10 Tips for Keeping the Weight Off

If you lost weight and want to keep it off, you will need to continue to make healthy food and lifestyle choices. It might be tough, but you have to stay focused. One of the biggest mistakes people make after losing weight is going “off the diet” and back to old ways of eating. Those old ways are what caused the initial weight gain in the first place, so you should not be surprised if the weight comes back after you go “off the diet.” Consider the follow steps that you can take to avoid regaining the weight:

1. Be prepared for withdrawal symptoms, the biggest of which might be cravings. Acknowledge what is happening and try to find ways to overcome the cravings. Perhaps drink a tall glass of water. Sip on an ice cube. Eat a large salad or grab a handful of nuts. Of course, you could also go for a long walk, away from the temptation. By the time you return, the wave of cravings should have passed.
2. Drink a glass of water every couple of hours. This will help to keep you feeling full so that you don’t have to deal with hunger pangs. Add a few drops of fresh lemon or lime juice if you wish to flavor the water. But avoid sweetened drinks.
3. Plan ahead when you will be eating out. You should have a fairly good idea of what you plan to eat before you sit down at the restaurant, or before you get to the party if it is a party that you will be attending. You might find that having a light snack or even eating a light meal before you go could take the edge off of deciding what to eat later.
4. Avoid drinking alcoholic beverages, especially before you eat. Drinking on an empty stomach could get your digestive juices flowing and cause you to overeat. It could also weaken your resolve and remove any degree of self-restraint that you might have intended to use.
5. If you must drink, make sure it is highly diluted. Then drink slowly to make the drink last. This will cut calories and help to limit the total amount of liquor consumed over the course of the evening. Avoid sitting or standing near the bar if at all possible.
6. Keep things fresh. Choose fresh or minimally processed foods instead of highly processed foods that may contain large amounts of fat, sugar and salt.
7. Read food labels and avoid foods that have a lot of ingredients listed. Be especially careful to limit foods made from refined, white flour and those that contain trans fat and saturated fats.
8. Resist the urge to have pizza, fast food burgers and all the other foods that you know were the source of your problem to begin with. In other words, stick with what worked to shed the weight. Now that you can be a little more liberal doesn’t mean that you should let your guard down.
9. Pay attention to how much you eat. You can eat a lot more vegetables without consuming excess calories, as compared to bread, butter, salad dressing, fried foods and rich desserts. You will have to make some tough choices. Be sure to make the right ones.
10. Stay active. Regular exercise will continue to be an important element of your daily activities. It is what will allow you to eat a reasonable amount of food without regaining the weight. If you see that you are beginning to regain the weight, don’t let it happen. Do something to stop it before it becomes a major problem – again.

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If you are struggling to lose weight or need professional support in controlling your weight or eating to prevent or treat diabetes, heart disease or other chronic health problem, talk to a registered dietitian. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org. Registered dietitians are the healthcare professionals most trained and experienced in the art and science of nutrition and most qualified to help you make smart food and lifestyle choices.

Lose Weight Now

If you are overweight or obese and suffering from diabetes, high blood pressure, heart disease or other chronic health condition, then you know how important it is to lose weight. But finding a program that works for you could be difficult. In fact, the best way to succeed at losing weight and keeping it off is to design a weight loss plan that is uniquely yours.

At any rate, if you put your heart and mind to it, you can succeed. But you need to have the motivation and be willing to make the commitment to change what needs changing. Unfortunately, no bestselling book on the market can do that for you. On the other hand, if you can find a reason, deep enough and powerful enough to make you want to lose the weight and keep it off, nothing can stop you.

So, why not give it a chance? Here are 3 basic tips that you can use to get on the right path. They are nothing new, just some basic reminders of what you need to do to start losing the weight for good.

1. Dig deep. Make sure you have an airtight reason for wanting to lose the weight. Doing it for cosmetic reasons alone is not sufficient. Try to figure what your real motivation is.
2. Create your own diet. If you have followed a popular diet before, chances are you lost some weight and put it all back on. This time, make it your own and lose the weight for good.  
3. Get moving. It might be difficult to exercise at first. But if you are motivated, you will find a way to get moving. Aim for 30 to 60 minutes a day. But remember, you don't have to do it all at once. If you can take 3 ten-minute stints a day, it will add up. So, don't make any excuses.

