. Whether you want a snack or a meal, we've got suggestions. Check out these 35 choices for 500-calorie or less fast food.
McDonald's
* Chicken McNuggets Happy Meal (4 piece chicken McNuggets, small fries, and 12-oz. beverage) - 500 calories
* One regular hamburger - 250 calories
* Hamburger Happy Meal with Apple Dippers and 1% milk as side choices - 460 calories
* McChicken sandwich - 360 calories
* Fruit 'n Yogurt Parfait - 160 calories
Burger King
* BK Veggie Burger - 420 calories
* BK Veggie Burger (no mayo) (340 calories) and small fries (230 calories) - 570 calories
* 4-piece chicken tenders - 170 calories
* Whopper Jr. Sandwich (no mayo) - 310 calories
* Garden salad with Ken's Border Ranch Dressing - 125 calories
Arby's
* Martha's Vineyard Market Fresh Salad (no dressing) - 277 calories
* Martha's Vineyard Market Fresh Salad with Light Buttermilk Ranch dressing - 389 calories
* Market Fresh Mini Turkey & Cheese Sandwich - 235 calories
More: Arby's Quick Guide
Wendy's
# Small chili (220 calories) and a plain baked potato (270 calories) - 490 calories
# Ultimate Chicken Grill Sandwich - 370 calories
# Mandarin Chicken Salad and small soda - 310 calories
# Roasted Turkey and Basil Frescata - 420 calories
# Roasted Turkey and Basil Frescata without pesto - 350 calories
# Kids' size fries - 280 calories
# Jr. cheeseburger - 240 calories
Subway
Tip: Stick with 6-inch subs to keep portions in check. Hold the oil and mayo!
# 6" Oven Roasted Chicken Breast with swiss cheese and light mayo - 410 calories
# Veggie Delite Salad - 60 calories
# 6" Veggie Delite - 230 calories
# 6" turkey breast sub - 280 calories
# 6" Bourbon chicken sub - 350 calories
# Grilled chicken breast and baby spinach salad - 140 calories
# 6" roast beef sub - 290 calories
Taco Bell
Tip: You can order regular menu items "Fresco Style" and save a lot of calories and get some extra veggies too (salsa is substituted for cheese and sauce).
# Two "Fresco Style" Ranchero chicken soft tacos - 340 calories
# One spicy chicken soft taco - 190 calories
# Taco salad (no shell) - 420 calories
KFC
Tip: Avoid "crispy" recipe chicken as it is higher in fat. The Snacker sandwich line is good for portion control. There are some healthy vegetable sides here too.
# One original recipe drumstick - 140 calories
# Honey BBQ KFC Snacker (220 calories) and corn on the cob (70 calories) - 290 calories
# Baked beans - 230 calories
# Tender Roast Chicken Sandwich (no sauce) - 390 calories
# Original Recipe Chicken Sandwich (no sauce) - 320 calories
If your favorite eatery is not included or you want to learn the calorie content of other foods, including many other fast foods, be sure to check out Calorie Count Plus.
