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| Food Leftovers Can Ruin Your Diet We women are traumatized by waste. We can't throw away leftovers. Result? We eat them and get fat. Girls, it's time to change! Don't be bullied by leftovers - especially if you're on a diet. How to Reduce Food Leftovers Without Eating Them Step 1. Hold plate containing food leftovers, in left hand. Step 2. Walk to trash bin. Open bin with right hand. Dump leftovers. Step 3. Eat candy bar (Whoops! Just kidding). Food Leftovers Warning from the Fat Police Eating leftovers just because you can't stand waste, is a serious dietary offence punishable with a life sentence of fat thighs. |
| Bad Days When Dieting Every dieter has bad days. No disrespect, but if God went on a diet he'd have bad days, too. Our Daily Diet However, no one stays fat because of the occasional binge, or bad day. It's our daily diet habits that keep us fat. So the next time your diet plan goes up in smoke, don't worry about it. Just wait till the storm passes and then return to your diet. Diet Panic Most dieters panic when they have a binge or a bad day. They get hysterical and guilty and think they're doomed to stay overweight for ever. Which makes them feel: Why bother? Result? Goodbye diet plan. Dealing with Unplanned Binges When Dieting If you have an unplanned binge or any other kind of diet disaster, just wait till the mood passes then go back on your diet. Remember, even if you have 65 bad diet-days a year, you can still have 300 good ones. Diet-Recovery Plan Coping with bad days when dieting is MUCH easier if you have a diet recovery plan: i.e. a pre-arranged plan for what to do AFTER your binge. For example, the morning after your unplanned binge, you might execute the following diet-recovery plan: Telephone diet buddy (or best friend). Diet buddy comes round to forgive you for your diet sins. Then both of you visit gym/swimming pool for exercise session. Then you eat a healthy meal together and discuss your return to your diet plan. Prepare for Diet Disaster You WILL have several unplanned bingeing episodes when you diet. Prepare for them IN ADVANCE. This is the secret of successful weight loss. |
| Reducing Calories The energy released for body functions when foods are burned in our body is measured in calories (more correctly kilo calories or kcal) which is the energy required to raise the temperature of 1000 grams (2.2 pounds) of water by one degree celsius (1.8 degrees F). Calories come from proteins, carbohydrates, fats and alcohol. Calories in excess of our bodies needs are stored as fat and therefore ALL calories are potential sources of fat. Motivation to Cut Calories No matter what I or other nutritionists say, cutting calories is not the most enjoyable exercise on planet earth. The tastiest foods are frequently those that contain the highest amount of calories, and even though most of the "taste" comes from added fat, sugar and/or sodium, it's not easy to give up these daily treats. So, if you need to reduce calories to lose weight, do it properly and spare yourself months (or years) of haphazard dieting. The good news is, once you start eating healthier foods with less of these "taste-enhancers", your tastes will change and you'll find it much more difficult to revert to eating mouthfuls of fat and sugar. Ways to Reduce Calories The best way to lower your calorie intake is to substitute a lower calorie alternative for your normal high-calorie food. Here are 4 examples: Instead of: 1 cup whole milk (150 calories). Choose: 1 cup non-fat milk (90 calories). Calorie Saving: 60 calories Do this once a day and save: 21,900 calories per year. This is the equivalent of: 6.25 pounds of weight -------------------------------------------------------------------------------- Instead of: 2 eggs scrambled with 1 pat butter and whole milk (261) Choose: 1 egg, 2 egg whites, scrambled with skimmed milk (144) Calorie Saving: 117 calories Do this twice a week and save: 12,168 calories per year. This is the equivalent of: about 3.5 pounds of weight -------------------------------------------------------------------------------- Instead of: 6 oz cream of chicken soup (245) Choose: 6 oz chicken noodle soup (80) Calorie Saving: 165 calories Do this twice a week and save: 17,160 calories per year. This is the equivalent of: nearly 5 pounds of weight -------------------------------------------------------------------------------- Instead of: 3 Cups Microwaved Caramel Popcorn (280) Choose: 3 Cups Airpopped Popcorn (90) Calorie Saving: 190 calories Do this three times a week and save: 29,640 calories per year. This is the equivalent of: 8.5 pounds of weight -------------------------------------------------------------------------------- Total Calorie Reduction Total calorie saving: 80,868 Total body fat: 23 pounds -------------------------------------------------------------------------------- Food Calorie Facts For reference, here are energy values for the basic foods. Fat: 9 calories per gram Carbohydrate: 4 calories per gram Protein: 4 calories per gram Alcohol: 7 calories per gram Note About Low Fat Foods If a food is labelled "fat-free" or "low-fat", this does not necessarily mean that it is low calorie. Many fat-free foods are high in sugar, which can make the food high in calories. And because sugar contains no nutrition, high sugar foods are not ideal for health or weight control. |