If you have questions about losing weight or need help in creating a personal weight loss plan, talk to a registered dietitian. Registered dietitians are the healthcare professionals most trained and experienced to assist you with making smart food and lifestyle choices to control your weight and prevent or treat diet related health problems.

3 Good Reasons to Lose Weight

If you have been thinking about losing weight but need a little motivation, here is food for thought. Obesity is associated with a number of chronic diseases, including diabetes and heart disease. It can lead to painful and debilitating symptoms. And it robs you of the chance to live a full active life, which is something all of us would like to do.

No doubt, you can think of many other good reasons to lose weight. Have your pick. Whatever your reason, use it to motivate you and keep you inspired. You already know you need to do to lose the weight. Just do it.

In case you need a few reminders, read on.

Diabetes

Type 2 diabetes is a condition in which the body does not use insulin properly. As a result, sugar from the carbohydrates you eat does not get shuttled to the cells where it can be used for energy. Instead, it remains in your blood, leading to high blood sugar or hyperglycemia. This could cause inflammation throughout your body and potentially damage your heart, blood vessels and other vital organs. 

Losing weight, in conjunction with eating a nutrient-dense, high-fiber diet, may reduce your chances of developing diabetes. If you already have diabetes, making healthful changes can help to control your blood sugar levels and lower your risk of diabetes complications. If you need help with planning meals and snacks, talk to a registered dietitian.

High Blood Pressure

High blood pressure develops when the integrity of your blood vessels is compromised. Obesity puts a strain on your heart and blood vessels as these organs work to get blood to all parts of your body. Losing weight reduces the strain and might allow the blood vessels to be a little more relaxed. 

If you are obese, chances are you may not be getting enough omega-3 fatty acids and other nutrients needed to keep your heart and blood vessels functioning optimally. 

As part of your weight loss program, you will need to focus on eating foods that are high in these polyunsaturated fats and other heart-healthy nutrients. Add fish and fish oil, and walnuts to your diet for a healthy dose of omega-3 fats. 

These fats can help to reduce your triglyceride and cholesterol levels, thus reducing your chances of developing heart disease. Make lots of room on your plate for high-fiber foods like nuts, seeds, dried beans and whole grain cereals, as well.

Heart Disease

Obesity increases your risk of developing heart disease by making your heart work harder to pump blood to the different organs in your body. If you are obese, it might also mean that you are not eating enough fruits and vegetables or other high-fiber foods. As a result, you may be lacking in essential fatty acids. These fatty acids, specifically omega-3 fatty acids play a vital role in promoting heart health. 

Protect your heart by losing weight and shifting to a heart-healthy diet that includes fish or fish oil and walnuts or other plant sources of omega-3 fatty acids.

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For real solutions to your diet and nutrition questions, or to get personalized guidance, talk to a registered dietitian. Go to www.eatright.org, the American Dietetic Association website to find a dietitian near you. Registered dietitians are the healthcare professionals most trained and qualified to help you solve problems related to weight control and other diet and nutrition issues.

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Read today's Daily Diet Guide.  

Heart Disease: The Cholesterol Link 2 - HDL Cholesterol

HDL Cholesterol
As mentioned in my previous blog (November 10, 2010) cholesterol is a waxy substance that is important for a number of vital functions, like forming vitamin D, hormone production and as part of the nerves and other cells in your body. High-density lipoprotein cholesterol, also known as HDL cholesterol or good cholesterol plays a vital role in lowering the risk of a heart attack or stroke.

On the other hand, high levels of LDL does just the opposite, causing the buildup of plaque in the arteries, which can then lead to a heart attack or stroke..

HDL Lowers Risk of Heart Disease and Stroke
HDL or good cholesterol appears to prevent cardiovascular disease by removing LDL cholesterol from the blood and recycling it in the liver. By removing the LDL cholesterol from your blood, HDL reduces the chances of plaque buildup and the risk of a heart attack or stroke.

HDL cholesterol should be above 40 mg/dL. If it is below 40 mg/dL, you risk of having a heart attack or stroke increases. The desirable ratio of HDL to LDL cholesterol is about 1 to 4 (1 mg/dl HDL to 4 mg/dl LDL cholesterol).

Improving Your HDL to LDL Ratio
One way to reduce your risk of heart disease is to improve the boost your HDL cholesterol and lower your LDL cholesterol. There are several things that you can do to achieve that goal - diet, exercise and lose weight if you are overweight.