Quick Guide: Healthy Food Court Snacks
* Au Bon Pain: fruit cup, 6 oz. - 70 calories
* Auntie Anne's Pretzels: original pretzel without butter, half - 170 calories
* Chick-fil-A: Hearty Breast of Chicken Soup, small - 140 calories
* Haagen-Dazs: mango sorbet, half cup - 120 calories
* McDonald's
o Kiddie Cone - 45 calories
o Fruit 'n Yogurt Parfait, snack size (no granola) - 130 calories
o vanilla reduced-fat ice cream cone - 150 calories
* Starbucks Coffee
o Caffe Mocha, tall (nonfat milk, no whip) - 174 calories
o cappuccino, tall (nonfat milk) - 75 calories
* TCBY: Kid's Favorites Hand-Dipped - 150 calories
* Au Bon Pain: fruit cup, 6 oz. - 70 calories
* Auntie Anne's Pretzels: original pretzel without butter, half - 170 calories
* Chick-fil-A: Hearty Breast of Chicken Soup, small - 140 calories
* Haagen-Dazs: mango sorbet, half cup - 120 calories
* McDonald's
o Kiddie Cone - 45 calories
o Fruit 'n Yogurt Parfait, snack size (no granola) - 130 calories
o vanilla reduced-fat ice cream cone - 150 calories
* Starbucks Coffee
o Caffe Mocha, tall (nonfat milk, no whip) - 174 calories
o cappuccino, tall (nonfat milk) - 75 calories
* TCBY: Kid's Favorites Hand-Dipped - 150 calories
* Taco Bell: Pintos 'n Cheese - 180 calories
Choices to Avoid:
* Au Bon Pain: blueberry muffin - 510 calories
* Auntie Anne's Pretzels: parmesan herb pretzel - 440 calories
* Dunkin' Donuts: coffee cake muffin - 580 calories
* Haagen-Dazs - Mocha Almond Fudge, half cup - 340 calories
* McDonald's: Chocolate Triple Thick Shake, 32 oz. - 1,160 calories
* Mrs. Fields: white chunk macadamia cookie - 310 calories
* Taco Bell: Nachos Supreme - 460 calories
Pintos 'n Cheese - 180 calories
Tuesday, December 1, 2009
Calorie-Smart and Healthy Food Court Meals
Healthy food court meals are on the menu! Don't let shopping-inspired hunger cause your diet to fall by the wayside. Mix and match choices from this list to create calorie-smart and healthy food court meals.
The only thing better than a shopping bargain is a calorie bargain!
# Arby's
* Junior roast beef - 273 calories
* Martha's Vineyard Salad (no dressing) - 276 calories
# Atlanta Bread Company
* Greek salad - 200 calories
* Garden vegetable soup - 100 calories
* Black bean and ham soup - 250 calories
# Au Bon Pain
* Tomato Florentine low fat soup - 80 calories
* Mediterranean chicken salad - 350 calories
* Thai chicken salad - 140 calories
# Baja Fresh Mexican Grill
* Baja Ensalada with chicken - 310 calories
* Side salad with Salsa Verde - 85 calories
# Boston Market
* Asian grilled chicken salad (no dressing/hold the noodles) - 300 calories
* Tortilla soup (no toppings) - 80 calories
# Burger King
* Fire-grilled chicken garden salad (no dressing or toast) - 310 calories
* Whopper Jr. - 370 calories
# Chik-fil-A
* Hearty Breast of Chicken Soup - 140 calories
* Chargrilled chicken garden salad (no dressing) - 180 calories
* Chargrilled chicken sandwich (no sauce) - 270 calories
# Dairy Queen
* Grilled chicken salad (no dressing) - 240 calories
* Grilled chicken sandwich - 340 calories
* DQ Homestyle burger - 290 calories
# El Pollo Loco
* Chicken soft taco - 237 calories
* Corn cobbette - 90 calories
* Pinto beans - 138 calories
# Panda Express
* Beef with broccoli - 150 calories
* Black pepper chicken - 200 calories
* Mandarin chicken - 250 calories
# Panera Bread
* Low-fat vegetarian black bean soup - 160 calories
* Low-fat vegetarian garden vegetable soup - 90 calories
* Smoked turkey breast sandwich on sour dough - 230 calories
* Classic Café Salad - 170 calories
# Subway
* Turkey breast 6" sandwich - 280 calories
* Veggie Delite salad - 60 calories
* Grilled chicken breast strips salad - 140 calories
* Sweet onion chicken Teriyaki 6" sandwich - 370 calories
# Taco Bell
* Soft taco, Fresco style - 190 calories
* Ranchero chicken soft taco, Fresco style - 140 calories
* Pintos 'n Cheese - 180 calories
The only thing better than a shopping bargain is a calorie bargain!