| Calories Burned Workouts That Burn About 4 Calories per Minute The following type of exercise burns about 4 calories per minute: callisthenics, cycling (slow), gardening (light), golf (social), general housework, line dancing, table-tennis, tennis (doubles) and walking (slow). Workouts That Burn About 7 Calories per Minute The following type of exercise burns about 7 calories per minute: aerobics, basketball, baseball, cycling (moderate), dancing (active), football, raquetball, skiing, swimming, tennis (singles) and walking (brisk). Workouts That Burn About 10 Calories per Minute The following type of exercise burns about 10 calories per minute: basketball (competitive), cycling (fast), dancing (strenuous), football (competitive), jogging, kick-boxing, running, skiing (cross country), skipping (with rope), swimming (vigorous), walking (vigorous), weight training (heavy). Improves Metabolism and Cardio Taking regular physical exercise is a great way to burn extra calories. In addition, regular workouts will raise your metabolic rate (how fast you normally burn calories) and cardiovascular efficiency, and are therefore invaluable for maintaining health and a general sense of well-being. Weight Maintenance Rather Than Weight Loss Regular physical exercise is a vital element of an effective weight loss program. But not for immediate weight reduction benefits. Typically, it takes a minimum of 10 hours of walking, or 5 hours running, to burn off one pound of fat. Extra Benefits of Exercise Program That said, a regular fitness program (or any regular physical activity) is invaluable for medium-term eating and weight control for the following reasons: - It helps reduce appetite - It helps reduce food cravings - It improves mood and lessens the need for comfort-eating - It increases the calories you can eat without gaining weight - It improves personal motivation to stay in shape |
| Protein in Foods Animal Foods vs. Plant Foods Most recommendations for protein intake are based on animal-food sources of protein such as meat, cow's milk and eggs. However, studies show clearly that diets based solely on plant foods as sources of protein can be quite adequate and supply the recommended amounts of all essential amino acids for adults, even when a single plant food, such as rice, is virtually the sole source of protein. The American Dietetic Association emphasizes that protein combining at each meal is unnecessary, as long as a range of protein rich foods is eaten during the day. Foods Protein Content Ostrich 10 grams/ounce Beef 7 grams/ounce Poultry 7 grams/ounce Fish 7 grams/ounce Large Egg 7 grams/egg Milk 8 grams/cup Cheese (eg. Cheddar) 7 grams/ounce Bread 4 grams/slice Cereal 4 grams/1/2 cup Vegetables 2 grams/ 1/2 cup Soybeans (dry) 10 grams/ounce Peanuts 7 grams/ounce Lentils (dry) 6.5 grams/ounce Red beans 6 grams/ounce Baked potato 9 grams/8 ounces Cashews 5 grams/ounce |
| Vegetables (1 cup cooked) Protein (g) Artichokes 5.85g Asparagus 5.31g Beet Greens 3.7g Beets 2.86g Broccoli 4.65g Brussels sprouts 5.64g Cabbage, green 1.53g Cabbage, red, raw 0.97g Vegetables (1 cup cooked) Protein (g) Carrots 1.7g Cauliflower 2.9g Celery 1.25g Corn 4.45g Eggplant (aubergine) 0.82g Lettuce 0.91g Mushrooms 3.39g Onions 2.86 Vegetables (1 cup cooked) Protein (g) Parsnips 2.06g Peas, green, frozen 8.24g Peas, split 16.35g Peppers 1.25g Spinach 5.97 Tomatoes 1.53g Vegetables, mixed, frozen 5.21g Leeks 0.84 Protein Needs Protein Needs - US Guidelines on Protein and Diet The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult. This protein RDA is said to meet 97.5% of the population's needs. Protein Needs - Protein RDA is Higher Than Average Need The US RDA for protein in our daily diet is high, to cover most person's needs. For example, the average requirement for dietary protein is 0.6 grams per kilogram [2.2 pounds] of ideal body weight, while the protein RDA is 0.8 grams per kilogram of ideal body weight. So the protein RDA has a wide built-in safety margin. Adult Male Protein Needs An adult male who should weigh about 154 pounds, or 70 kilograms, requires about 56 grams of protein daily. Adult Female Protein Needs An adult female whose best weight is 110 pounds, or 50 kilograms, needs about 40 grams a day. Protein Needs for Other People The RDA increases by 30 grams per day during pregnancy and 20 grams per day during lactation. During growth, different amounts are needed. For example, 2.2 grams of protein are needed per kilogram of body weight each day in the first six months of life, and 2.0 grams per kilogram for the next six months. Table 1. Protein RDAs Age Protein RDA* 0-6 months 2.2 6-12 months 2.0 1-3 years 1.8 4-6 years 1.5 7-10 years 1.2 11-14 years 1.0 15-18 years 0.9 19 + years 0.8 [* per kilo of body weight] Protein Needs for Muscle/BodyBuilders Excess protein does NOT build muscle bulk and strength - exercise does. For example, suppose you want to make your upper body bigger and increase your upper body strength. (a) Go to your local health food store and you'll be told to increase your protein intake by eating protein shakes at each meal. (b) Then go to a sports doctor and sports dietitian. They'll tell you to eat a moderate amount of protein and swim three times a week plus do upper body weights three times a week. (c) Which advice do you believe? Sources include: Anne Collins US Dept of Agriculture UK Dept of Health Nancy Clark's Sports Nutrition Guidebook |
| Be Patient The key to losing those last stubborn pounds is to be patient! When you have very little weight to lose it is important to stick very closely to your diet in order get results. Think in terms of losing AT MOST 1-1.5 pound a week. This means following your diet and exercise program carefully for 7-10 weeks. If you do this, even the most stubborn final pounds of fat will disappear. Boost Your Daily Exercise If you take regular exercise, increase your workout by 10-15 minutes each day AND change your workout routine. Changing the type of exercise you do, or the duration, gives your metabolism an extra boost and helps to burn extra calories. Eat Regularly Eat little and often throughout the day. This helps to maintain your metabolic rate at maximum speed. Also, it keeps your blood-sugar level stable, which is helpful in reducing appetite build-up and food cravings. Some surveys show that eating "little and often" actually reduces appetite and calorie-intake. Think Thin! This may sound like psycho-babble, but it's not! Our beliefs really do affect how we behave. If you believe "I can never lose my final 10 pounds", chances are you won't. This is because we behave in a way that makes our belief a reality. However, if you think "Seven weeks from now my last 10 pounds are gonna be history" you will work to make that belief a reality. |