Diet. One of the most important things you can do to reduce your LDL cholesterol is to avoid foods that contain trans fat and limit your intake of foods that are high in saturated fat and cholesterol. It is not enough to just reduce your intake of cholesterol, since your body makes most of the cholesterol that is in your blood. By limiting your intake of trans fat and saturated fat, you may be able to reduce the amount of cholesterol that your liver produces.

In addition to controlling your fat intake, it is also important to eat foods that are high-fiber, including fruits, vegetables, whole grains, nuts, seeds, dried beans and peas. F

Avoiding foods with added sugar (including high fructose corn syrup), and highly refined and processed foods, especially foods made with white flour is also important, especially if you are trying to cut calories to lose weight.

Exercise. Exercise can help to lower your cholesterol and improve the ratio of HDL to LDL cholesterol in your blood, improve blood circulation and strengthen your heart muscles.

Lose weight. If you are overweight, lose the excess body weight. Studies show that losing as little as 10 percent of your body weight can result in tremendous improvements in a number of health parameters, including lowering your total cholesterol and improving the ratio of HDL to LDL cholesterol.

Resources
Good vs. Bad Cholesterol
High Blood Cholesterol, Treatments
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Eating Vegetables Can Help You Lose Weight

Overview

Vegetables are the ideal diet food. They are low in calories but packed vitamins, minerals and other powerful, health-promoting compounds. Beyond the well-known nutrients that vegetables provide, they are also loaded with thousands of functional compounds that offer unique disease-fightting, health benefits.

How Much Vegetables Should You Eat?

According to the US Centers for Disease Control (CDC) and the USDA, a good rule of thumb is to eat a minimum of 2 to 3 servings of vegetables daily, assuming that you are also eating 2 to 3 servings of fruits. In effect, your total fruit and vegetable intake should total at least 5 servings.

Of course, on a low-calorie diet, you will eat more vegetables in place of other starchy and high fat foods. In some cases, you might consume as much as 9 or more servings of vegetables, which, although bulky and filling, would provide relatively few calories. With most vegetables providing under 35 calories per serving, you could easily eat 9 servings for under 350 calories.

According to a number of government studies, most Americans are not meeting the recommended 2 to 3 servings of vegetables or combined 5 servings of fruits and vegetables. Rather than consuming these nutrient-dense foods, we are consuming calorie-dense, nutrient-poor foods, which are contributing to the growing obesity epidemic in this country. 

Obviously, if you want to lose weight, it makes good sense to eat more vegetables and less of the more starchy, high-calorie foods that have become the mainstay of the American diet.

Benefits of Eating Vegetables to Lose Weight:

• Vegetables are low in calories. That means you can eat more for less calories. 
• Vegetables are high in fiber, which helps to fill you up and reduce your total energy intake.
• Vegetables are highly nutritious. No other group of food provide the concentration of vitamins, minerals and other phytonutrients for so few calories.
• You can mix and match to create a wide variety of meals and snacks everyday; vegetables come in a wide array of colors, textures and flavors to tease your taste buds.
• Vegetables can be prepared quickly and with little effort, so, even if you don't want to spend much time in the kitchen you can still enjoy a tasty and nutritious meal without ruining your diet. Just wash and eat them raw or steam lightly for a quick bite.
• Vegetables are so versatile, you can toss them in almost any dish to make a casserole, soup, salad, sandwich or even dessert.
• You can take vegetables anywhere, anytime and in any climate without too much worry about hazardous temperatures, as most vegetables keep well at a wide range of temperatures. (Of course, you still need to pay attention to basic sanitation rules.)

Vegetables to Choose From:

• Green beans
• Spinach
• Kale
• Collard greens
• Lettuce
• Broccoli
• Cabbage
• Cauliflower
• Mushrooms
• Onion
• Celery
• Red bell pepper
• Tomatoes
• Beets
• Cucumbers
• Sweet potato
• Pumpkin
• Squash
• Okra
• Edamame
• Sweet peas

Summary

A diet that consists of an abundance of vegetables will provide you with lots of fiber, fill you up and reduce hunger so that you are less likely to overeat. As a result, you stand a better chance of losing weight than you would on the typical American diet that is loaded with refined carbohydrates and fatty meats, and other low-nutrient, high-calorie foods.

