How Much Calories Should I Eat To Maintain My Weight How Diets Work

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How Diets Work

Dieting is a multibillion-dollar industry in the United States, but it doesn’t work for most people. The standard story is: lose 20, gain 30.

Despite what you might think, losing weight isn’t a mysterious process. In fact, weight loss doesn’t even have to involve weird diets, special exercises, or even the “magic” of fitness pills or gadgets. Do you want the secret to losing weight? Make small changes every day and slowly (but surely) you will shed those extra pounds

To lose one pound, you need to burn about 3500 calories on top of what you already burn doing daily activities. Damn… sounds impossible, right? Here’s how it works :

Calculate your BMR (Basal Metabolic Rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. during the day. Track how many calories you eat. Use a food diary to add up what you eat and drink throughout the day. If you are eating fewer calories than you are burning, you will lose weight.

Example:

Mary’s BMR is 1400 calories and she burns 900 calories in daily activity. To maintain her weight, she would have to eat 2300 calories but, after keeping a food diary, Mary discovers that she is eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain 1 pound every 2 weeks. This example shows how easy it is to gain weight without even knowing it. But it’s also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you’ll lose a pound a week and you won’t even have to change your clothes. Try these ideas:

Instead of… Do this…

Drink an afternoon coke Drink a glass of water. (calories saved: 97) Eat an egg McMuffin Eat a small whole grain bagel +1 tablespoon peanut butter (calories saved: 185) Use your break to get to work or get a snack Walk up and down a flight of stairs for 10 minutes (calories burned: 100) Hit the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100) Watch TV after work Do 10 minutes of yoga (calories burned: 50)

9-diets that work :

1- Glycemic index foods: some fruits and vegetables; whole grains such as oats, barley and bran; basmati rice; a bit of pasta; quinoa; Chickpeas; plain yogurt; and skimmed milk.

2- Macrobiotic dietary foods: brown rice; soy products; local fruit and vegetables; beans, seeds and nuts in moderation; fish in moderation.

3-Organic food: pesticide-free fruits and vegetables; Whole grains; free range eggs, chicken and beef; hormone-free milk

4- Raw foods: sushi, fruits and vegetables, nuts, seared fish and meat.

5-Sonoma diet

Foods: Lean proteins, feta cheese, almonds, peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, whole grains, and wine.

6-jenny craig Foods: Skim milk cereal, Jenny Craig chicken noodles, fruit, vegetables, Jenny Craig pumpkin soup.

7- NutriSystem Foods: Nutrisystem-Style Apple Cinnamon Oatmeal, Broccoli Cream Soup, Beef Tacos, Whipped Sweet Potatoes with Cheese.

8- South Beach Diet Foods: Phase 1: Veggies, Eggs, Cheese, Nuts, Beef, Fish; Phase 2: Reintroduce bread, cereals and potatoes 9- the Food zone: ratio based on carbohydrates (40%), fats (30%) and proteins (30%).

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