A calorie is a unit of measure that indicates the amount of energy we obtain from a particular food. Calories are eaten in the form of proteins, carbohydrates, and fats- three of the basic nutrients necessary for life. Three other nutrients- vitamins, minerals, and water- are necessary for bodily functions, but do not contribute any calories to our diets.
One pound of body fat contains approximately 3,500 calories. So, each time you consume 3,500 calories more than your body needs to maintain weight, you gain a pound. On the other hand, each time your body expends an extra 3,500 calories, you lose a pound. The two ways to lose weight are to (1) lower caloric intake (through improved eating habits) and to (2) increase physical activity (expending more calories). |
| Tips for Sensible Weight Management: |
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| 1. |
Determining Your "Eat" Response? |
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Before you can change a behavior, you must first find out what causes it. Many people find it helpful to keep a diary of their eating patterns: where they are when they decide to eat, when they feel like eating, the amount of time they spend eating, other activities they engage in during the meal (reading or watching television), whether they eat alone or with others, what and how much they consume, and how they felt before they took their first bite. If you keep a detailed log of the triggers for at least a week, you will discover helpful clues about what in your environment or your emotional framework causes you to want food. As you record this information, your reasons for eating will become more apparent. |
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| 2. |
Changing Your Triggers |
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Once you recognize the factors that cause you to eat, remove the triggers or substitute other activities for them; this will help you create more sensible eating patterns. |
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The following are a few examples of substitute behaviors: |
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- Replace snack breaks or coffee breaks with exercise breaks.
- When eating dinner, turn off all distractions, which include radio and television.
- Force yourself to chew each bite slowly, rather than gulping your food.
- Use smaller plates, especially if you find yourself eating all that you can cram on a plate.
- Stop buying high-calorie foods that tempt you to snack.
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| 3. |
Selecting a Nutritional Plan |
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To succeed, you must plan for success! Keep away from setting goals that are unrealistic or too far in the future, you will gear yourself to failure. An example of an unrealistic goal would be to lose 40 pounds in two months. Instead, look to losing a healthy 1 to 2 pounds during the first week, and stay with this slow and easy regimen. Make sure you reward yourself when you lose pounds, and if you go off your nutrition plan, get right back on it the next day. A personal reward may be buying yourself something you have been wanting. |
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Skills for Behavior Change: |
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- Be adventurous with your food choices - explore different smells, textures, spices, and colors in foods. Focus on quality rather than quantity. Avoid buffets that allow you to refill your plate several times.
- When you eat out, eat slowly, cut food into smaller pieces, and think about taking some home for tomorrow’s lunch or dinner.
- Eat on a regular schedule. Do not skip meals or let yourself get too hungry.
- Eat breakfast. This will help prevent you from being hungry and overeating at lunch.
- Plan ahead and be prepared for when you might get hungry, by always having good food choices available when and where you get hungry.
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Think of your new nutritional plan as a way of life- improving your health and body rather than a punishment or a diet. Remember, it took time to gain weight, so it will take time to lose it. The best strategy is to go slow, set realistic goals, and stick with them. |
Other Helpful Resources:
Nutrition.gov
www.nutrition.gov
American Council on Exercise (ACE)
www.acefitness.org |
