Great tips to lose weigh

November 2, 2012 - 6:42pm

Carena Lowenthal

The long and short of weight loss is calories in vs. calories out. If you want to lose weight you need to take in less and use up more. A quick and easy way is to figure out your calorie needs; you can do online with apps like Go Meals, MyFitnessPal, or Lose It!, or a simple but not exact equation - add a zero to your weight and then add your weight - then subtract 500-1000 depending how fast you want to lose weight. For you this would be 1600+160= 1760 and subtract 500 = 1260/ day (men should not go below 1600 calories/ day and women not below 1200 calories/ day). Try to include lower calorie, more filling foods like fruits, vegetables, whole grains, and also high protein foods like lean meats and poultry, fish, and low- or no- fat dairy. Limit processed foods, white sugar, flour and salt. Try to eat 4-6 times a day and don't skip breakfast. You may need to start measuring or weighing your foods to see how much you are eating. Also limiting calorie heavy drinks is advised, drink water, seltzer or other non calorie drinks. If you have any time at all, even the smallest physical activity will help, taking the steps instead of the elevator, walking 10 minutes after dinner, leg lifts while watching TV. I will have a new post in the next week or so that includes more tips, so stay tuned. Good luck and keep in mind that losing weight fast often doesn't lead to lifelong changes, lifelong changes will help you take off the weight and keep it off.

January 5, 2013 - 3:04pm

Jordana

Your columns are great. I've learned so much by reading them.