Weight loss! A very popular subject amongst Americans. There are
as many
“diets” out there as there are pounds to lose. Low carb. High
protein. Low fat. High carb. It’s enough to confuse any of us.
Weight loss! A very popular subject amongst Americans. There are as many “diets” out there as there are pounds to lose. Low carb. High protein. Low fat. High carb. It’s enough to confuse any of us.
The bottom line to achieving your weight loss goal is to consume fewer calories than you burn off. It takes a deficit of 3500 calories to lose one pound.
Conversely, if you eat 3500 more calories than you burn off, you will gain a pound. However, it is important to keep in mind that not all calories are created equal.
Carbohydrates have four calories per gram. And again, it is crucial to recognize that some “carbs” are better for you then others. Complex carbohydrates, such as those found in whole grains, provide more fiber and will keep you fuller longer. These are the more desired variety. Simple carbohydrates, such as a candy bar, will give you a spike of energy, but when it wears off, you will be more tired than you were when you started.
Protein, like carbohydrates, has four calories per gram. Certain protein sources have a higher fat content. Also, some protein sources are more complete than others by having more of the amino acids (the building blocks of protein).
Fat contains nine calories per gram; more than twice that of carbohydrates and protein. And again, like the other nutrients, some fats are more beneficial than others. Foods containing omega-3 and omega-6 fatty acids (such as nuts and tuna) can help lower cholesterol. Food that harbor trans fatty acids are more likely to be the cause of heart-related problems and various types of cancer.
Now that we know where the calories come from, let’s review their impact on our weight. The only real necessity for success at weight loss is to stay within your daily caloric needs for your goal weight.
I have heard caloric requirements compared to a financial budget. Looking at the big picture, if you think of how many calories you need in a week/month etc., you can save up and pay back.
For example, if you take a vacation, you can either pay for it before you go, or put it on a credit card and pay it back later. Eating is the same way. If you indulge one day, you can make up for it the next by being careful about what you eat.
Similarly, if you keep to a sensible regime all week, you do not need to feel guilty if you consume a little more on the weekend. Just so long as you balance it out (as you would your budget).
Weight control is all about choices. It is not about deprivation. There is no such thing as a “bad” food. This is not to suggest that you only eat junk if you are keeping within your budget. It may work from a weight standpoint, but not from a nutritional one. It is best to start with a baseline budget of healthy foods, including fruits, vegetables, whole grains, lean meats/fish (or other lean protein sources), and no- or low fat milk products, then add in the goodies. This is helpful for managing both you health as well as your caloric budget.
The key is to think of your eating habits as a “lifestyle” rather than a diet. The mere word “diet” implies deprivation and is thought of as a temporary means to your goal. Once you reach your goal, if you go back to your old habits, you will regain the weight (and probably then some). By making a lifestyle change, and allowing yourself some leeway within the budget, you are more likely to achieve a long-term weight loss goal.
Karen Frost is the Wellness Director for Gold’s Gym of Morgan Hill. She holds a Master of Arts degree in Physical Education from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant.