# Arby's
* Junior roast beef - 273 calories
* Martha's Vineyard Salad (no dressing) - 276 calories
# Atlanta Bread Company
* Greek salad - 200 calories
* Garden vegetable soup - 100 calories
* Black bean and ham soup - 250 calories
# Au Bon Pain
* Tomato Florentine low fat soup - 80 calories
* Mediterranean chicken salad - 350 calories
* Thai chicken salad - 140 calories
# Baja Fresh Mexican Grill
* Baja Ensalada with chicken - 310 calories
* Side salad with Salsa Verde - 85 calories
# Boston Market
* Asian grilled chicken salad (no dressing/hold the noodles) - 300 calories
* Tortilla soup (no toppings) - 80 calories
# Burger King
* Fire-grilled chicken garden salad (no dressing or toast) - 310 calories
* Whopper Jr. - 370 calories
# Chik-fil-A
* Hearty Breast of Chicken Soup - 140 calories
* Chargrilled chicken garden salad (no dressing) - 180 calories
* Chargrilled chicken sandwich (no sauce) - 270 calories
# Dairy Queen
* Grilled chicken salad (no dressing) - 240 calories
* Grilled chicken sandwich - 340 calories
* DQ Homestyle burger - 290 calories
# El Pollo Loco
* Chicken soft taco - 237 calories
* Corn cobbette - 90 calories
* Pinto beans - 138 calories
# Panda Express
* Beef with broccoli - 150 calories
* Black pepper chicken - 200 calories
* Mandarin chicken - 250 calories
# Panera Bread
* Low-fat vegetarian black bean soup - 160 calories
* Low-fat vegetarian garden vegetable soup - 90 calories
* Smoked turkey breast sandwich on sour dough - 230 calories
* Classic Café Salad - 170 calories
# Subway
* Turkey breast 6" sandwich - 280 calories
* Veggie Delite salad - 60 calories
* Grilled chicken breast strips salad - 140 calories
* Sweet onion chicken Teriyaki 6" sandwich - 370 calories
# Taco Bell
* Soft taco, Fresco style - 190 calories
* Ranchero chicken soft taco, Fresco style - 140 calories
* Pintos 'n Cheese - 180 calories
Sunday, November 22, 2009
Watch Your Waist: Waistline Circumference
Do you know your waist circumference? If you don't, take a moment to consider that it might be just as important for you to watch your waist as your weight. Pulling out a tape measure and assessing your middle-measurement may help you evaluate your overall health better than simply stepping on a scale. This article will help you understand how to measure waist circumference.
Why should you measure your waist if you already know your weight? Your waistline measurement may be a better barometer of the big picture because extra weight around the waist may be a sign of future health issues. Even if you are not overweight, it can be important to keep tabs on your waist measurement: Excess abdominal fat even in normal-weight individuals is associated with a substantial increase in risk of dying. One theory about the risk of carrying excess weight around your middle is that excess abdominal fat increases the risk of insulin resistance and causes inflammation, and as a result, increase the risk of both diabetes and heart disease.
As a rule of thumb, women who have a waist circumference higher than 35 and men higher than 40, have a significantly increased risk of developing obesity-related health problems.
To measure your waist size, use a standard tape measure to do the following steps:
* Put one end of the measuring tape against your stomach just above your belly button and hold it in place.
* Use your other hand to wrap the measuring tape around your waist until it meets the end you're holding over your belly button.
* Take note of the measurement where the two ends meet. The point where they meet is your actual waist measurement.
Tips: The tape should be kept parallel to the floor. When you pull the other end of the tape around, you should keep it close to your skin, but it should not compress it at all.
(Note: According to the National Institutes of Health, waist measurement does not predict disease risk in those with a BMI over 35, so taking waist measurement as a way to predict health risks is not applicable for those individuals.)
Thursday, November 19, 2009
Watch Your Waist: Waistline Circumference
Do you know your waist circumference? If you don't, take a moment to consider that it might be just as important for you to watch your waist as your weight. Pulling out a tape measure and assessing your middle-measurement may help you evaluate your overall health better than simply stepping on a scale. This article will help you understand how to measure waist circumference.
Why should you measure your waist if you already know your weight? Your waistline measurement may be a better barometer of the big picture because extra weight around the waist may be a sign of future health issues. Even if you are not overweight, it can be important to keep tabs on your waist measurement: Excess abdominal fat even in normal-weight individuals is associated with a substantial increase in risk of dying. One theory about the risk of carrying excess weight around your middle is that excess abdominal fat increases the risk of insulin resistance and causes inflammation, and as a result, increase the risk of both diabetes and heart disease.
