1. How many calories should I be eating a day?
Experts say you we need to eat 10 calories per pound of body weight
just to keep us going. Add another 400 to 700 calories to count for daily
activity, including exercise. That means an active 130-pound women will
maintain her weight on about 2,000 calories per day. To lose 1 pound a week,
create a 500-calorie daily deficit. Your best bet is to eat 250 fewer calories
and burn 250 more through exercise.
2. How much fat a day is optimal if I am trying to lose weight?
According to government guidelines, 30 percent or less of your daily
calories should come from fat, whether you're looking to lose weight or not.
Experts say this can reduce the risk for heart disease, diabetes and obesity.
For an individual who’s following a 1,500 calorie daily intake that translates
into 50 grams.
3. Which vegetables pack the biggest nutritional punch?
We agree with most experts. Make it deep green, red, orange, yellow
or purple. They offer the most nutrients per calorie. Dozens of vegetables fit
the bill. Most experts like spinach, sweet potatoes, broccoli and garlic. Most
of these are rich in vitamins and minerals .
4. Are there any foods that boost metabolism?
Experts say spicy food can slightly raise your metabolism, however
the effect is too minor to make a difference. To speed up your metabolism
weight training is your best bet. With each pound of muscle you gain you will
burn an extra 50 calories a day.
5. Why is it so important to drink eight to ten glasses of water a
day?
Our body is made up mainly of water. More specifically our muscle is
made up of water. If the muscle is not properly hydrated it can affect our
metabolism. Water also aids in digestion, regulates body temperature, maintains
blood volume and improves fitness performance. If water gets boring to you, try
adding lemons or limes for additional flavor.
6. Is sugar fattening?
Sugar is a refined carbohydrate and can cause a spike in insulin
production leading to weight gain. The average American takes in over 150
pounds of refined sugar per year. Limit your intake of sugars, especially the
obvious ones because sugar comes in many forms and is processed into many
foods.
7. Is fasting dangerous?
It can be. If you go without food for more than two days straight,
your body, which normally runs on carbohydrates will be forced to feast on
muscle protein for energy. You'll lose water weight as your body flushes
protein out of your system. In time your body forms and burns compounds called
ketones, which burden your kidneys and can lead to fatigue, headache and
dehydration.
8. Is there anyway to kill a craving?
You can't kill it but you can wrestle it into submission. Try one or
both of these two strategies.
1. Have a small amount of what you are craving.
2. Make a better bad choice.
Go for fat free, sugar free yogurt instead of ice cream or go for
something similar to the food you're craving in the low fat, low sugar
category. If this doesn't work, try keeping them out of the house. There's a
little known saying “out of site, out of mind.”
9. What’s best butter, margarine or olive oil?
Olive oil. It's mostly healthy monounsaturated fat which has shown
to improve your ratio of good HDL to bad HDL cholesterol. Butter is loaded with
artery clogging saturated fat and margarine with hydrogenated trans fatty
acids, a chemically altered fat that raise blood cholesterol. Your best option
is fat free butter. There's a brand called Smart Beat which has no fat or trans
fat. Or try cooking in Pam or non-stick cooking spray.
10. Is it O.K. to snack at night?
Night time snacking isn't a diet disaster. As a matter of fact it's
very good. The key to success is what you eat. Try to limit your carbohydrates
at night. Excess carbohydrates will not burn up in the muscle therefore they'll
get stored as fat. Eat foods higher in protein at night. Also try to make
better bad choices. My personal favorites are sugar free fat free Jello Brand
pudding with skim milk. It's a great source of protein and very satisfying.
Other good bets are cottage cheese, fat free sugar free yogurt, fruits such as
peaches or strawberries which are a good source of vitamins.
As Always Remember To Lose Weight With Passion!