How Fast Can You Lose Weight?

Weight Loss Includes Fat, Muscle and Water

When we lose weight we don't just lose fat. We lose a combination of body fat, and muscle tissue. For example, studies show that when we diet, the weight we lose is on average 75 percent fat and 25 percent muscle. Furthermore, a relatively high percentage of this weight loss is likely to be water loss. Remember, water accounts for about 70 percent of the total body weight of an average person, with muscle tissue containing roughly 75 percent water (plus 20 percent protein and 5 percent minerals), and body fat containing roughly 50 percent water.

Factors That Affect Speed of Weight Loss

The human body does not lose weight at a regular or uniform speed. Different people reduce weight at different speeds. This is because weight reduction is dependent on various factors, including: weight; diet and lifestyle; level of physical activity; health and genes (inc. metabolic rate); the level of stress experienced.
Weight Loss is Not an Exact Science

As you can see, not only does weight loss include other things besides fat-tissue, the actual speed of weight reduction is determined by a variety of individual factors. So it's difficult, if not impossible, to give a precise answer to the question "how fast can I lose weight?" However, as a rough guide, here are some basic guidelines for maximum weight loss.

What is the Most Weight You Can Lose?

It is possible to lose anything up to about 20 pounds of weight per week, but most of this is likely to be water. It will therefore be regained as soon as normal eating resumes.
What is the Most Fat You Can Lose?

The maximum amount of body fat a healthy person can lose is about 3-4 pounds per week. Typically, only obese people are likely to be able to lose this amount of fat. By comparison, a woman of average weight (about 140 pounds) is likely to lose a maximum of about 1-1.5 pounds per week.
Why You Can't Lose More Weight

The human body is not designed to shed weight. It is designed to survive! Our basic body chemistry endures from prehistoric times, when famine, rather than obesity, was the biggest threat. This is why it won't lose excessive amounts of fat in a short period of time. In fact, if you drastically reduce your calorie-intake, your brain takes active steps to slow down your metabolism, in order to conserve calories. This is one reason why we encounter a weight loss plateau.
Side Effects of Losing Weight Too Quickly

Too rapid weight loss (eg. after bariatric surgery) can lead to unpleasant side effects. The two most common effects of over-rapid weight reduction include:
Appearance of Loose Skin

If you reduce weight too quickly, your skin does not have time to shrink to your leaner body shape. The only effective treatment for this is surgical intervention, such as Abdominoplasty (tummy tuck).
Gallstones

Studies have shown that people who lose excessive amounts of weight very quickly, have a greater risk of developing gallstones than those who lose weight at slower speeds. Too rapid weight reduction may also cause "silent" gallstones to become active.
Weight Regain (Weight Rebound)

Sudden fast weight reduction is usually caused by artificial changes to our eating habits as a result of (eg) very-low-calorie diet plans, or bariatric surgery. Not surprisingly, this does not give us enough time to learn new eating habits. So although our physical weight may have changed, our mental approach to food and eating remains the same. In the absence of medical supervision, or other support, we commonly find ourselves unable to sustain the new dietary habits required to maintain our lighter weight, and regain all our lost weight.

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What Weight Loss Goals are Best?

Knowing the best type of weight loss goals to aim for is crucial in maintaining your motivation to reduce weight.
Not Just a Matter of Losing Weight

It's great to step on your bathroom scales and discover you've lost weight, but weight reduction isn't the only target to aim for. In my experience, the most successful dieters are those people who have a variety of different goals.
Weight Loss Goals Should be: Specific, Realistic and Forgiving

For example, "take regular exercise" is a great objective, but it's not specific enough. Better is "Walk four miles every day." Then again, this may not be realistic if you are unfit or if you can't gauge distance. In such cases "walk for 30 minutes every day" is more realistic. But if your work schedule or the weather is too erratic to permit a daily walk, be more forgiving and aim for "30 minutes of walking for 5 days a week". This is specific, realistic and allows you two days off.
Nothing Succeeds Like Success

Before you start a weight loss program, take a few body-measurements. Measure your bust, waist, hips, thighs and upper arms. Keep a note and re-check your measurements every couple of weeks. Being able to see improvements in body shape, as well as weight, can be a useful extra boost if weight loss slows.
Short-Term Incremental Goals are Best For Weight Loss

Olympic athletes are among the world's most motivated people. They typically measure their progress in incremental stages, rather than big leaps. Apply this principle to your weight reduction campaign.
Dieting Goals
You don't have to start a totally new calorie-plan overnight. You can start by eating (say) 2000 calories, then lower this by 100 calories a week until you reach (say) 1400 calories. Keeping a food journal, in which you record foods/drink consumed, is a great way to monitor (and be inspired by) progress.

