Friday, June 25, 2010

Katie's Nutrition Nook - The Truth about Weight Loss

It’s summer and you’re headed to the beach in the next few months and want to shed some pounds quick! Stop right there! Diets that encourage you to limit or eliminate food groups (i.e. low carb diets) those that require you to buy expensive products (cleanses, pills and supplements) or anything that promises a fast weight loss (more than 1-2 lbs/week)-is probably not healthy, not realistic and not maintainable.

The key to healthy weight loss is to make changes that you will be able to maintain for a lifetime. Regardless of what any advertisement may tell you, weight loss comes down to calories in vs. calories out. If you’re eating more than you’re burning, you’re not going to lose weight. Expending 3500 calories/week, either through increased activity, decreased intake or both, will result in about a 1 lb weight loss/week. Think about it-that margarita you had with dinner, those extra rolls you couldn’t resist, the leftover grilled cheese sandwiches and fries you shoved in your mouth before disposing of your kids lunch-it can all add up! Be conscious of what you’re eating-keep a food log, try to only eat when you’re sitting down (at the kitchen table-not in front of the TV), don’t eat while you’re cooking dinner-all of these small changes can save you a lot of calories and pounds in the long run.

Can’t cut back on what’s going in? How about changing what’s going out? Start walking--a mile will burn approximately 100 calories (it varies based on weight). Make a habit of walking a few quick miles during the kids swim practice and cut out 1 soda a day, and you’ll not only see that 1 lb weight loss this week, but it will be gone (and more) next month too!

For more ideas on changing what's going out, here's a helpful post (from Kendra's Fitness corner) on how burn the most calories in 30 minutes.

Feel free to comment below or contact me at with any questions you might have for me. Whether the questions are about weight loss, specific plans for you, general nutrition needs for you and/or your children, or whatever, I am here to help you!

As well, if you have suggestions for topics you would like me to discuss in Katie's Nutrition Nook, please let me know.

- Katie


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