As a rule of thumb, women who have a waist circumference higher than 35 and men higher than 40, have a significantly increased risk of developing obesity-related health problems.
To measure your waist size, use a standard tape measure to do the following steps:
* Put one end of the measuring tape against your stomach just above your belly button and hold it in place.
* Use your other hand to wrap the measuring tape around your waist until it meets the end you're holding over your belly button.
* Take note of the measurement where the two ends meet. The point where they meet is your actual waist measurement.
Tips: The tape should be kept parallel to the floor. When you pull the other end of the tape around, you should keep it close to your skin, but it should not compress it at all.
(Note: According to the National Institutes of Health, waist measurement does not predict disease risk in those with a BMI over 35, so taking waist measurement as a way to predict health risks is not applicable for those individuals.)
Why should you measure your waist if you already know your weight? Your waistline measurement may be a better barometer of the big picture because extra weight around the waist may be a sign of future health issues. Even if you are not overweight, it can be important to keep tabs on your waist measurement: Excess abdominal fat even in normal-weight individuals is associated with a substantial increase in risk of dying. One theory about the risk of carrying excess weight around your middle is that excess abdominal fat increases the risk of insulin resistance and causes inflammation, and as a result, increase the risk of both diabetes and heart disease.
As a rule of thumb, women who have a waist circumference higher than 35 and men higher than 40, have a significantly increased risk of developing obesity-related health problems.
To measure your waist size, use a standard tape measure to do the following steps:
* Put one end of the measuring tape against your stomach just above your belly button and hold it in place.
* Use your other hand to wrap the measuring tape around your waist until it meets the end you're holding over your belly button.
* Take note of the measurement where the two ends meet. The point where they meet is your actual waist measurement.
Tips: The tape should be kept parallel to the floor. When you pull the other end of the tape around, you should keep it close to your skin, but it should not compress it at all.
(Note: According to the National Institutes of Health, waist measurement does not predict disease risk in those with a BMI over 35, so taking waist measurement as a way to predict health risks is not applicable for those individuals.)
Wednesday, November 18, 2009
The Health Risks of Obesity
The health risks of obesity are serious and even life-threatening. Heart disease, for example, is the number one cause of death in America and can be directly linked to obesity. Let's look at the various risk factors:
Type 2 Diabetes
Type 2 diabetes and obesity are directly connected -- so much so that more than 85% of the people diagnosed with it also are overweight. Type 2 diabetes begins when the body does not respond correctly to insulin, a hormone released by the pancreas.
Heart Disease
Obesity is a major risk factor for heart disease and heart attack. Being at least 20% overweight or more significantly increases your risk for developing heart disease.
Stress Incontinence
Excess weight, particularly in your abdominal area, puts added pressure on your bladder which makes your bladder more likely to be incontinent, or "leak."
Gallstones
Obese individuals are more likely to develop gallstones than those who are at a healthier weight. For women, obesity is an even stronger risk factor for developing gallstones.
Hypothyroidism
Women over 50 who are obese stand an increased chance of developing hypothyroidism, an endocrine disorder that can actually result in additional weight-gain and other problems.
Other Health Consequences of Obesity
Besides these conditions listed above, there are other conditions linked to obesity, such as gout and osteoarthritis.
Type 2 Diabetes
Type 2 diabetes and obesity are directly connected -- so much so that more than 85% of the people diagnosed with it also are overweight. Type 2 diabetes begins when the body does not respond correctly to insulin, a hormone released by the pancreas.
Heart Disease
Obesity is a major risk factor for heart disease and heart attack. Being at least 20% overweight or more significantly increases your risk for developing heart disease.
Stress Incontinence
Excess weight, particularly in your abdominal area, puts added pressure on your bladder which makes your bladder more likely to be incontinent, or "leak."
Gallstones
Obese individuals are more likely to develop gallstones than those who are at a healthier weight. For women, obesity is an even stronger risk factor for developing gallstones.
Hypothyroidism
Women over 50 who are obese stand an increased chance of developing hypothyroidism, an endocrine disorder that can actually result in additional weight-gain and other problems.
