Beginner's Guide to Weight Loss

How many calories do we need a day?

Wed, 28 Jun 2006 21:47:00 +0000

Whether you’re making good on a New Year’s resolution or you’ve simply decided to adopt a healthier lifestyle, monitoring your caloric intake is an effective way to drop pounds. The amount of calories your body needs in a day is different for each person. The FDA bases Daily Reference Values on a 2,000 calorie diet. It’s important, however, that you know your own calorie needs since the Daily Values for energy-producing nutrients, such as fats, carbohydrates, and proteins, are based on recommended percentages of a total day’s caloric intake. For example, it is recommended that no more than 30 percent of your daily calories comes from fat. Since there are 9 calories per gram of fat, this means you should have no more than 600 calories from fat daily and no more than 65 grams of fat. Not everyone needs 2,000 calories a day, however, and some people may need more than that. The amount of calories you need daily is influenced by your body size, age, height, weight, activity level, and metabolism.

Recommended Energy Intake

Category	Age	Calories Per Day
		Light Activity	Moderate Activity	Heavy Activity
Children	4-6		1800
	7-10		2000
Males	11-14		2500
	15-18		3000
	19-24	2700	3000	3600
	25-50	3000	3200	4000
	51+		2300
Females	11-18		2200
	19-24	2000	2100	2600
	25-50	2200	2300	2800
	51+		1900

Pregnant women in their second and third trimesters should add 300 calories to their recommended intake and nursing mothers should add 500 calories.

To determine what your activity level is, consider some of the following activities. Very light activities include driving, typing, painting, laboratory work, ironing, sewing, cooking, playing cards, or other seated or standing activities. Light activities include housecleaning, child care, garage work, electrical trade work, carpentry, restaurant work, golfing, sailing, or walking on a level surface at a rate of 2.5-3 miles per hour. Moderate activities include weeding, hoeing, carrying a load, cycling, skiing, tennis, dancing, or walking at a rate of 3.5-4 miles per hour. Heavy activities include heavy manual digging, tree felling, basketball, climbing, football, soccer, or carrying a load uphill.

Cutting Calories and Burning Calories

Wed, 28 Jun 2006 21:49:17 +0000

There are plenty of ways to cut calories in your diet. Some are big changes, and some are small, but all of them will make a difference in how you feel. Be sure when you adopt a low-calorie diet that you are still eating a wide variety of foods. This will help you get the vitamins and nutrients you need, and it will keep you from getting bored. Be sure to eat plenty of fruits, vegetables, and whole grains. Avoid drinking alcohol, or at least drink less. Choose foods labeled that advertise “Low”, “Light”, or “Reduced” calories or fat. Replace milks, ice creams, and cheeses with fat-free or reduced fat versions. Choose lean meats, such as fish or poultry, and broil or roast them as opposed to frying.

Another way to lower the effects of calories in your diet is to burn them off. There are three ways in which your body burns calories. Your Basal Metabolic Rate is the calories you burn just by being alive. Calories are also burned through activities, such as walking across the room, or riding a bike. The third way is through dietary thermogenesis, which are the calories burned during the process of eating, digesting, absorbing, and using food. All of these factors can be influenced. Building muscle will increase you metabolic rate, which will cause you to burn calories faster. Increasing your activity level is another way to speed up the process. Eating spicy food raises your metabolic rate up to 50% for up to 3 hours after you’ve eaten. It’s also been suggested that eating several small meals instead of 3 large ones will keep your metabolism moving faster.

Weight Loss Programs

Wed, 28 Jun 2006 21:49:46 +0000

There are so many weight loss programs offering assistance in dieting that it may be difficult to determine which ones are legitimate. When choosing a program, there are several things to look for. First, does the company explain the possible health risks from weight loss? Do they explain all of the costs that their program charges? Does the program include weight control over a long period of time? Has the program offered proof of success? Does the program offer clear, truthful statements about how you are going to lose weight, including how much and how fast? Do they teach how to eat healthfully and exercise? All of these are questions you should ask when looking for a company to help you on the road to weight loss.

There are several well-known companies that offer weight loss programs. One such company is Weight Watchers. Weight Watchers takes the pain out of counting calories with their flexible points system. They offer satisfying and nutritious plans to help you reach your target weight. For more information, log on to www.weightwatchers.com. Jenny Craig is another popular program promising weight loss through a combination of diet and exercise. They promise to design a weight loss program especially for you to make dieting easier. For more information, log on to www.jennycraig.com.