Exercise Goals
Investing in a pedometer (step-counter) and counting steps is a great way to improve your fitness level, especially if you are very overweight. Aim to walk a certain number of steps per day, (eg. 8-10,000 steps) then increase this number gradually. If you are fitter, you might aim to use a treadmill for 30 minutes at (say) a speed of 5 mph, on an incline of 1 percent. Then increase the speed and incline gradually. Keeping an exercise journal is a great way to monitor (and be inspired by) progress.

Weight Loss Goals
Despite what you may think, losing 2 pounds of weight in one week is a significant achievement. Impatient or unrealistic dieters typically feel very deflated when they only lose 2 pounds, but these people are unlikely ever to achieve long term weight loss. The truth is, 2 pounds is a significant reduction, and should be your maximum weekly goal. For many people, 1.5 pounds is more realistic. Remember, the slower the weight loss, the less chance of weight regain.

The Best Rewards
Give yourself regular small rewards for achieving your diet, exercise and weight loss goals. Earning several small rewards is typically more motivating than earning one big reward which might require more effort.

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Food calories list for lose weight

The food calories list is a table of everyday foods listing their calorie content per average portion. The food calories list also gives the calorie content in 100 grams so it can be compared with any other products not listed here. The table can be useful if you want to exchange a food with similar calorie content when following a weight loss low calorie program.

The food calories list is broken down into sections based on the 5 basic food groups of a balanced diet.

BREADS & CEREALS	Portion size *	per 100 grams (3.5 oz)	energy content
Bagel ( 1 average )	140 cals (45g)	310 cals	Medium
Biscuit digestives	86 cals (per biscuit)	480 cals	High
Jaffa cake	48 cals (per biscuit)	370 cals	Med-High
Bread white (thick slice)	96 cals (1 slice 40g)	240 cals	Medium
Bread wholemeal (thick)	88 cals (1 slice 40g)	220 cals	Low-med
Chapatis	250 cals	300 cals	Medium
Cornflakes	130 cals (35g)	370 cals	Med-High
Crackerbread	17 cals per slice	325 cals	Low Calorie
Cream crackers	35 cals (per cracker)	440 cals	Low / portion
Crumpets	93 cals (per crumpet)	198 cals	Low-Med
Flapjacks basic fruit mix	320 cals	500 cals	High
Macaroni (boiled)	238 cals (250g)	95 cals	Low calorie
Muesli	195 cals (50g)	390 cals	Med-high
Naan bread (normal)	300 cals (small plate size)	320 cals	Medium
Noodles (boiled)	175 cals (250g)	70 cals	Low calorie
Pasta ( normal boiled )	330 cals (300g)	110 cals	Low calorie
Pasta (wholemeal boiled )	315 cals (300g)	105 cals	Low calorie
Porridge oats (with water)	193 cals (350g)	55 cals	Low calorie
Potatoes** (boiled)	210 cals (300g)	70 cals	Low calorie
Potatoes** (roast)	420 cals (300g)	140 cals	Medium
Rice (white boiled)	420 cals (300g)	140 cals	Low calorie
Rice (egg-fried)	500 cals	200 cals	High in portion
Rice ( Brown )	405 cals (300g)	135 cals	Low calorie
Rice cakes	28 Cals = 1 slice	373 Cals	Medium
Ryvita Multi grain	37 Cals per slice	331 Cals	Medium
Ryvita + seed & Oats	180 Cals 4 slices	362 Cals	Medium
Spaghetti (boiled)	303 cals (300g)	101 cals	Low calorie

* Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used.
Most natural foods are calculated in tests and specific product values are calculated from their ingredients list or from manufacturers information. Some values may not be accurate and should only be used for general comparison purposes.

