Fat Loss Tips.

Archive for February, 2010

You always feel like you're doing everything and you still can not lose weight? It may be that you underestimate what you eat. Do not feel bad, according to research studies, 80% of us underestimate our food intake and that includes dietitians. It is easy to do because the portions were so large that our estimates for a cup of rice or 3 ounces of meat is much more important than reality. A study conducted at St. Luke-Roosevelt Hospital Obesity Research Centerfound that participants believed they were eating about 1,000 calories per day when in fact they actually ate 2,000 calories.

It was very obvious to me when I worked in private practice. I had plastic models of food to show people what a portion looks like and began to laugh and have always thought that was a joke. They said things like "yeah right … I eat three times that amount" or "are you kidding?" No joke my friends, these parts are real and they lookvery low compared to what one might consider to resemble a cup.

Not only do we estimate our portions incorrectly, we also do a lot of unconscious eating throughout the day and we underestimate too. I tested myself a time with the concept. When I worked in a small hospital in California, we have always been around junk food. There was a bowl of Hershey's miniature in the manager's office and there was always donuts, cookies, candy and see that the various doctorsRepresentatives of supply and families can bring in. I guess I ate a couple of chocolates and maybe a cookie for the day. I really thought I ate much less than my colleagues. After all, I was the dietitian and I wanted to give an example of a little advantage but is not water. I tested and decided to mark on a sheet of paper each time I ate junk food.

The result surprised me. At the end of a typical day I ate 4 Hershey Miniatures, 2mints, shortbread 4, 3 and Sees Candies. This is in addition to a grand total of 596 calories and 35 grams of fat. Ouch! It is easy to nibble on these little treats unconsciously throughout the day. However, they add up quickly and can contribute to weight gain quickly. If you would have asked how I ate, I would not have guessed it was that much.

So what is the solution for this "under-estimate what we eat" problem? For starters, measure your food in the actual measurementcups for a week. Have an idea of what a half-cup of rice looks like on your plate. An easy way to do this is to use your ½ cup measuring cup as a scoop of rice and pasta. They work well as a spoon to serve. This will let you know if your estimates are close to food or if they are out in left field. This does not mean you have to weigh your food for the rest of your life. It's just time to ensure that your estimates are on track.

The second solution is to keep a detailed foodJournal. This is the best way to be accountable to yourself and to bring all unconscious nibbling at the forefront. Research shows that people who keep food records to achieve their weight loss more effectively. Get a small notebook and keep track for a week and see if you learn something new about your eating habits.

(c) 2006, Meri Raffetto

im 17 and probably 20-30 pounds overweight! and i need to lose the weight cause i really cannot stand to see my face in the mirror. any tips to help me lose the weight in time for summer..? OR anytime that is?

What do you have to do?

ihave a exercise cycle ,how could it help me, i have to loss my weight in 3months,is there any best way, ihave a small baby so can’t work outside.suggest me abt diet also.

Dealing with obesity can be very frustrating because it takes time to burn calories and achieve the perfect figure you've always wanted. Most people tend to starve their bodies, but what is really happening is that the body slows down its use of calories thereby showing no significant weight loss on the scale. According to fitness experts, it is healthy to consume 1200 calories daily to provide the nutrients needed by the body and let the calorie deficit needed torapid weight loss.

Most diet plans that are developed by nutritionists and health professionals are designed to accommodate 1200 calories. However certain factors affect the number of calories a person needs to eat to achieve weight loss. These factors include gender, age, metabolic rate, levels of fitness, exercise, medical history and body size. Caloric needs of an individual person is calculated in accordance with these criteria in mind.

Although 12 calories in Maysound like much food, it's not really true. Calories add up quickly and a balance of macronutrients is necessary to make you feel full and satisfied and do not feel the need to consume more calories. Macronutrients can be supplied to the body as fat, carbohydrate and protein. Macronutrients can be consumed as follows:

55% of calories from complex carbohydrates
15% of calories from protein
30% of calories from fatty acids (only 10% saturatedfat)

These percentages would translate into 660 calories from carbohydrates, 180 calories from protein and 360 calories from fat. However, these percentages can be tweaked a bit to adapt to certain medical conditions.

A classic example of a 1200-calorie diet would be:

Breakfast

1 English muffin, whole wheat
Peanut butter – a tablespoon
Half Banana

In mid-morning Snack

An apple and twenty almonds

Lunch

Whole Wheat bread – two slices
Turkey breast (low sodium) – 2oz.
Cheese – 1 oz
Mustard – A tablespoon
Tomato
Lettuce
An orange

Afternoon Snack

Low fat yogurt – 8 ounces

Dinner

Breast baked, grilled or roasted chicken (skinless) – 3 ounces
1 cup cooked broccoli or other vegetable
Brown rice – 2 / 3 c.

Evening Snack

1% Milk – 1 cup
Fig cookies (low fat) – 2

There are many advantages of going on a calorie 1200> Diet-plan. The biggest advantage of this scheme is that the addition of healthy, nutritious food so that food cravings are minimized. Therefore, you can easily avoid episodes of overeating and keep your weight under control. Because food goodness includes various food groups, it provides energy to every cell in your body. You must drink about 48 ounces of water and snacks and meals to keep your body well hydrated.

This scheme is notappropriate for pregnant or breastfeeding women whose caloric needs are much higher. It would be a good idea to consult your nutritionist or doctor before taking any diet plan to lose weight. You can accelerate weight loss by adding a workout to your daily routine.

Just wondering…
I need a proper Body Building diet but dont know how to work it.

I’m a 23 year old male, 6’0, 245 lbs and i’ve kicked up my exercise from 3 days a week to 6-7 days a week, burning 400-500 for each session. I consume around 1600-1800 calories a day. Is this enough to lose 2 lbs a week?