Spring Into Shape

Spring is a time for the outdoors, walks in the park, picnics with family and friends and fun on the beach. It is time to smell the fresh air, feel the tingling as raindrops caress your face and watch the tulips grow. 

Nothing says outdoors more than springtime. Spring brings us an abundance of fresh fruits and flowers; freedom and frolic. Oh, yes, there is so much to enjoy when springtime rolls around. Will you be ready to take it all in?

Being physically fit is an important prerequisite for the ultimate springtime experience. Start the journey today. Here are a few tips to help you get in shape:

1. Lose the weight. If you are overweight, lose the weight. Make the process as seamless as possible by making small but smart changes in your diet. A good resource to use is with the Dietary Guidelines for Americans 2010.
2. Avoid junk food. Most likely, you know which foods are bad for you – those packed with sugar, unhealthy fats and salt. Make the commitment to limit those foods. 
3. Control food portions. If you need to lose weight, portion control is crucial. Take time to learn what an appropriate portion is and try to stay within those limits. If you eat two or more portions, just be aware that you are increasing the amount of calories with each extra bite you take. The food guide pyramid is a good reference tool to help you learn more about portion sizes.
4. Shop wisely. Obviously, what you buy is what you will eat. So, read food labels and buy only those foods that will take you closer to your weight and health goals. Avoid packaged foods as much as possible, as these foods are likely to have added sugar and/or be high in fat and salt (sodium). 
5. Pack your own. Packing your own meals and snacks will allow you to eat balanced meals and snacks without too many calories. If you must eat out, plan ahead and try to avoid fried foods or anything that would undermine your efforts.
6. Take a walk. Walking is the easiest ways to burn extra calories, improve your circulation and strengthen your bones and muscles. If you have been doing nothing but sitting on the couch during your free time, make the switch to an active lifestyle.
7. Mix it up. Do both cardio/aerobics and strength training exercises. It may take a while for you to get your comfort level up, but be persistent. Come spring, you will be glad that you did.
8. Hydrate. Hydration is one of nature’s best-kept secrets. Your cells need the right amount of fluids and the proper mineral balance to function properly. If you become dehydrated, you cells could actually shrivel up and cause serious health problems. So, keep lots of water handy and drink up to stay properly hydrated.
9. Weigh yourself regularly. You can choose to weigh in each morning, once a week or once a month. What is important is that you are consistent. Checking your weight frequently will help you to keep tabs on your progress and to tweak your diet or exercise program if you are not making they kind of progress you expect.
10. Talk to a Registered Dietitian (RD). You can find lots of helpful information on the internet. But if you are having difficulty making sense of all the information or just want personalized guidance, contact a registered dietitian. Registered dietitians are highly trained and experienced experts in diet and nutrition. You can find a registered dietitian by searching online at www.eatright.org. You can also use a search engine to find dietitian websites, forums and answers to frequently asked questions.

References

Dietary Guidelines for Americans

MyPyramid

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Read the Daily Diet Guide

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Have you seen a registered dietitian yet? Registered dietitians are the healthcare professionals most trained and qualified to help you understand and interpret nutrition concepts, and to show you how you can make them work for you. Go to www.eatright.org to find a registered dietitian today.

Don't Let Alcohol Ruin Your Diet

Overview

Alcohol is a source of added calories that may be easily overlooked by dieters. But if you are trying to lose weight, you should know that unrestrained drinking could ruin your diet. Here are a few things to keep in mind:

Calories from Alcohol

Alcohol is a source of energy, which means excessive intake could contribute to unwanted weight gain. Alcohol provides 7 calories per gram. In contrast, carbohydrates (sugar and starch) provide 4 calories per gram and fat provides 9 calories per gram.

Overeating

Alcohol may impair your judgment, which could lead to overeating. So, whether you are enjoying a TGIF social hour with friends, having dinner and cocktails with your coworkers, or sipping a drink at home to relax after a stressful day, you need to be mindful of how much you drink. After a few drinks, those peanuts, pretzels and hors d’oeuvres, or that quart of ice cream in the freezer could begin to look awfully tempting.

Weight Control
There are limited studies that look at the relationship between alcohol consumption, food intake and weight gain. One study that looked at a group of college students found that binge drinking was associated with poor diets, unhealthy weight control and sedentary behavior. The results of another study are more perplexing. The results of this study, which involved over 49,000 women and spanned a period of 12.9 years, showed that women who reported light to moderate alcohol consumption gained less weight and had a lower risk of becoming overweight or obese than nondrinkers. There could be a number of confounding factors that might explain these results, including the fact that this study was based on self-reported data.

What You Can Do to Lose Weight

If you must drink, here a few things that you can do to limit the number of calories you get from alcohol:

• Switch to drinks that have fewer calories
• Stretch your drink with non-caloric mixers, like sparkling water
• Drink less often
• Drink slowly to reduce the number of drinks you consume
• If possible, spend more time in conversation and less time at the bar
• Be prepared to say "No thanks" when offered another drink

Resources

Alcohol use, eating patterns, and weight behaviors 2009 May-June – PubMed result

Alcohol consumption, weight gain, and risk of …[Arch Intern Med. 2010] – PubMed result

How Much Should You Eat to Lose Weight?

Overview
Just about everyone knows that you need to eat less calories and burn more energy in order to lose weight. But just how much should you eat? The answer is, it depends on your state of health and a number of other factors, including stress, sleep and exercise.