Calorie Traps

Wed, 28 Jun 2006 21:50:42 +0000

You may think you are eating healthy, but there are plenty of high-calorie foods out there that disguise themselves as being good for you. Here are some of the biggest enemies to your diet:

• Soups and Salads- You may think you had a healthy lunch today with your soup and salad, but you may be mistaken. If you loaded your salad with a fattening dressing, gobs of cheese, and croutons, you might as well have had a burger. In fact, women who eat a lot of salads get as much as 60% of their daily fat allowance from the dressing. Soups can be nutritious, but cream-based ones, such as broccoli cheese soup or New England clam chowder pack an astounding number of calories and fat grams.
• Sugar-free cookies- Just because a product claims to be sugar-free, does not necessarily mean it is lower in calories or that it is good for you. Always check the label before eating a product advertising this. You might be getting as many calories as the real thing.
• Pork- It claims to be the other white meat, but pork can be detrimental to your diet, although it depends on the cut and the way it is prepared. A lean cut of meat, such as tenderloin or a sirloin, could be ruined with sauce or cheese.
• Coffee- Coffee by itself is generally okay for your diet. However, packing on “accessories” to your coffee can add as many as 1,000 calories to your 16 oz. cup.
• Breakfast Bars- Although these little beauties seem like a quick and nutritious way to get out the door in the morning, a look at the ingredients list may tell you otherwise. If one of the first three ingredients is high fructose corn syrup, then you had better steer clear.
• Dried fruit and Granola- A handful of dried fruit or granola is ok, but these seemingly healthy foods pack a high amount of fat and calories. Since dried fruits are removed of their water, they contain significantly more calories than their hydrated counterparts.
• Juice and Soda- Drinking juice and soda are easy ways to pile up calories without even realizing it. A juice in the morning and a soda in the afternoon can add up to 400 additional calories.
• Low-fat/Low-Cal Foods- Low-Cal does not mean no cal. Just because something is labeled low in fat or calories does not give you license to eat the whole thing.
• Nuts- Some kinds of nuts are good for you. They are rich in protein and vitamins. However, they are also high in fat and calories. It’s difficult to eat a single serving of nuts, and they are only healthy when eaten in moderation.

References
http://www.fda.gov/fdac/graphics/foodlabelspecial/pg44.pdf
www.fda.gov/opacom/lowlit/weightls.html
http://www.weightwatchers.com
www.jennycraig.com
http://www.foodfit.com/ffcommunity/topic.asp?TOPIC_ID=972

Sugar Free Candy Overview

Wed, 11 Oct 2006 09:21:04 +0000

Most sugar free candy, including gum and breath mints, taste good. Sorbitol and mantitol are frequently used in sugar free candies. Sorbitol and mantitol are sugars derived from alcohol. They are readily converted to fructose and glucose.

The problem with these sweeteners is that they are slowly absorbed from the intestines and may produce a laxative or gaseous effect. Many such candies, despite being sugar free, have large amounts of calories and fat.

It is not recommended that you eat a lot of sugar free candy at a time. If gas or diarrhea bothers you, omit the sugar free candy for one week and see if your symptoms go away. And then try the sugar free candy again and see if the symptoms return.

Exercise caution with regard to candy labeled sugar free. The sweetening agents, sorbitol, invert sugar, fructose, and dextrose, in sugar free candy still contain calories and must be counted as part of your meal plan. Also, foods labeled sugar free may still be high in carbohydrates, fats and calories. Another problem is that some people are sensitive to sugar alcohol, a type of low calorie sweetener used in some sugar free candy, and may experience gas, bloating and diarrhea if their sugar intake exceeds 75 calories per day. Sugar alcohols include sorbitol, mannitol and xylitol.

Sugar free candies now outsell all of the traditional candy favorites such as Snickers, Milky Way, KitKat, Butterfinger and Hershey's Kisses. Sugar free isn't really a brand, but if you take the sugar free candy category as a whole, its sales are 21 percent greater than Snickers and more than twice those of Hershey's Kisses. Several factors have led the surge in sugar-free candy sales. Most dramatically, sugar free candies taste much better than they did even a few years ago. Remarkable improvements in sugar substitutes and other ingredients have led to sugar free candies that rival their traditional sugar added counterparts in taste and texture.

Is Sugar Free Candy Still Candy?

Wed, 11 Oct 2006 09:21:48 +0000

The most missed food items for any newly diagnosed diabetic or beginning low-carb dieter are candy and chocolate. Although there have been candies and chocolates for diabetics for years, the selection wasn't quite as good as it is now, so many people have chosen the low-carb diet and now diabetics will find there are many choices, everything from gumdrops to chocolate bars, all sugar free and safe for diabetics.

Sugar free and diabetic candy doesn't taste as different from sugar candies as you might expect. In fact, once you get used to the taste of sugar free and diabetic candy, you'll start to forget what the real stuff even tasted like. The only time you are likely to encounter a newer and less authentic taste is with chocolate, but luckily, there are several companies that now manufacture excellent diabetic safe and sugar free chocolate bars. When it comes to sugar free chocolate, you may find it necessary to shop around until you find a brand that tastes right to you. There are often debates about the best sugar free candy among diabetics since everyone has slightly different tastes, so be sure not to base your opinions on sugar fee candy after trying one item alone. Quality in diabetic candy differs, as do levels of false sweeteners, and this tiny difference in the level of sweetness can affect taste more than you could imagine.

