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Weight Loss: Facts and Fiction
How do I lose weight?You lose weight by taking in less calories than you consume. Plain and simple. The scale below is a great way to think about your calories.  You should try and tip the scale toward the left if you want to lose weight. Remember that to lose a pound of fat you must burn 3500 calories more than you eat. A reasonable goal for weight loss is 2-3 pounds a month. This means that over a month, you need to burn 7,000-10,000 more calories than you have eaten. On a daily level, this is 250-350 calories per day. Top What is the best diet?In short, I feel the best diet is one that is rich in fresh fruit and vegetables, lean protein, and modest amounts of complex carbohydrates (pasta, whole grains, rice, etc.). The debate will continue about low fat versus low carbohydrate diets, and I don't endorse one or the other. Both have advantages and disadvantages. I do feel that the best diet has the least amount of saturated fats. Whatever the diet, you should be able to ask yourself one question: can I stay on this diet for the rest of my life? This is where moderation and realistic expectations are important. Top What are saturated fats?Saturated fats are those that are solid at room temperature. They include butter, lard, and many animal fats. By contrast, unsaturated fats are liquid at room temperature. Examples of unsaturated fats include corn oil, canola oil, olive oil, and other plant oils. The amount of saturated fat you eat directly influences your blood cholesterol level, as well as your risk for heart disease and stroke. When it comes to saturated fats, the less you eat the better off you are. Top Is cholesterol bad?In your blood, yes. In your food, probably not as bad as you think. Take two examples: eggs and lobsters. As long as you don't fry them or dip them in butter, both are high in protein, low in saturated fat, but relatively high in cholesterol. I think both eggs and lobsters are very healthy foods (without the butter!). Most of the cholesterol you eat doesn't influence the cholesterol in your blood. In fact, your body manufactures cholesterol on its own. How much it manufactures depends on how much saturated fat you eat, how much exercise you get, and your weight. You should avoid foods high in saturated fats, not necessarily high in cholesterol. However, many foods are high in both (red meat, butter, ice cream). For more information about cholesterol you can read the March 2003 and April 2003 Newsletters. Top What are empty calories?Empty calorie foods are those with no other nutritional value. For instance, a 12 ounce can of soda contains 130 calories, but no vitamins, minerals, or other nutrients. Other examples of empty calories include most desserts and alcohol. Top How do I cut back on my calories?The best place to start is portion size. Minimizing your fat intake can also drastically impact on the amount of calories you take in. This is because each gram of fat equals 9 calories, whereas each gram of protein or carbohydrate equals 4 calories. Another way is to cut back on "empty" calories. Just as an example, if you drink a glass of water with lunch instead of a 12 ounce can of regular soda, you would lose 12 pounds over the course of a year! Top Should I drink 8 full glasses of water a day?Yes, if you are thirsty. Drinking 8 glasses of water a day doesn't help you lose weight by itself, but it can help curb your appetite if you drink a glass prior to a meal. Top What is the best way to lose fat around my [body part of choice]?In short, you can not lose fat from a specific area of the body exclusively. When you lose weight, the body burns fat from all parts of the body. You will not lose fat around your stomach faster by doing sit-ups instead of jogging or running. Top Am I too old to eat right or exercise?Only if you are 102! Just use your common sense and check with your health care provider before jumping in to anything new. Top Do I really need to exercise?Yes! There is really no other way to accomplish long term weight loss success and truly improve your health. Top What about diet pills and "natural" diet supplements?There are many products on the market that have remarkable claims. Many are appetite suppressants or stimulants. There is no lazy way to lose weight. In my opinion, diet pills or supplements are not the answer for long term weight loss, and in some cases, can have rather dire side effects. If you don't change your eating habits or exercise patterns, then when do you stop taking the drugs (and they are drugs, "natural" or not)? For more information about diet pills, and especially Ephedra, see the May 2003 Newsletter. Top Have a comment or question?If you have comments or questions you would like included on this page, please feel free to contact us! Top Don't forget, you can have your questions answered on the Smart Calorie Health and Nutrition Forum as well. Make sure to join the discussion, it's free! |
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