Weight-Loss The Easiest Nutrition Guidelines Ever

Weight-Loss
thanks for the post!.I will practice follow. ^_^
 
Last edited:
???

explain please. I'm very happy with the nutritional benefits I get from the acai berry. you can't drink it plain (tastes like dirt) so a blend of juices and their specific benefits is spam to you? 100% natural organic blend. help me understand you, I HAVE lost 5.5 pounds and my metabolism IS faster.

appreciate details from you...............
 
Thank you for this thread. I went through a complete physical and now I'm ready to drop 30 lbs. So many things are going on at my age , 47. Perimenopause is a killer. The emotions, craving, fatigue...it all slows down the weight loss . But I'm working on it.

Anyway, this gives me a good base. Thanks.

Nate'sgamma
 
This is such a hard topic to describe in one posting!

Leigh definitely has the right idea.

A good thing I tell my patients is to count good nutrition on one hand.

Thumb-Fruits and Veggies
Index-Lean Protein
Middle-Whole Grains
Ring-Low fat dairy
Pinky-Moderation

This seems to make it really simple.

My theory is that nutrition has to be PERSONALIZED to everyones lifestyle, food preferences, culture etc.

Although all sound nutrition advice can work for anyone, personalizing it makes it actually happen.
 
maybe it's just me but I like to keep things simple. I have a really hard time remembering or just get stressed out worrying ill forget all of these rules that are out there... instead I try to just stick to Canadas food guide to healthy eating (I'm Canadian obviously), try to stick to correct portions and keep most of what i eat as natural as possible.
 
Percentage based on calories or grams

What's the easiest/most practical way to calculate the percentage of carbs/proteins/fats I'm eating a day?

I eat around 1,200 calories a day, so many grams of each should I be getting? Or is it 30% of the total calories (360 calories each, plus 120 calories of either). Thank you!
 
Here are my additions to these guidelines, which have worked wonders for me:

1. Develop a plan. Set realistic goals and a target weight based on the optimal weight for your body frame size and height. Once you have made the commitment to make the necessary lifestyle changes, implement these changes gradually in your life, and enjoy the experience!
2. Reprogram your eating patterns. Identify your eating habits and food abuse triggers by keeping a record of what you eat, how much you eat and when you eat, in a food diary. Over time, you will be able to identify trends, and develop a strategy to deal with problem areas.
3. Control your portions. Set your daily calorie intake at 500 calories less than the calories you need to sustain your current weight, and you should lose 0.5kg per week if you keep within this limit. Eat slowly, and watch your portion sizes when serving food.
4. Be heart smart. Keep your intake of saturated fats to a minimum and switch to healthy fats, and low fat cooking methods. Fat is dense in calories compared to other food groups.
5. Kick the carbohydrate addiction. Opt for low glycemic load, high fibre carbohydrates. Eating refined carbohydrates is addictive and breaking this habit is the secret to sustainable weight loss.
6. Eat high protein food. Include high protein food at each meal. This slows down the movement of food from the stomach to the intestine, leaving you feeling full for longer.
7. Exercise. The key to permanent weight control is exercise. Include both aerobic exercise and strength training in your fitness program. Walking is an easy way to include aerobic exercise in your schedule, and strength training will give your metabolism a boost, and help you burn more calories throughout the day.
 
The following formula is used to calculate calories in individual components of food:

1 gram of Fat = 9 Calories
1 gram of Protein = 4 Calories
1 gram of Carbohydrate = 4 Calories

So, if you're restricting fat to 30% of calories, this would be 1200x30%=360 cals, which is 40g of fat.

See the tools section on my website for the BMR Calorie Calculator, which works out the daily calories you need, and breaks it down in terms of fats, carbs and proteins.
 
The hardest thing for me is the water. I just forget to drink enough. These reminders are always helpful. I live in the desert and have to fight against dehydration all the time. :drool5:
 
Good list... also i notice that you talk about gaining weight which is very important for people like me.. i hope to be healthier soon...
 
low glycemic foods

The easiest for me is eating low glycemic foods. Eating foods with a low glycemic index helps greatly with weight loss. Helping to eliminate hunger and boost energy. No pill can do that.


Staceylikeslowglycemicrecipes.net:hurray:
 
Hey, thanks for this ....very useful
 
You must log in or register to reply here.
Back
Top