MyPyramid makes it easy to plan meals and snacks to meet the minimum nutritional needs of most Americans. Individual needs vary, so, it would be a good idea to consult a registered dietitian for additional guidance on how to use MyPyramid to meet your personal diet and weight loss needs.

Using MyPyramid
Here is a summary of the recommendations for how much food from the basic food groups American adults should eat daily, based on MyPyramid. You will have to make adjustments based on your personal health status, weight loss goals, and the amount of exercise you get. Keep in mind that exercise is the biggest factor when it comes to burning calories to lose weight.

Basic Food Groups and recommended intake

Grains - 5 to 8 ounce equivalents servings
These should be mostly whole grains. One serving is the equivalent of 1/2 cup cooked cereal or 1 slice of bread.

Fruits - 1-1/2 to 2 cups
One serving is the equivalent of 1cup of fruit or 100% fruit juice or /1/2 cup of dried fruit.

Vegetables - 2-1/2 to 3 cups
One serving is the equivalent of 1cup of raw or cooked vegetable or 2 cups raw leafy greens.

Dairy (milk, yogurt, cheese) - 3 cups or equivalent
One serving is the equivalent of 1 cup of milk, 6-ounce cup of yogurt or 1-1/2 ounces of natural cheese.

Meat or Other Protein - 5-1/2 to 6-1/2 ounce equivalents
One serving is the equivalent of 1 ounce of meat, fish or poultry; 1 egg; 1/4 cup cooked beans or peas; or 1 ounce of nuts.


Fats or Oils - 5 to 7 teaspoons
Avoid  Avoid saturated fats and trans fats.


Avoid eating foods with added sugars while you are trying to lose weight.

Sample Low-Calorie 
Here is a sample low-calorie menu for one day. Note: (The actual calories in this sample menu would vary depending on the actual ingredients used as well as actual amounts eaten. In general, the day's intake should range from 1600 to 1800  calories. You should be able to lose weight on a diet between 1200 and 1800 calories. If you exercise regularly, you will have more flexibility in how much you can eat and still lose weight.)


Breakfast: 1/2 cup cooked oatmeal, 1 cup low-fat milk and 1/2 cup raisins, water

Morning snack: 1/2 ounce nuts, water

Lunch: 2 slices whole wheat bread, small chicken breast, 3/4 ounce swiss cheese, 1-1/2 cup broccoli, water

Afternoon snack: 1 apple, water

Dinner: 1 small baked potato, 1/4 cup of baked beans, 2 ounces baked salmon, 2 cups tossed salad, 1 tangerine, water

Night-time snack: 6 ounces yogurt, water

Note: Avoid food and drink containing added fat, sugars and limit the amount of sodium you consume.

Summary
Cutting calories is important when you want to lose weight. But you need to eat enough to maintain your health. Use MyPyramid as a starting point for planning low-calorie meals and snacks, and talk to a registered dietitian for personal guidance to meet your unique needs. Get more details from the USDA.

The Best Weight Loss Diet for You

Overview

If you are trying to lose weight, it makes good sense for you to search for the best weight loss diet. But with so many weight loss diets on the internet, popular bestselling diet books on the market, and DVD’s promising quick and easy weight loss, how can you tell which one is the best weight loss diet for you?

Nutrition Rules

The best weight loss diet is the one that works best for you. The best weight loss diet will help you to lose weight while providing the protein, healthy fats, complex carbohydrates and fluids you need to stay healthy. Here are 7 basic nutrition rules to follow when creating or choosing the best weight loss diet for you.

1.    Eat a variety of foods from the 5 basic food groups. This will help to ensure that you are getting the protein, healthy fat, complex carbohydrates, vitamins, minerals and other phytonutrients you need to sustain your health while promoting healthy weight loss.

2.    Eat lots of fresh fruits and vegetables. These foods are loaded with vitamins and minerals that might be otherwise hard to get. They are also packed with other health-promoting phytochemicals that have been shown to fight disease, build healthy tissue and promote good health on a weight loss diet.

3.    Avoid going for long periods of time without eating. If you wait until you are hungry to eat, you are more likely to gobble down your food without even thinking and end up eating much more than you should.

4.    Drink plenty of water between meals. Drinking a cup or two of water within thirty minutes to an hour before mealtime can dampen your appetite and help you to control your intake. This is a rather simple and effective way to avoid overeating and promote weight loss.

5.    Create or choose a diet that eliminates excess calories from fat or sugar. Try to avoid fried food and fast food, including hamburgers, fried chicken, French fries and pizza. You will also need to avoid sodas, other sweetened drinks, chips, dips, cookies, candies, pastries and similar high-calorie snack foods.

6.    Avoid diets that are extremely low in calories. A diet that is extremely low in calories can have you feeling hungry, which could lead to food binges or other forms of disordered eating. Furthermore, you could find yourself feeling sluggish and lacking the energy you need to remain active and boost your metabolism.

7.    Eat an adequate amount of protein. Protein provides the building blocks for healthy tissues and creating the hormones and enzymes you need for optimum health. Make sure that you do not cut back on protein to your detriment.

Whether you decide to follow a diet plan that was created by someone else or you create your own, the best weight loss diet is one that works for you. It should promote lasting weight loss without ruining your health.

For more help with creating or finding the best weight loss diet, consult a registered dietitian or similarly qualified healthcare professional.

The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.
About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.