Did Someone Say Diet? Just Say No (part 2) Part 1 of this article explained why a lifestyle change, not a diet, is the way to go in order to lose weight and keep it off. This column will help you start making that permanent lifestyle change. Once you understand the basics, you can use this information to customize a plan to satisfy your particular health and fitness goals. Weight loss boils down to a simple equation: take in less energy than you burn. Since energy is measured in calories, to lose weight, you must either take in fewer calories, burn more calories, or both. Once you reach your desired weight, you’ll need to take in the same amount of calories you’re burning in order to maintain it. One pound of body fat is worth about 3,500 calories. This means that over a week’s time, you can lose a pound by creating a deficit of 500 calories per day (7 days x 500 calories = 3,500). Sound tough? Not really; if you take a brisk walk for a half hour, you burn about 200 calories. If you replace, say, a plate of cheese ravioli and meat sauce with whole grain pasta, marinara, and veggies, that’s about a 300-calorie savings (and better heart health!). There are your 500 calories. Is it necessary to count calories? No; by eating less and exercising more, you’ll be creating the calorie deficit needed to burn body fat. I do not recommend losing more than one pound per week. The slower weight comes off, the more likely it will stay off. Very low calorie diets make your body think it is starving and will lower your metabolism, which makes burning fat even more difficult. This natural survival mechanism, favorable for our ancient ancestors who had to go long periods of time with very little food, is a disadvantage if you’re trying to shed extra pounds. Plus, it’s unpleasant and counterproductive to be hungry all the time. If you like numbers and want a calorie goal, you can multiply your current weight (in pounds) by 10. This is just a guideline; energy needs vary according to age, gender, and activity level. As far as exercise, it’s not important what kind of exercise you do as long as it is safe, brisk, and continuous. Do the things you like the best and remain committed to them. If it’s been a long time, see your doctor before you start. Bottom line: losing weight is not about banning entire food groups or running a marathon. It’s about tradeoffs, and it has to work for you for a lifetime. Getting started is hard, but once you reach your weight goal, you can continue to use strategies that have worked for you in order to maintain your healthy weight. Your life plan for weight control requires ongoing education. Start now by enjoying a regular exercise program, and cutting back by eating more fruits, vegetables and whole grains, and fewer sweets and overly fatty foods.
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