Sunday, January 11, 2009

Flab Watch

I wonder how many calories i gained during the holiday season. When i went home, i was not able to work out, too busy with reunions and parties. For just a week without sweating at the gym, i felt my flabs bulged bigger. I was careful with what i ate, and i thought it was ok to eat anything as long as i take it in small amounts. I was wrong, little or too much, its all calories and fats.

Here's how to Start a Low Calorie Diet. I got this from dietsnutrition.allinfoabout.com.
1. Equip yourself with a calorie counter. Nowadays there are many books and publications with information on the calories contained in all kinds of food, both natural and ready meals. There is also extensive information online.
2. Work out how many calories you are going to eat each day. Usually this is around 1500 to 1800 for a woman per day with a sedentary lifestyle, a similarly inactive man would probably need around 2000-2200. If you are a very active person, though, you would need to increase your calorie intake by as much as 600 to 800 calories per day.
3. Get into the habit of reading the labels on food. Many include the number of calories. Check whether the figure quoted is per pack, or by weight, or per portion.
4. Work out which foods you can enjoy on your diet. Read your calorie counter and and stay within your calorie limits. It might help to work out a menu for the first week or two.
5. Keep a food diary. It is so easy to say "Low calorie diets don't work for me" or "I can't lose weight, it must be my metabolism (or glands)" when the simple truth is that you forget to count the doughnut you had for elevenses or the icecream you ate to cool down and maybe the bar of chocolate you had because you were feeling a bit depressed. Take your food diary around with you and write down every single thing you eat, no matter how small or seemingly insignificant. Then, at the end of the first week, examine it carefully. Remember YOU are the one who wants or needs to lose weight so, if you cheat, you are only cheating yourself.
6. Use a smaller plate than usual. It will make you feel less deprived and stop you putting too much food on your plate when serving out meals.
7. Don't feel guilty if you don't 'clean your plate'. There are worse crimes than not eating everything you are served.

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