The simplest, most effective nutrition and weight loss tip we can offer is all things in moderation. 95% of fad diets don't produce lasting results. Avoid diets that promise rapid weight loss, restrict you to a few "special" foods, replace food with pills, severely restrict your caloric intake, or limit you to food products sold exclusively through the diet program.

Eat Healthfully, Be Fit, Feel Great: If you regularly work out and eat healthfully, you can avoid many of the usual risks of being overweight, such as diabetes and heart disease. A study from the Cooper Institute showed that being fit substantially reduced your risk of premature death regardless of your weight.

Let the water flow freely! Besides drinking lots of it, eat plenty of foods that are naturally rich in water, such as fruits, vegetables and low-fat milk. Pair them up with poultry, fish and beans - all low-calorie foods that provide plenty of bulk. Keep a place in your diet for water-rich dishes like soups, stews, casseroles, pasta with plenty of vegetables, and fruit-based desserts. Water helps you control calories by diluting the calories in a portion of food. When you add water-rich blueberries to your breakfast cereal, or water-rich eggplant to your lasagna, you add food volume and weight, but hardly any calories.

Estimating Calorie Needs: The average, moderately active person needs about 15 calories per pound to maintain weight. For instance, to maintain a weight of 150 pounds, you need about 2,250 calories a day. However, this is just a rough estimate. Your true caloric needs are more closely linked to the amount of fat and lean tissue you carry. A well-muscled 150-pound wrestler burns more calories than a 150-pound couch potato, even on days when the athlete decides to kick back and grapple with the remote control.

Computing Calories for Weight Loss: The following is a quick way to compute the number of calories you should eat daily in order to drop about 1/2 to 2 pounds per week - multiply your current weight by 11 to determine your daily caloric intake for weight loss. Losing no more than 2 pounds per week should be your goal since it takes a lifestyle change (improved diet, exercise, etc.) to keep it off for the long run.


Race Nutrition    |    Vitamins & Minerals    |    Weight Loss

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