Other Health Consequences of Obesity
Besides these conditions listed above, there are other conditions linked to obesity, such as gout and osteoarthritis.
Guide to Preventing Holiday Weight Gain
Preventing holiday weight gain is not impossible. It all comes down to planning, portion control, and paying close attention to your food choices.
>Make Small, Consistent Changes
"woman eating cookie"Image: © www.clipart.com
Holiday weight gain seems guaranteed, but the season doesn't have to mean your scale will become your worst enemy. It's possible to keep the pounds at bay if you enjoy holiday foods in moderation, prepare for seasonal cravings, become and stay more active, and make small, healthy changes in the foods you serve.
>Eat Smart at Holiday Parties
"woman with food in hands"Image: © www.clipart.com
Watching your weight at holiday parties doesn't mean you have to sip water while everyone else noshes. With a few tactics -- such as moving away from the buffet as soon as you've served yourself, or having a healthy snack beforehand -- you can celebrate without your weight loss efforts spoiling the fun.
>Plan Ways to Eat Healthier
"holiday meal"Image: © www.clipart.com
Healthy eating doesn't just happen. You have to plan the changes you are going to make and then stick to them. Prepare by identifying which foods you should eat in plentiful portions, avoid entirely, or enjoy in moderation. Consider filling up your plate two-thirds with healthy foods and one-third with treats.
>Snack to Stay on Track
"person eating apple"Image: © www.clipart.com
In all the hustle-and-bustle of holiday preparation, it's important to include healthy snacks in your day. Snacking regularly will help keep your energy level up. If you become too fatigued, you are more likely to reach for something high-calorie in order to "perk" yourself up. Smart snacking will also help keep your blood sugar on an even keel and take the edge off your appetite, which can prevent overeating.
>Triumph Over Turkey Day
"turkey"Image: © www.clipart.com
It may be just one day, but Thanksgiving dinner officially kicks off the holiday eating season and can set the precedent for habits you will follow the rest of the season. Get off to a good start by making smarter food choices, avoiding overeating, controlling portions, and watching your alcohol intake.
>Make Small, Consistent Changes
"woman eating cookie"Image: © www.clipart.com
Holiday weight gain seems guaranteed, but the season doesn't have to mean your scale will become your worst enemy. It's possible to keep the pounds at bay if you enjoy holiday foods in moderation, prepare for seasonal cravings, become and stay more active, and make small, healthy changes in the foods you serve.
>Eat Smart at Holiday Parties
"woman with food in hands"Image: © www.clipart.com
Watching your weight at holiday parties doesn't mean you have to sip water while everyone else noshes. With a few tactics -- such as moving away from the buffet as soon as you've served yourself, or having a healthy snack beforehand -- you can celebrate without your weight loss efforts spoiling the fun.
>Plan Ways to Eat Healthier
"holiday meal"Image: © www.clipart.com
Healthy eating doesn't just happen. You have to plan the changes you are going to make and then stick to them. Prepare by identifying which foods you should eat in plentiful portions, avoid entirely, or enjoy in moderation. Consider filling up your plate two-thirds with healthy foods and one-third with treats.
>Snack to Stay on Track
"person eating apple"Image: © www.clipart.com
In all the hustle-and-bustle of holiday preparation, it's important to include healthy snacks in your day. Snacking regularly will help keep your energy level up. If you become too fatigued, you are more likely to reach for something high-calorie in order to "perk" yourself up. Smart snacking will also help keep your blood sugar on an even keel and take the edge off your appetite, which can prevent overeating.
>Triumph Over Turkey Day
"turkey"Image: © www.clipart.com
It may be just one day, but Thanksgiving dinner officially kicks off the holiday eating season and can set the precedent for habits you will follow the rest of the season. Get off to a good start by making smarter food choices, avoiding overeating, controlling portions, and watching your alcohol intake.
Monday, November 16, 2009
Lose Weight by Counting Calories
Here The Importance Steps!
Understanding Calories
Calories -- knowing how to find them, how to count them and how to cut them, are key to lose weight on your own. Calorie counting is easy and effective. This article will help you understand what you need to know about calories.