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What is the Best Way to Lose Weight?

No Single Way to Lose Weight

After 23 years of helping people to reduce weight and improve their health, I'm convinced that there is no "correct" way to diet or achieve long term weight loss. It's a case of "different strokes for different folks". So if you are comfortable with a low carb plan, that's fine. Or if you prefer a more balanced eating plan, that's fine too. As long as you eat healthy foods and get physically active, the extra weight is gonna disappear!
The Importance of Support When Trying to Lose Weight

Many dieters know exactly what they need to eat in order to lose weight. They also know about the importance of regular exercise. Trouble is, after months or years of failing to achieve their weight loss goals, they feel their chances of losing weight are close to zero. This is why support and motivation are so important.

How to Start Losing Weight

* First, I want you to forget everything that has happened so far. Forget about your dieting failures, forget about any recent weight gain you might have experienced, forget about your fat tummy or thighs and give yourself a clean sheet. I know this is easier said than done, but it's very important if you want to lose weight and take back control of your life.

* Second, I want you to stop trying to be the "perfect dieter". No one is perfect when it comes to dieting and losing weight - not me, not you - no one! So you are going to make mistakes. You may crash in the first week. You may go on a huge eating binge in the second week. You may not do a single minute of physical exercise in week 3. It doesn't matter. Why not? Because when (not if) these things happen, you are gonna start over. And eventually you will get it right and achieve all your weight loss goals. Trust me.

* Third, don't "wait" to have a bad day or bad week on your diet. Instead, you are gonna plan for it. You are going to assume that your weight loss program goes up in smoke and you are going to have an "action-plan" to help you recover and start losing weight again. So sit down and plan what to do.

Maybe arrange to phone a close friend for support. Or decide to take a long walk. Or clean out your garden shed. It doesn't matter what you choose, as long as you have a program of action organised. Because when your diet plan flies out the window, you are gonna feel REAL guilty and start eating lots of calories. By having a specific plan to fall back on, you will overcome your temporary dieting problem and return to your weight loss plan.

* Fourth, I want you to stop thinking that dieting is a pain in the butt. The truth is, a healthy weight loss diet is not boring, or painful or uncomfortable. It is your passport to a new life. It is going to open up wonderful opportunities for you. The only thing that is boring, painful and uncomfortable is staying overweight. But you are gonna change all this. You are going to follow a healthy diet and lose weight and enjoy every moment.

Above all, I want you to start believing that you can reduce weight. Don't forget - achieving starts with believing. So no matter how overweight you are, or how unfit you are, I want you to start believing in your ability to get rid of all your excess fat and start over on a brand new life.

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How Can I Lose Weight Safely?

Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren't sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.

So what should you do about weight control?

Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian. He or she can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss then you can follow a few of the simple suggestions listed below to get started.

Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't permanently changed their habits. Therefore, the best weight management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that might benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight management programs. But remember, you should all work together in a friendly and helpful way — making weight loss into a competition is a recipe for disaster!

Watch your drinks. It's amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a couple of cans of soda or switching to diet soda can save you 360 calories or more each day. Drink lots of water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you're full. Lots of people eat when they're bored, lonely, or stressed, or keep eating long after they're full out of habit. Try to pay attention as you eat and stop when you're full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.

Avoid eating when you feel upset or bored — try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.

Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low-fat granola bar, pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

Five a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight — they'll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for lots of water and a few cups of low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole grain cereal and low-fat milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A registered dietitian can give you lots of other snack and menu ideas.

Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight — we all need a variety of foods to stay healthy. Stay away from fad diets because you're still growing and need to make sure you get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.

Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Also, don't go fat free: You need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn't a good idea. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don't need to cut calories as much as you need to get off your behind. Don't get stuck in the rut of thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to rowing until you find ones you like.

Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house — anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block before bed and building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back. Avoid telling yourself that you'll get back on track tomorrow or next week or after New Year's. Start now.

Try to remember that losing weight isn't going to make you a better person — and it won't magically change your life. It's a good idea to maintain a healthy weight because it's just that: healthy.

