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How Diets Work

Dieting is a multi-billion dollar industry in the United States, but it doesn’t work for most people. The standard story is: Lose 20, gain 30.

Despite what you might think, losing weight is not a mysterious process. Losing weight doesn’t even have to involve weird diets, special exercises or even ‘magic’ with pills or fitness gadgets. Want a weight loss secret? Make small changes every day and you’ll slowly (but surely) shed those extra pounds

To lose one pound, you need to burn approximately 3,500 calories beyond what you already burn through daily activities. Wow…that sounds impossible, doesn’t it? It works like this:

Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions such as breathing, digestion, etc. Calculate your activity level. Use the calorie calculator to find out how many calories you burn during the day when you sit, stand, exercise, lift weights, etc. Track how many calories you eat. Use a food diary to add up what you eat and drink during the day. If you eat fewer calories than you burn, you will lose weight.

Example:

Mary’s BMR is 1400 calories and she burns 900 calories during the day’s activity. To maintain her weight, she should eat 2300 calories, but after keeping a food diary, Mary discovers that she eats 2550 calories each day. When Mary eats 250 calories more than her body needs, she gains one pound every 2 weeks. This example shows how easy it is to gain weight without knowing it. But it’s also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you’ll lose a pound in a week without even having to change clothes. Try these ideas:

Instead… Do this…

Afternoon Rounds Drink a glass of water. (calories saved: 97) Eat an egg McMuffin Eat a small whole wheat bagel + 1 tbl peanut butter (calories saved: 185) Use a break to catch up on work or eat a snack Walk up and down the stairs for 10 minutes (calories burned: 100) Press snooze Get up 10 minutes earlier and go for a brisk walk (calories burned: 100) Watch TV after work Do 10 minutes of yoga (calories burned: 50)

9 Diets That Work:

1- Foods with a glycemic index: some fruits and vegetables; whole grains such as oats, barley and bran; basmati rice; some pasta; quinoa; chickpeas; White Yoghurt; and skimmed milk.

2- Macrobiotic diet foods: brown rice; soybean products; local fruits and vegetables; beans, seeds and nuts in moderation; fish in moderation.

3-Organic Foods: fruits and vegetables without pesticides; whole grains; free range eggs, chicken and beef; hormone-free milk

4- Raw foods: sushi, fruits and vegetables, nuts, fried fish and meat.

5-Sonoma Diet

Foods: lean protein, feta cheese, almonds, peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, whole grains, and wine.

6-jenny craig Food: cereal with skim milk, Jenny Craig style chicken fettuccine, fruits, vegetables, Jenny Craig style pumpkin soup.

7- NutriSystem Foods: Nutrisystem-style Apple Cinnamon Oatmeal, Creamy Broccoli Soup, Beef Tacos, Whipped Sweet Potatoes with Cheese.

8- South Beach Diet Foods: Phase 1: vegetables, eggs, cheese, nuts, beef, fish; Phase 2: reintroduce bread, cereals and potatoes 9- zone Foods: Ratio of carbohydrates (40%), fat (30%) and protein (30%) based on food.

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