The first step to losing weight by counting calories is to understand what a calorie is and how it applies to your weight. A calorie is a unit of measurement that measures the amount of energy contained in a food or beverage.
Your body uses caloric energy to perform everything from basic biological functions to typing on your keyboard or jogging around the block. We all have a certain caloric requirement needed to maintain our current weight; if you eat fewer -- or burn more -- calories than that, you will eventually lose weight. This is called a caloric deficit. A good rule of thumb is that a caloric deficit of 3,500 calories leads to a weight loss of approximately one pound.
How Many Calories do You Need?
There are several ways to determine the number of calories you require each day in order to maintain your weight.
There is something called the Harris-Benedict formula that uses a mathematical formula to determine your caloric needs based on your sex, weight, and activity level; the result is known as your Basal Metabolic Rate. The U.S. government provides a chart of suggested daily caloric needs as part of the My Pyramid.gov Web site. Additionally, Calorie Count Plus allows you to type in your weight, activity level and weight loss goals and receive caloric intake recommendations when you sign up for a free account.
Once you know the number of calories you need in order to maintain your weight, you can create your own caloric goals for losing weight. It's up to you how many calories you cut from your daily diet. Remember, it takes a calorie deficit of 3,500 calories for you to lose a pound. Most people find it easiest and most effective to cut between 250 and 500 calories a day. Beware of cutting calories too low (below 1,200) as doing so can put your health at risk.
How Many Calories are in a Food?
The next step in counting calories is to learn how to read a food label to identify the caloric content of foods and beverages, or to find the calorie count for the item with another method, such as using your computer.
The products you purchase at the store have a label on them called the Nutrition Facts label. Here you will find a great deal of information about the food's nutritional content, including total number of calories per serving. The calories are located just below the thick black line and the words "Amount per serving". It is important that you also note the serving size listing on the label, which is located at the top, just below the "Nutrition Facts" heading.
You can also use Calorie Count Plus to search for the nutritional information for many different types of foods, including restaurant foods, for free.
Additionally, food manufacturers, fast food restaurants, and other restaurant chains often provide the calorie information for their foods posted in the dining room, in a brochure, or on their Web site.
Portion Sizes and Counting Calories
Portion control is the most important step of calorie counting. You must begin measuring your food based on serving sizes in order to successfully count calories. For example, if a potato chip brand has 120 calories per serving, but you eat straight from the bag, how can you possibly know how many calories you have consumed? Adhering to the listed serving size is the key to tracking your caloric intake.
The simplest way to begin to track your portions is to buy and use a simple measuring cup. Many foods such as cereal and pasta are measured by the 1/2 cup or cup. Fluid ounces, such as a beverages, can also be measured with a measuring cup. Some foods such as peanut butter, pancake syrup, or jam are measured by the tablespoon. A few foods, such as stick margarine, can be difficult to measure with a spoon; a serving of margarine, for example, can be measured by using the "ruler" provided on the the product's packaging.
Other foods will list a serving as "x number of slices" or "x pieces" such a deli meat or candy, where you can simply count out the number of pieces that make a serving.
Some foods list a weight, such as an ounce, as a serving, which requires the use of a kitchen scale. However, if you search for that same food on a caloric database such as Calorie Count Plus, you may find an alternative form of measurement is provided, such as cups or "portion of package."
Lastly, many foods are available in "single serving" size packages. This means that you can eat all of the food in the package for the listed number of calories. It's important that you don't assume a package is a single serving. Look on the package's nutrition label and find the "servings per package" or "servings per container" section. If it says "1" then you do not need to measure or count the food to know your caloric intake.
Understanding Calories
Calories -- knowing how to find them, how to count them and how to cut them, are key to lose weight on your own. Calorie counting is easy and effective. This article will help you understand what you need to know about calories.
The first step to losing weight by counting calories is to understand what a calorie is and how it applies to your weight. A calorie is a unit of measurement that measures the amount of energy contained in a food or beverage.