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Eating to Lose Weight

You need to eat to burn body fat. This is a fact: The first nutritional demand of your body is energy. Without adequate energy, your body will convert muscle protein into energy to feed your brain, nervous system and red blood cells.

These particular tissues do not possess the metabolic machinery to burn fat. They only burn carbohydrates. When your intake of carbohydrate falls below these tissues demand, the body begins to convert tissue protein into carbohydrate to meet their need. The net result is a loss of muscle tissue.

Yes, the scale may say you have lost "weight", but you have lost the very tissue that burns fat. Muscle tissue burns 70% of the fat in your body; so losing muscle sacrifices your ability to burn body fat.

In fact, the "weight" you lose on a diet can represent up to 10 to 20% of those pounds in muscle loss. This poor dieter will not only regain this weight, but then some. All because they have compromised their ability to burn body fat.

This is also why people gain weight as they age.

Aging causes muscle loss. So does inactivity. Have you heard of the saying"Use it or lose it"? This is true of your muscle.

Inactivity leads to muscle loss and muscle loss causes a lowered capacity to burn fat, so you wear more of it.

The bottom line is this: At any time, or for whatever reason, you lose your muscle; you lose your capacity to burn fat. Diets, aging and inactivity all lead to a decreased amount of muscle weight and an increased amount of fat tissue.

Never fear. You can, at any time in your life, rebuild your muscle and teach it to burn fat.

Aerobic exercise rebuilds your muscle and teaches it to burn more fat. Eating right gives you the nutrients you need to make that muscle. The food pyramid outlines how to eat to get the nutrients you need, so let us deal more specifically with energy needs and where that energy needs to come from.

In order to burn just the fat and not the other lean tissue in your body, you need to meet your minimal energy requirement.

If you want to maintain your current weight, this level is found by multiplying your weight by 15.

If you want to lose weight, multiply your ideal weight by ten. For example, if your ideal weight is 140 pounds, your minimal energy requirement is 1400 calories.

Next, you need to factor in the calories needed for exercise and activity. Very active people (those who exercise 3 hours or more a week) need to multiply their minimal requirement by 1.5. Moderately active individuals (those who exercise 1 to 3 hours per week) need to multiply their requirement by 1.2.

Slugs need not factor in additional calories.

For those of us who move, let's cite an example: if you take 4 hours of aerobics classes per week and your ideal weight is 140 pounds, you need 2100 calories a day to keep your muscle and burn the fat.

Now, where does that energy need to come from? It makes sense that if you want to burn the fat on your body; you do not want to be eating it in your food.

Let's be perfectly clear about this. There are only two fates of fat in your diet: Fat is either burned by your muscle or it is deposited in your fat cells. If you are wanting to lose body fat, the solution is simple: Eat less and burn more.

Which leads to the debate: "WHAT IS LESS?"

Less is 30% of your calorie intake. To find this amount of fat in grams; multiply your caloric requirement by .3 and divide the calories by nine. For example, 2100 calories times .3 is 630 calories, divided by nine leaves 70 grams of fat.

When you consider a "Double Western Cheeseburger Supreme" has 70 grams of fat, you can appreciate the etiology of obesity in America. In fact, statistics show that one out of every three of us can qualify as overweight, so we have some work cut out for us in terms of the amount of fat in our diets.

Take a look at the foods below and see where you can substitute one food for another to lower your fat intake:

Food	Fat Grams	Food	Fat Grams
Ice Cream	34	Frozen Yogurt	0
3 oz. Salami	30	3 oz. Ham	3
1 Croissant	25	1 Bagel	1
1 Tablespoon Butter	11	1 Tablespoon Sour Cream	3

Remember, small substitutions can add up to big losses over a years time. Cutting out 25 grams of fat a day translates into a 25 pound body fat loss in a year. The best part is, you are still eating. Only this time, you won't be "wearing" your groceries!

Tips For Eating to Lose Weight

Those who are successful at losing weight make evolutionary changes with their diets, not revolutionary changes. Start by choosing those changes you can live with on a permanent basis. Then move on to change other habits. One habit at a time, you'll get there!

