To lose weight, you have to eat fewer calories than your body uses. Calories are the amount of energy in the food you eat. Some foods have more calories than others. For example, foods that are high in fat and sugar are also high in calories. If you eat more calories than your body uses, the extra calories will be stored as body excess fat.
The best way to lose weight and keep it off is to eat fewer calories and be active. If you cut 250 calories from your diet each day and exercise enough to burn off 250 calories, that adds up to 500 fewer calories in one day. If you do this for seven days, you can lose one pound of fat in a week.
Many experts believe you should not try to lose more than two pounds per week. Losing more than two pounds in a week usually means that you are losing water weight and lean muscle mass instead of losing excess fat. If you do this, you will have less energy, and you will most likely gain the weight back.
How often should I eat?
Some people benefit more if they eat five to six smaller meals throughout the day, about two to three hours apart. For example, their first meal of the day might be a cup of low-fat or nonfat yogurt and a banana. Three hours later they might eat a simple deli sandwich with whole-grain bread and fat-free mayonnaise.
Eat breakfast and don’t skip meals. While skipping meals may help you lose weight in the beginning, it fails in the long run. Skipping meals may make you feel too hungry later in the day, causing you to overeat at your next meal.
After about a month of eating a nor mal breakfast, lunch and a light dinner, your body will adjust.
What is so bad about high-fat foods?
It is important to remember that some fats can be beneficial to your overall health. “Good” fat, such as polyunsaturated and monoun-saturated fats are found in fish, nuts, and low- or nonfat dairy products.
What are empty calories?
But staying hydrated is important for good health. To reduce the calories and sugar in your diet, substitute water, zero-calorie flavored water, non-fat or reduced-fat milk, unsweetened tea or diet soda for sweetened drinks. Talk with your family doctor or a dietitian if you have questions about your diet or healthy eating for your family.
Can I trust nutrition information I get from newspapers and magazines?
There is no “magic bullet” when it comes to nutrition. There isn’t one single diet that works for every person. You need to find an eating plan that works for you.
Good nutrition doesn’t come in a vitamin supplement. Only take a vitamin with your doctor’s recommendation, as your body benefits the most when you eat healthy foods.
Eating all different kinds of foods is best for your body, so learn to try new foods.
Fat diets offer short-term changes, but good health comes from long-term effort and commitment.
Stories from people who have used a diet program or product, especially in commercials and info-mercials, are advertisements. These people are usually paid to endorse what the ad is selling. Remember, regained weight or other problems that develop after someone has completed the diet programme are never talked about in those ads.
Will diet drugs help?