Your body uses caloric energy to perform everything from basic biological functions to typing on your keyboard or jogging around the block. We all have a certain caloric requirement needed to maintain our current weight; if you eat fewer -- or burn more -- calories than that, you will eventually lose weight. This is called a caloric deficit. A good rule of thumb is that a caloric deficit of 3,500 calories leads to a weight loss of approximately one pound.
How Many Calories do You Need?
There are several ways to determine the number of calories you require each day in order to maintain your weight.
There is something called the Harris-Benedict formula that uses a mathematical formula to determine your caloric needs based on your sex, weight, and activity level; the result is known as your Basal Metabolic Rate. The U.S. government provides a chart of suggested daily caloric needs as part of the My Pyramid.gov Web site. Additionally, Calorie Count Plus allows you to type in your weight, activity level and weight loss goals and receive caloric intake recommendations when you sign up for a free account.
Once you know the number of calories you need in order to maintain your weight, you can create your own caloric goals for losing weight. It's up to you how many calories you cut from your daily diet. Remember, it takes a calorie deficit of 3,500 calories for you to lose a pound. Most people find it easiest and most effective to cut between 250 and 500 calories a day. Beware of cutting calories too low (below 1,200) as doing so can put your health at risk.
How Many Calories are in a Food?
The next step in counting calories is to learn how to read a food label to identify the caloric content of foods and beverages, or to find the calorie count for the item with another method, such as using your computer.
The products you purchase at the store have a label on them called the Nutrition Facts label. Here you will find a great deal of information about the food's nutritional content, including total number of calories per serving. The calories are located just below the thick black line and the words "Amount per serving". It is important that you also note the serving size listing on the label, which is located at the top, just below the "Nutrition Facts" heading.
You can also use Calorie Count Plus to search for the nutritional information for many different types of foods, including restaurant foods, for free.
Additionally, food manufacturers, fast food restaurants, and other restaurant chains often provide the calorie information for their foods posted in the dining room, in a brochure, or on their Web site.
Portion Sizes and Counting Calories
Portion control is the most important step of calorie counting. You must begin measuring your food based on serving sizes in order to successfully count calories. For example, if a potato chip brand has 120 calories per serving, but you eat straight from the bag, how can you possibly know how many calories you have consumed? Adhering to the listed serving size is the key to tracking your caloric intake.
The simplest way to begin to track your portions is to buy and use a simple measuring cup. Many foods such as cereal and pasta are measured by the 1/2 cup or cup. Fluid ounces, such as a beverages, can also be measured with a measuring cup. Some foods such as peanut butter, pancake syrup, or jam are measured by the tablespoon. A few foods, such as stick margarine, can be difficult to measure with a spoon; a serving of margarine, for example, can be measured by using the "ruler" provided on the the product's packaging.
Other foods will list a serving as "x number of slices" or "x pieces" such a deli meat or candy, where you can simply count out the number of pieces that make a serving.
Some foods list a weight, such as an ounce, as a serving, which requires the use of a kitchen scale. However, if you search for that same food on a caloric database such as Calorie Count Plus, you may find an alternative form of measurement is provided, such as cups or "portion of package."
Lastly, many foods are available in "single serving" size packages. This means that you can eat all of the food in the package for the listed number of calories. It's important that you don't assume a package is a single serving. Look on the package's nutrition label and find the "servings per package" or "servings per container" section. If it says "1" then you do not need to measure or count the food to know your caloric intake.
8 Easy Ways to Lose Weight
Lose weight without going on a diet!
Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.
1. Learn to Read Labels
To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.
2. Snack Smart
lose weight with healthy snacks
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.
3. Eat More Grains and Produce
lose weight eating vegetables
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.
4. Eat Enough, Often Enough
lose weight eating regularly
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!
5. Drink Plenty of Water
lose weight drinking water
Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.
6. Get Moving
lose weight with exercise
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control
lose weight using measuring cups
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down
lose weight with a food diary
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.
Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.
1. Learn to Read Labels
To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.
2. Snack Smart
lose weight with healthy snacks
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.
3. Eat More Grains and Produce
lose weight eating vegetables
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.
4. Eat Enough, Often Enough
lose weight eating regularly
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!