* Eat slowly. It take twenty minutes for your stomach to tell your brain you are full.
* Pick out foods you need to chew on. Try bagels, apples, french rolls and raw vegetables. These foods will slow your rate of eating.
* Try a warm beverage as or with a snack. This helps to feel full.
* Drink 6 to 8 glasses of water per day. This helps fill you up and keeps you busy with other activities besides swinging on the refrigerator door!
* An eight ounce glass of orange juice is really three oranges! Eating oranges is much more satisfying than drinking juice.
* Eat an afternoon snack before you leave work. This helps overeating while getting dinner ready.
* Here are some healthy snacks: Popcorn, bread sticks, oyster crackers, pretzels, fruit, yogurt, gingersnaps, graham crackers, biscotti cookies, vanilla wafers or amaretto cookies.
* Frozen yogurt, angel food cake and sherbet are all low fat!
* Every time you use your muscles, you are burning fat. Try climbing the stairs instead of taking the elevator.
* Small steps add up in reducing fat. Use jam on toast instead of butter and knock off 30 calories and 5 grams of fat.

Quiz

1. Did you cut back on added fat in your diet?

2. Did you substitute lower fat foods for your regular ones?

3. Did you chose leaner cuts of meat?

4. Did you have a low fat snack before leaving work?

5. What three factors contribute to muscle loss?

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Calories for Slimming

Creating a negative calorie balance
In order to lose weight you must create a negative calorie balance (i.e. you must burn off more calories than you consume).

You can achieve a negative calorie balance in two ways:
· Reduce your intake of calories in order to eat less than you burn off or
· Become more active in order to burn more calories than you eat.
It is generally agreed by dieticians and health experts that the most effective way to lose weight in a healthy and permant manner is to use a mixture of both tactics.
· You can't lose fat unless you are on a negative calorie balance diet
· You can't gain muscle tissue unless you are on a positive calorie balance diet (and we know that muscle helps your body burn fat!)
· You can't lose fat and gain muscle unless you alternate periods of negative calorie balance with periods of positive calorie balance
It does not matter if you are trying to lose total body weight, stay at the same total body weight or gain total body weight. The zigzag rule applies to everyone. All the time.

Very Low-Calorie Diets
Traditional weight loss methods include low-calorie diets that allow between 800 to 1,500 calories a day and encourage regular exercise. However, an alternative method that moderately to severely obese people may consider for significant, short-term weight loss is the very low-calorie diet (VLCD).
Many VLCDs are commercially prepared formulas of 800 calories or less that replace all usual food intake. Others, such as the well-known grapefruit diet (also called the Hollywood Diet), rely on eating a lot of the same low-calorie food or foods. VLCDs are not the same as over-the-counter meal replacements, which are substituted for one or two meals a day.

How Effective Are VLCDs?
A VLCD may allow a severely to moderately obese person to lose about 3 to 5 pounds per week, for an average total weight loss of 44 pounds over 12 weeks. Such a weight loss can improve obesity-related medical conditions, including diabetes, high blood pressure and high cholesterol.

However, VLCDs are no more effective than more modest dietary restrictions in the long-term maintenance of reduced weight. Combining a VLCD with behavioral therapy and exercise may increase weight loss and help keep it off for the long-term. Behavioral therapy helps you to recognize what causes you to overeat so that you can consciously change those behaviors.

Are VLCDs Safe?
VLCDs are generally safe when used under proper medical supervision in people with a body mass index (BMI) greater than 30. Use of VLCDs in people with a BMI of 27 to 30 should be reserved for those who have medical complications resulting from their obesity.
VLCDs are not suitable for everyone. Doctors generally recommend them on a case-by-case basis and your doctor will decide whether or not such a diet is appropriate for you. VLCDs are not recommended for pregnant or breastfeeding women, and are not appropriate for children or adolescents except in specialized treatment programs. Due to the need for other medications for preexisting conditions, as well as the possibility of side effects, these types of diets may not be suitable for people over 50, either.


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What Are the Side Effects to VLCDs?
Many people on a VLCD for 4-16 weeks report minor side effects such as fatigue, constipation, nausea and diarrhea, but these conditions usually improve within a few weeks and rarely prevent people from completing the program.
The most common serious side effect seen with VLCDs is gallstone formation. Gallstones, which frequently develop in obese people (especially women), are even more common during rapid weight loss. The reason for this may be that rapid weight loss appears to decrease the gallbladder's ability to contract bile. But, it is unclear whether VLCDs directly cause gallstones or whether the amount of weight loss is responsible for the formation of gallstones.