Are Sugar Free Candies Appropriate For People With Diabetes?

Wed, 11 Oct 2006 09:22:09 +0000

Sugar free candies contain sugar substitutes, including Splenda, maltitol and polydextrose. These sweeteners are lower in calories than regular sugar and may help people with diabetes achieve their weight goals. These sugar substitutes also cause smaller increases in blood glucose levels compared to other sugars and carbohydrates. Sugar free candies may be appropriate for people with diabetes. Diabetics should seek advice from their doctors to determine how sugar free candies can fit into their diabetes management plan.

If you are shopping for sugar free candy for a diabetic you should read the nutritional information provided on each sugar free candy product or the diabetic food you decide on before you purchase. The calories, carbs, and sugar substitutes are to be considered when making a selection. Your meal plan should be adjusted to take into account these amounts in diabetic food. Diabetes is a disease in which the body does not produce or properly use insulin, a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes is a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.

What Sweeteners Are Used In Sugar Free Candy?

Wed, 11 Oct 2006 09:22:36 +0000

Maltitol is an artificial sweetener with a sugar-like taste. It is commonly used in sugar free candies and is lower in calories than sugar. It is a sugar alcohol and raises blood sugar levels slowly.

Some individuals who are sensitive to sugar substitutes may experience stomach discomfort and a laxative effect. It is recommended that you start with ¼ of the normal serving size.

Sugar alcohols are a category of sugar substitutes that include maltitol, sorbitol and others. Maltitol is derived from corn. They are not sugar and they do not contain alcohol. Sugar alcohols provide fewer calories than table sugar and do not raise blood glucose levels as dramatically as table sugar. Sugar alcohols are commonly used to sweeten sugar free candies.

Splenda, also known as sucralose, is also used in sugar free candies and is derived from sugar, but is not metabolized by the body so it does not affect blood sugar levels and has no calories.

Polydextrose is partially derived from glucose, but has been altered so the body does not metabolize it. It adds fiber and bulk to sugar free candy. It is also low calorie, adding only 1 calorie per gram, and has not effect on glycemic index.

What Is Sugar Alcohols?

Wed, 11 Oct 2006 09:22:54 +0000

Sugar alcohols, also know as polyols, are ingredients used as sweeteners and bulking agents. They occur naturally in foods and come from plant products such as fruits and berries. As a sugar substitute, they provide fewer calories, about a half to one-third less calories, than regular sugar. This is because they are converted to glucose more slowly, require little or no insulin to be metabolized and don't cause sudden increases in blood sugar. This makes them popular among individuals with diabetes; however, their use is becoming more common by just about everyone. You may be consuming them and not even know it.

Common sugar alcohols are mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH). Sugar alcohols are not commonly used in home food preparation, but are found in many processed foods. Food products labeled sugar-free, including hard candies, cookies, chewing gums, soft drinks and throat lozenges often consist of sugar alcohols. They are frequently used in toothpaste and mouthwash too.

Is There An Easy Sugar Free Candy Recipe?

Wed, 11 Oct 2006 09:23:14 +0000

It is often difficult to bake and enjoy desserts without compromising healthy eating habits, sacrificing taste and having to monitor your sugar intake. You can prepare sweet treats that are more healthful and satisfying. Consider baking a dessert made with sugar free chocolate or candy products to avoid sacrificing flavor, texture and the overall sweet satisfaction. But remember, making a healthier desert doesn't mean that you can eat as much as you want.

Peppermint Pattie Pudding Recipe, made with sugar free peppermint patties, serves 4. You will need: 8 sugar free peppermint patties, 1 package (four serving size) sugar free vanilla cook and serve reduced calorie pudding and pie filling, 1 tablespoon processed cocoa, and 2 cups low fat 2 percent milk.

Remove wrappers from peppermint patties and cut into pieces. Stir together pudding mix and cocoa in a medium saucepan. Gradually stir in the 2 percent milk and cook according to the package directions. Remove from heat and stir in chopped peppermint patty pieces. Stir until melted and mixture is smooth. Press plastic wrap directly onto pudding surface to prevent formation of skin. Refrigerate for several hours or until chilled. Remove the plastic wrap, stir and divide evenly into 4 parfait glasses. You can then garnish with a low fat, sugar free whipped topping and more peppermint pattie pieces.

Resources:

WWW.CANDYISLAND.US
WWW.COOLRUNNING.COM
WWW.FAMILYMEDS.COM

Your Guide

Thu, 24 Jan 2008 21:30:11 +0000

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