Let’s see, we have low-fat, low-carb, high-protein, Mediterranean, Atkins, and you-fill-in-the-blank diets. But we still have an obesity epidemic on our hands! Something’s not adding up. Actually, something is adding up—the calories.
The chief culprit in the obesity epidemic is a caloric imbalance. That is, if you continually eat more calories than you burn, you will gain weight and fat. This fact trumps the diet you are currently trying.
First, we all know that what we eat matters. Nutritious foods are critical to a healthy diet. And, a foundational diet includes the macronutrients (fats, proteins, carbohydrates).
Unless there are medical reasons or short-term fat loss goals at stake, you should eat a foundational diet. Your body needs the macronutrients. As far as fats are concerned, eat mainly heart-healthy fats (at least 10 percent of your total daily caloric intake with 15-20 percent being better).
Focus your fat loss and weight loss target on the amount of calories you eat each day. Portion control will help you stay with your meal plan and control your calories during the day. The same solution works for fat loss and weight loss: regular exercise, an active lifestyle and a nutritious, balanced meal plan.
One more thing on low-fat foods: low-fat doesn't necessarily mean low-calorie. Sometimes these products contain other ingredients such as sugars and carbohydrates to make them taste better. Carefully check the "Nutrition Facts" label to determine the total calories in the food product.
So, here are three tips to help you eat better in the New Year:
1. Get a nutritious, foundational meal plan that you can follow. There are plenty of nutritious foods that you enjoy. Put those foods in your meal plan. You are likely to comply with anything that you enjoy. Too much deprivation can lead to binge eating.
2. Find out how many calories you need each day based on your goals. If your goal is fat loss and weight loss, you need to maintain a daily caloric deficit. Don't cut too many calories from your diet. For example, if you have been eating 1,000 calories a day for months and months, your body has shifted into survival mode and is storing body fat.
For instance, my basal metabolic rate (how many calories my body would burn if I did nothing all day) is about 2,000 calories. If I eat 2,000 calories and burn 500 calories through exercise and daily activity, I will still lose weight and burn fat (500 calorie deficit).
If I starve myself and eat 1,200 calories (1,300 calorie deficit) day after day, my body will rebel and store body fat. A 1,300 calorie deficit is too large (severe calorie restriction).
3. Drink plenty of water---about half your body weight in ounces every day. If you weigh 150 pounds, drink about 75 ounces of water. It will help you eat less and your body will function better.
Enjoy eating nutritious food this year and lose weight in the process.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark is the owner of My Fitness Hut, Her Fitness Hut, Sports Fitness Hut and My Nutrition Hut. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s main site:
Your Fitness University http://yourfitnessuniversity.com