What Are the Other Drawbacks?
To be healthy, we need a balance of foods from different food groups. It's quite difficult to get good nutrition in as few as 800 calories (a dietitian would have trouble doing this), especially if one eats the same foods day after day.
Also, once you go off the diet, you will likely regain your weight unless you change your lifestyle and commit to healthy eating, regular physical activity and an improved outlook about food. By sticking to a long-term commitment, you can prevent your weight from drifting back up the scale.

Calorie Level
Low-calorie Diets. Most weight-loss diets provide 1,000 to 1,500 calories per day. However, the number of calories that is right for you depends on your weight and activity level. At these calorie levels, diets are referred to as low-calorie diets. Self-help diet books and clinical and non-clinical weight-loss programs often include low-calorie diet plans.
The calorie level of your diet should allow for a weight loss of no more than 1 pound per week (after the first week or two when weight loss may be more rapid because of initial water loss). If you can estimate how many calories you eat in a day, you can design a diet plan that will help you lose no more than 1 pound per week. You may need to work with a trained health professional, such as a registered dietitian. Or, you can use a standardized low-calorie diet plan with a fixed calorie level.
The selected calorie level, however, may not produce the recommended rate of weight loss, and you may need to eat more or less.
· No more than 30 percent of calories, on average, from fat per day, with less than 10 percent of calories from saturated fat (such as fat from meat, butter, and eggs). Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. In addition, you should limit the amount of cholesterol in your diet. Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your diet should include no more than 300 milligrams of cholesterol per day (one egg contains about 215 milligrams of cholesterol, and 3.5 ounces of cooked hamburger contain 100 milligrams of cholesterol).

The Secret Power of 100 Calories
Would you give up 100 calories to lose 10 pounds? That's all it takes, if you're patient. Just cut back 100 calories a day ... and keep everything else the same. In a year you'll shed approximately 10 pounds (100 cal. per day X 365 days divided by 3,500 cal. per pound).
But eat just 100 calories over your energy needs every day? You'll expand by 10 pounds a year. Suppose you weigh 150 pounds. With a steady 100 extra calories, theoretically you could double your weight in 15 years! How much smarter to put the brakes on as soon as you detect the first tug in your waistband. Below, see how easy it is.

12 Ways to Save 100 Calories:
· Instead of 1 cup low-fat granola with raisins ... have 1 cup raisin bran.
· Instead of a large café latte with whole milk ... have a large café latte with skim milk.
· Instead of a whole 4 oz. bagel ... have half a 4 oz. bagel plus an orange.
· Instead of a turkey sandwich with 1 1/4 tbsp. mayo ... have a turkey sandwich with 1 tbsp.
· Instead of 2 slices cheese pizza ... have 2 slices veggie pizza (no cheese).
· Instead of tossed salad with 2 tbsp. ranch dressing ... have a tossed salad with 3 tbsp. fat-free ranch dressing.
· Instead of a hamburger ... have a Boca Burger or a Gardenburger.
· Instead of Chinese vegetables plus 1 cup fried rice ... have Chinese vegetables plus 1 cup steamed rice.
· Instead of a baked potato with 2 tbsp. butter ... have a baked potato with 1 tbsp.
· Instead of 1 cup macaroni & cheese plus 1/2 cup broccoli ... have 1/2 cup macaroni & cheese plus 1 1/2 cups broccoli.
· Instead of a slice of chocolate fudge cake with icing ... have 4 Hershey's kisses or a half slice of cake.
· Instead of 6 cups of microwave popcorn, movie-theater-style ... have 6 cups microwave popcorn, low-fat, butter flavor.

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High Protein, Low Carbohydrate Diets (Atkins diet)

High protein, low carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight.

These diets generally recommend dieters receive 30% to 50% of their total calories from protein. By comparison, the American Heart Association, the National Cholesterol Education Program and the American Cancer Society all recommend a diet in which only 10% to 15% of calories are derived from protein (nutrients essential to the building, maintenance and repair of tissues in the body).