5. Drink Plenty of Water
lose weight drinking water
Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.
6. Get Moving
lose weight with exercise
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control
lose weight using measuring cups
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down
lose weight with a food diary
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.
Diets A to Z
The Low-Down on Popular Weight Loss Plans
You can't open a magazine, turn on the TV or even talk to a friend these days without getting word of a new diet plan that promises to help you drop pounds. Get details on some of the more popular diets out there so you can start gathering the information you need to make a decision about which one may be best for you.
>90/10 Diet
Author Joy Bauer puts a unique twist on traditional diets by allowing you "fun foods" that you can enjoy as long as you follow healthy eating guidelines 90% of the time.
>5-Factor Diet
The 5-Factor Diet is a book written by fitness trainer Harley Pasternak. It requires eating five meals, made of five ingredients, daily.
>Atkins Diet
Dr. Atkins' New Diet Revolution, by the late Robert Atkins, MD, is one of the most well-known and popular low-carb diets.
>Best Life Diet
The Best Life Diet is a book authored by fitness trainer Bob Greene (of Oprah fame). It focuses on making healthier choices, such as choosing whole grains over refined carbohydrates, and controlling calories.
>Carbohydrate Addicts Diet
The authors of this diet say the rise of insulin caused by certain foods actually induces the "carbohydrate addict" to eat even more carbs, resulting in weight gain.
>Jenny Craig
The Jenny Craig weight loss program involves eating pre-packaged, portion-controlled meals and regularly speaking to a counselor.
>Nutri/System
Nutri/System offers pre-prepared food you order through the mail. The plan is based on the Glycemic Index, which rates foods according to their effect on the blood sugar.
>The Schwarzbein Principle
Dr. Schwarzbein's program focuses on the connection between insulin levels and carbohydrate intake, and encourages the consumption of high-protein foods (such as meat) while limiting carbohydrates.
>Somersizing
Actress Suzanne Somers has penned several health and diet books; among them is one that encourages combining foods and eliminating certain "funky" foods, referred to by the author as "Somersizing".
>The South Beach Diet
The South Beach Diet, by Arthur Agatston, MD, focuses on eliminating or limiting your intake of certain carbohydrates while increasing good fats.
You can't open a magazine, turn on the TV or even talk to a friend these days without getting word of a new diet plan that promises to help you drop pounds. Get details on some of the more popular diets out there so you can start gathering the information you need to make a decision about which one may be best for you.
>90/10 Diet
Author Joy Bauer puts a unique twist on traditional diets by allowing you "fun foods" that you can enjoy as long as you follow healthy eating guidelines 90% of the time.
>5-Factor Diet
The 5-Factor Diet is a book written by fitness trainer Harley Pasternak. It requires eating five meals, made of five ingredients, daily.
>Atkins Diet
Dr. Atkins' New Diet Revolution, by the late Robert Atkins, MD, is one of the most well-known and popular low-carb diets.
>Best Life Diet
The Best Life Diet is a book authored by fitness trainer Bob Greene (of Oprah fame). It focuses on making healthier choices, such as choosing whole grains over refined carbohydrates, and controlling calories.
>Carbohydrate Addicts Diet
The authors of this diet say the rise of insulin caused by certain foods actually induces the "carbohydrate addict" to eat even more carbs, resulting in weight gain.
>Jenny Craig
The Jenny Craig weight loss program involves eating pre-packaged, portion-controlled meals and regularly speaking to a counselor.
>Nutri/System
Nutri/System offers pre-prepared food you order through the mail. The plan is based on the Glycemic Index, which rates foods according to their effect on the blood sugar.
>The Schwarzbein Principle
Dr. Schwarzbein's program focuses on the connection between insulin levels and carbohydrate intake, and encourages the consumption of high-protein foods (such as meat) while limiting carbohydrates.
>Somersizing
Actress Suzanne Somers has penned several health and diet books; among them is one that encourages combining foods and eliminating certain "funky" foods, referred to by the author as "Somersizing".
>The South Beach Diet
The South Beach Diet, by Arthur Agatston, MD, focuses on eliminating or limiting your intake of certain carbohydrates while increasing good fats.
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