How Many Calories Should I Eat Everyday To Lose Weight Eating to Lose Weight – Facts for Real Loss

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Eating to Lose Weight – Facts for Real Loss

How many times have you tried a diet, only to find you can’t stick with it or the weight you lost comes back? Or maybe none of them were successful. Many people will try many different weight loss techniques in addition to fad diets, only to find again that they continue to struggle to achieve that “elusive” goal.

In a recent study, thousands of people said they followed their doctor’s orders to eat healthily and exercise vigorously. However, their weight was still gaining and they usually gave up, deciding that the “diet gurus” must have the right answer. When the researchers assessed these people’s calorie intake, they found that most of the people ate an average of 400 more calories a day than they thought. In one week, that’s 2800 calories, which can lead to nearly a pound a week of weight gain.

This article will discuss some diets and eating methods that are ineffective, or just plain wrong, and then give tips on how to actually make changes that will produce weight loss results.

Too much of a good thing

If you’ve improved your food choices, good for you! If you’re not yet losing weight, however, watch your portion sizes. Too much of even a good thing can pack on the pounds if the result is more calories eaten than burned. If you’re eating well but still can’t lose weight, try keeping a food diary for 3-5 days to find out how much good you’re eating. Don’t just list the foods you eat, weigh and measure your foods to be very clear about how many calories each serving provides you. After weighing and measuring your foods for a week, you’ll have a much clearer picture of what makes a serving and how many calories you’re realistically eating each day.

The “Lite” fare can add up

Another mistake people make is thinking that foods labeled “fat-free,” “low-fat,” or “reduced-fat” mean they can eat more guilt-free. However, one thing to keep in mind keep in mind is that the taste has to come from something. So, if a food is lower in fat, it may be higher in sugar, which means the calorie level stays the same, if not higher. As a result, you eat more any more and you find yourself slowly gaining weight on your weight loss journey.

These low-fat choices may be good, but keep making these foods an occasional treat and eat the same amount you would if they were the full-fat versions. Depending on your taste, you may want to stick with your higher-fat version and eat it less often or eat a smaller amount.

We can drink our calories

A regular soda, sweetened tea, smoothie, etc., all provide calories. It is estimated that about 20% of the calories we consume every day come from the liquids we drink. Research has shown that calories from these sources do not satisfy hunger either. Experts say just one regular soda a day, every day, can add 15 pounds to your body in a year.

What do you drink regularly? I love the Starbuck’s Frappuccino®, but I know that if I drank one every day I would add about 300 calories a day to my food intake! In one week, that would translate into 2100 calories. It takes 3500 calories to equal one pound.

Skipping meals

This is an extremely common mistake that dieters make. They believe that if they skip a meal, they’ll eat fewer calories throughout the day. However, your body gets used to a certain number of calories each day, so if you don’t get them in the first half of the day, you’ll likely crave foods later in the day, making up for the deficit. Unfortunately, evening foods are generally higher in fat and less nutritious.

A suggestion is to never skip breakfast or lunch and, if you are not too hungry at dinner, eat light or half of what is served. Increase your water intake, especially 30 minutes before a meal. If you’re not used to eating breakfast, at least start your new habit with some protein and fruit. Once you get into the habit of eating lighter at night, you’ll eventually start waking up hungry.

If you travel a lot or feel too busy to stop and eat, bring along some “portable” groceries. Even a meal replacement bar is better than skipping it altogether. Many foods like cooked and refrigerated vegetables or cut fruit, along with some crackers and a protein like string cheese or peanut butter store well. Today, there are many small coolers that you can take with you in the car or on the plane.

If it gets in your mouth, count

It’s not uncommon for people to wonder why they aren’t losing weight because they are eating very healthy, moderate meals. They don’t skip meals, have cleared the “junk” and control portion sizes.

However, they forget about snacks between meals! A good rule of thumb is to consider that each bite can have an average of 25 calories: thus, four “extra” bites in a day translates to 100 extra calories for that day. An excellent site that provides suggestions for reducing these extras is at this link: http://lancaster.unl.edu/food/ftmar03.htm. Grab a quick handful of fries when you run to the kitchen? At work, do you stop by the vending machine to “cure the hunger” in the afternoon? Or maybe you head to grab a few bites of ice cream from the container when you’re tired, stressed, or angry. All these “little” extras add up! If you eat 100 extra calories every day, you’ll gain nearly a pound of weight in a month.

Again, keeping a food diary, longer than 5 days, helps people become truly aware of the “hidden” extra calories they eat at times they weren’t even aware of. In a previous program I offered, clients kept a food diary for 30 days, entering a diary every day along the way. Every single client who has followed this program has discovered times they ate that they were unaware of, and every single one of them has successfully lost weight while on the program!

When I see nutritional clients having trouble controlling their eating, snacking and craving habits, I often encourage them to keep more fruit on hand. If you tend to crave sweets, eating fruit instead will satisfy that craving, you will lose weight and also be healthier thanks to antioxidant-rich foods.

Does life end on Saturday and Sunday?

This is one of my favorites! Weekend “days off” have become popular with a particular diet and exercise program. However, what I see in my clients is that if they can’t control their eating as a “natural” part of life, taking the weekend “off” won’t help instill new, healthy habits. It’s very easy to pack on extra calories in just two days! If there is a food you avoid because you perceive it as a “bad” food or because you don’t feel you can control the amount of servings of that food, but you “allow” it on the weekends, you are depriving yourself of learning to manage that food. and you may actually continue to struggle with it for life. Wouldn’t it be nice to feel at peace with a troublesome food at some point instead of always avoiding it as “the enemy”?

Fill up on nutrient-dense foods

Although 66% of all Americans are overweight or obese, there are still people who manage to control their weight without ongoing struggles. How do they do it? This article doesn’t focus on exercise, but as a personal trainer, I can dispute the benefits of consistent exercise. Another key is to eat “nutrient dense” foods that are high in moisture and low in fat. These are foods that fill you up without a lot of calories. Several Penn State University studies have identified particular foods that fall into this category—examples include water, broth-based soups, vegetables, and especially leafy greens. Adding greens to mixed dishes helps increase nutrient density and decrease dish calories. Add water-rich vegetables like broccoli, carrots or chili tomatoes, stews, and even macaroni and cheese. Studies have shown that people will eat the same serving size, but because of the increased “bulk,” they eat fewer calories.

I always suggest clients find one change they can make at a time. Review the suggestions above and determine what small change you can make today. Just work on that change until it becomes a habit or a natural way of eating. Only after it has become second nature should you work on a second change. Slow, small changes incorporating healthy habits that are sound will ensure that in a year you will be lighter than you are today.

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