The Atkins diet is an example of a high protein, low carbohydrate diet.

Is the This Diet Right for Me?
These theories of weight loss remain unproven, and most experts are concerned that high-protein, low carb diets can cause a host of problems, particularly for the large segment of the population that is at risk for heart disease. What's more, the plan doesn't permit a high intake of fruits and vegetables, recommended by most nutrition experts because of the numerous documented health benefits from these foods.

The experts say to achieve permanent weight loss you must change your lifestyle. This means following a lower calorie diet that includes grains, legumes, fruits and vegetables combined with participating in regular physical activity.
Before starting this or any diet, be sure to talk with your doctor to determine what approach is right for you.

Participants lost weight an average of 21 pounds lost over four months.

For years, Dr. Atkins' detractors have challenged him to back up his claims with clinical research. Perhaps they should be careful of what they wish for. The results of the first clinical trial to test the efficacy of the Atkins Nutritional Approach™ are in, and the naysayers may have to sing another tune.

In February, Eric C. Westman, M.D., M.H.S., assistant professor of medicine at Duke University and principal investigator of the trial, presented the first research in Canada.(1) The prospective study, conducted at the Durham Veterans Affairs Medical Center, aimed to evaluate the weight-loss effects of a controlled carbohydrate plan combined with nutritional supplementation.

Forty-one healthy, mildly obese male and female volunteers aged 18 to 65 completed the program. All were 20% to 50% above ideal body weight, had not followed another weight-loss program in the previous six months and were not taking any medication. All participants had previously tried to lose weight on other diets.

Volunteers received diet instruction, nutritional supplements and group counseling. Most of the subjects followed the induction phase of the Atkins program for the entire six-month period. They also consumed Atkins Nutritionals supplements on a daily basis, including Basic #3 Formula, Essential Oils, and Dieters' Advantage. During the course of the study, blood pressure, heart rate, weight, waist size, percentage of body fat and urinary ketone level were among the measurements taken. Liver and kidney function were also monitored. Blood tests were conducted before starting the study, and again at weeks 8, 16 and 24.

All participants lost weight after 16 weeks, averaging an overall loss of approximately 1 to 3 pounds per week, leading to an average of 21 pounds lost over four months. There was also a significant 6.1% average drop in total cholestrol, a 39.9% average reduction in triglycerides, an 18.9% improvement in cholesterol/HDL ratio and a 7.2% average increase in HDL ("good" cholesterol). The study is presently being reviewed for publication.

Conclusions Confirmed
For decades, dieters have provided anecdotal evidence about the effectiveness of the Atkins program. In February, Colette Heimowitz, M.S., director of nutrition and research at The Atkins Center, confirmed those reports when she unveiled a retrospective study based on 319 overweight or obese patients treated at The Center for at least a year. Results also corroborated those found by the independent Durham study. Patients lost an average of 17 lbs. "Most importantly, the study showed dramatic increases in HDL, the good cholesterol," says Heimowitz. "That's remarkable and could represent a breakthrough in cholesterol treatment. No one has been able to get HDL to increase on any low-fat diet, the American Heart Association diet or the government-endorsed food pyramid. We now have data for the scientific community on the healthful benefits of the Atkins Nutritional Approach."

Adequate carbohydrates. At least 100 grams of carbohydrates per day are needed to prevent fatigue and dangerous fluid imbalances. To make sure you get enough carbohydrates, eat 6-11 servings from the Bread, Cereal, Rice, and Pasta Group on the Food Guide Pyramid every day.

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Anorexia Nervosa and Bulimia Nervosa

The two most common types of eating disorders are anorexia nervosa and bulimia nervosa, more commonly known as anorexia and bulimia.

Anorexia tends to occur in teen girls and young women, and it's characterized by a very intense fear of being fat.

hen a person has anorexia, she hardly eats at all - and the small amount of food that she does eat becomes an obsession for her. A person with anorexia may weigh food before she eats it, or compulsively count the calories of everything she puts in her mouth. And, like Hayley, she will often feel the need to exercise for a long time each day to burn off calories.

