Free Preview - Chapter 1 - Basics of Dieting - Building a Sustainable Diet
Building a sustainable diet and exercise plan is the key to maintaining a consistent weight. This is not easy for many people. As described in the previous sections, the landscape is literally covered with calories, and exercise takes time and energy.
The first step to building a sustainable diet is to start counting the calories that you consume in a day so that you become conscious of two things:
- You need to understand exactly how many calories you are eating on a "normal" day.
- You need to realize where each calorie comes from - you need to build a calorie database in your brain so that you know, whenever you eat something, just how many calories it is supplying.
In the United States, any food that you buy in the grocery store is required by the U.S. Food & Drug Administration to have a nutritional label with that food's calorie content. You can also look at a chart like this one to find out the number of calories in different foods. Any chain restaurant will supply you with nutrition information both at the store and on the Web (or you can see a Web site like this).
The second step is to figure out how many calories you need in a day. You can use the "12 grams per pound" rule, or you can get more precise by looking at the formulas in How Calories Work.
Pick your "ideal weight" - the weight that you would like to maintain. Then calculate how many calories a day you can consume to maintain that weight.
The third step is to compare the two numbers - You may be startled by the difference between the "number of calories you need" and "the number of calories that you take in" in a day. That is where the extra pounds are coming from.
Above is an example of what you could eat to follow the food pyramid guidelines.
The fourth step is to figure out how to bring the two numbers in line. What you will soon realize is that 1,600 or 1,800 or 2,000 calories per day just isn't that many. You have to watch and count everything you eat and drink every day and stick to your daily limit.
The fifth step might be to add exercise to the mix so that you can raise the number of calories you can consume per day. Online resources like this exercise calculator or this exercise chart will show you how many calories different forms of exercise can burn. Burning 250 or 500 calories per day through exercise can make a big difference.
- *FREE PREVIEW* Chapter 1 - Basics of Dieting
- Your Body's Efficiency
- Taking Calories In
- Sample Menu
- The Idea Behind Dieting
- Why Diets Tend Not to Work
- Building a Sustainable Diet
- Cutting Calories
- Fitting in Exercise
- Weight Loss Myths
- Chapter 2 - Understanding Calorie
- What is a Calorie?
- What Calories Do
- Basal Metabolic Rate
- Your Caloric Needs
- Calories, Fat and Exercise
- Chapter 3 - Food
- I'm Starving...
- Chapter 4 - Fat & Fat Cells
- What is Fat?
- Saturated vs. Unsaturated
- Fat and Health
- Essential Fatty Acids
- So What Should I Eat?
- Fat Cells
- Where's the Fat?
- How Fat Enters Your Body
- How Fat is Stored in Your Body
- Hormones That Act Opposite to Insulin
- How Your Body Breaks Down Fat
- Brown Fat: Making Heat
- Losing Weight and Losing Fat
- Chapter 5 - The Atkins Diet
- What is Low-Carbohydrate Dieting?
- The Four Phases of Atkins
- The Foods You Can Eat
- How Atkins Causes Weight Loss
- Benefits and Drawbacks
- The Experts Weigh In
- Glossary of Atkins Terms