Weight Loss Education

Sensible Weight Loss:  by Kerri Lanum, MS, ATC

The weight-loss industry generates billions of dollars a year in business, so it's obvious that a lot of people are trying to lose weight. No product has proved to be a "magic pill" for weight loss, but most people can lose weight by educating themselves and having a strong commitment to a proper nutritional plan. Following sensible tips always helps bring success for anyone who wants to drop some pounds.

It is Not All About Counting Calories

The amount of calories you consume each day is vital to your weight-loss plan. A calorie represents the amount of energy in the food we eat, so being aware of the amount of calories you consume each day is vital to your weight-loss plan. Every food has a caloric value. For example, a 6-ounce chicken breast has about 200 calories, and a 6-ounce cup of ice cream has about 250 calories. The size and calories of each of these selections is similar, but their nutritional makeup and how they are broken down in your body are very different. Three macronutrients are involved: carbohydrates, proteins and fats. A 2005 report from the Linus Paulings Institute at Oregon State University breaks down the details: Your body needs about 30 percent of its calories from protein. Proteins are referred to as the building blocks of your body, and they are essential for the building and repairing of tissue. Carbohydrates are used for energy, and 40 percent of your body's calories should come from carbs. Fat is stored energy, and it should make up 30 percent of your daily calories. Using the above example, the chicken breast has 0 grams of carbohydrates, 40 grams of protein and 3.2 grams of fat. The ice cream has 32 grams of carbohydrates, 4 grams of protein and 12.8 grams of fat. The key is to know not only the caloric value of the foods you eat but also the makeup of those foods so you can balance your percentage of macronutrients appropriately. Many people consume too many carbohydrates, especially simple carbohydrates, and not enough protein. So, even if they are cutting calories, this imbalance could be keeping them from losing weight.

Increase Your Activity
One of the many health benefits of exercise is that it can help you lose weight. Incorporating more activity into your daily life can help burn off excess calories and aid your weight-loss efforts. Taking the stairs instead of the elevator, parking farther away at the store and playing outside with your children are some easy ways to make you more active and burn more calories.

Set Realistic Expectations
Successful and sensible weight loss takes time. The most successful long-term weight loss usually happens when a person is losing weight at a rate of two or three pounds per week--or sometimes even less. Don't get discouraged--be determined to stick with your healthy new lifestyle. It will pay off enormously in the long run and will lead to a more enjoyable, active and healthy life. The adage "slow and steady wins the race" really is true.

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