Just feeling fit or trim isn't enough for a person who has anorexia; she wants to become as thin as possible, at any cost. But even though she might be shedding pounds at a dangerous rate, someone with anorexia doesn't see herself as thin. Like Hayley, when a girl with anorexia looks in the mirror or pictures herself in her mind's eye, she still sees a girl who is fat and needs to lose weight.

Bulimia is a bit different from anorexia because someone with bulimia doesn't avoid eating. Instead, she eats a huge amount of food in a couple of hours, then gets rid of it quickly by vomiting or taking laxatives. This is commonly known as "binge and purge" behavior, and like anorexia, it tends to affect girls, teens, and young women. Some people can have both anorexia and bulimia. Often, people with bulimia can be hard to pick out because their weight may be average or above average.

No one is really sure what causes eating disorders, although there have been some good ideas as to why they occur. Most girls who develop an eating disorder are between the ages of 11 and 14 (although they can develop even earlier in some people). At this time in their lives, many girls don't feel as though they have much control over anything; the changes that come along with puberty can make it easy for even the most confident person to feel a bit out of control. By controlling their own bodies, people with eating disorders feel as though they can regain some control - even if it is done in an unhealthy way.

And even though it's completely normal (and necessary) for girls to gain some additional body fat during puberty, some girls respond to this change by becoming very fearful of this weight and feel compelled to get rid of it any way they can. Some girls who develop eating disorders are depressed or have low self-esteem, and their anorexia or bulimia gives them some way to handle the stresses and anxieties of being a teen.

How Can I Identify Eating Triggers?
Situations and emotions that trigger us to eat fall into five main categories.
· Social. Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people.
· Emotional. Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety or loneliness as a way to "fill the void."
· Situational. Eating because the opportunity is there. For example, at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching TV, going to the movies or a sporting event, etc.

· Thoughts. Eating as a result of negative self-worth or making excuses for eating. For example, scolding oneself for looks or a lack of will power.
· Physiological. Eating in response to physical cues. For example, increased hunger due to skipping meals or eating to cure headaches or other pain.
To identify what triggers excessive eating in you, keep a food diary that records what and when you eat as well as what stressors, thoughts, or emotions you identify as you eat. You should begin to identify patterns to your excessive eating fairly quickly.

How Do I Break Myself of the Habit?
Identifying eating triggers is the first step; however, this alone is not sufficient to alter eating behavior. Usually, by the time you have identified a pattern, eating in response to emotions or certain situations has become a pattern. Now you have to break the habit.

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Slimming

Slimming and Weight Loss is a complicated topic, lots of people are unhappy with their present weight, but the majority are not sure how to change it - and many would be better off staying where they are rather than tackling any slimming plans.

You may want to weigh less or even look like someone else and hastily start but these goals may not be healthy! and/or realistic for you, You may look at magazines, advertisements, and TV and wish you looked more like the models and actors do, these are also NOT reasons to start and that's a sure way to set yourself up for disappointment. No magical diet or slimming pill will make you look like someone you weren't meant to be! So what should you do about weight control?

If you are not obese and have no risk factors for obesity-related illness a light program may be correct, focus on preventing further weight gain by increasing your exercise and eating healthy foods, rather than trying to lose weight or trying programs in excess. If you do need to lose weight, you should be ready to commit to lifelong changes in your eating behaviors, diet, and physical activity and the correct slimming program.

The longer you've been overweight the more your body has become accustomed to it. For some individuals losing weight or slimming can be dangerous, particularly if you are not in satisfactory health. Therefore check with you physician before starting any slimming regimen to make sure you are of satisfactory health to lose weight, "every person is unique" each having a unique physical make up and ideal natural body weight so "slimming" down needs to be correctly administered.

The word "diet" or "slimming" probably brings to mind meals of lettuce and cottage cheese. By definition, "diet" refers to what a person eats or drinks during the course of a day. A diet that limits portions to a very small size or that excludes certain foods entirely to promote slimming and weight loss may not be effective over the long term. Rather, you are likely to miss certain foods and find it difficult to follow this type of slimming diet for a long time. Instead, it is often helpful to gradually change the types and amounts of food you eat and maintain these changes for the rest of your life.

The ideal slimming diet is one that takes into account your likes and dislikes and includes a wide variety of foods with enough calories and nutrients for good health.

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