Resources

MyPyramid Food Intake Patterns
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/CDC_5-A-Day.pdf

Updated: November 5, 2010

4 Reasons Why You Should Lose Weight Now

Overview

Obesity is a problem of mammoth proportion in the US and fast becoming the trend across the globe. Unfortunately, it can lead to a number of serious health problems. In some cases, these problems could be life threatening. What might seem like just a little extra weight around the waistline could actually signal a firestorm of health problems raging on the inside. As the rate of obesity continues to climb, you can expect the health problems to escalate, as well. But it doesn’t have to happen that way. Losing weight can reverse a great deal of the health problems associated with being overweight or obese. 

Here are 4 good reasons why you should lose weight now: 
1. Cardiovascular disease. Obesity can lead to cardiovascular disease. Studies show that people who are obese are more likely than others to have plaque buildup in their arteries. The buildup of this waxy substance can result in narrowing of your arteries, causing your heart to work harder, and ultimately cause a heart attack or stroke. Losing weight can prevent or slow the progression of cardiovascular disease.

2. Diabetes. Obesity can lead to type 2 diabetes. The massive amount of fat in your body interferes with your body’s ability to use insulin effectively. As a result, sugar builds up in your blood instead of being moved into the cells. Too much sugar in the blood can cause inflammation in the blood vessels and lead to damage to a number of important organs, including the eyes and kidneys. Losing weight can improve blood glucose levels and slow or reverse damage caused by high blood sugar.

3. High blood pressure. Obesity can lead to high blood pressure. If you are obese, it means that you are carrying around a greater load than your body can comfortably manage. It means more blood must be pumped to the vital organs. Getting this job done means that the heart and blood vessels must work harder. This extra work leads to increased tension in the walls of the blood vessels, which often results in hypertension or high blood pressure. Losing weight can reduce the strain on the blood vessels and reduce may reduce your blood pressure.

4. Sadness and depression. Obesity can lead to sadness and depression. If you are overweight or obese, you probably know from experience that it could be really hard to do the fun things you want to do. Instead of living a full, active life, you may turn to food for comfort, perpetuating a cycle of sadness and depression. Losing weight can help to ease the sadness and depression associated with obesity, and allow you to get your life back! 

Clearly, obesity is not just about how you look or what size clothes you wear. It could be disastrous to your health in so many ways. It can literally rob you of the joy of living. But it doesn't have to be that way. You can lose weight, improve your health and get back in the game of living. If you need help, talk to a registered dietitian. You can find one in your area by going to the American Dietetic Association website at www.eatright.org and clicking on the link to “Find a dietitian.”

12 Do's and Don'ts for Dieters

Overview

Trying to lose weight could be a very simple process for many people. You know what to do and you do it. For others, it could be the hardest thing you ever tried to do. You try your darnedest but the scale won’t budge. Makes you want to scream, doesn’t it? 

Well, hold your breath. Let’s take a look at some things that you can do to boost weight loss and some of the things that you shouldn't do if you want to succeed. 

12 Do’s

1. Do eat a healthy breakfast everyday.

2. Do drink plenty of water.

3. Do snack on fruits, crunchy vegetables and nuts between meals.

4. Do enjoy healthy meals that include a good source of protein.

5. Do eat at least 5 servings of fruits and vegetables daily.

6. Do drink 2 to 3 cups of milk or get your calcium from other sources daily.

7. Do eat fish and other foods rich in omega-3 fats several times a week.

8. Do eat more whole grain breads and cereals and less refined products.

9. Do eat dried beans and peas, nuts and seeds more often.

10. Do control your food portions.

11. Do get a few minutes of sunshine daily and eat vitamin D fortified foods.

12. Do get at least 30 minutes of exercise daily.


12 Don’ts

1. Don't skip breakfast.

2. Don't start the day off with sodas and other sugary drinks.

3. Don't eat too much cakes, cookies, candies or other high-calorie foods. 

4. Don't eat foods made with trans fat.

5. Don't eat foods that are high in saturated fat.

6. Don't eat or drink foods that are high in sugar.

7. Don't eat or drink foods made with artificial sweeteners.

8. Don't eat fast food too often.

9. Don't eat foods made with refined/white flour.

10. Don't eat foods with a lot of salt/sodium.

11. Don't eat processed meats too often.

12. Don't let the stresses of the day cause you to overeat.

If this seems like a lot of do's and don'ts, here's another one: Don’t worry. Choose one thing to do at a time and before you know it, you will be doing all the “Do’s” and controlling all the “Don’ts.” Take the first step right now.

Vitamin D Insufficiency Linked to Obesity

Overview
If your are obese, your doctor might want to run a test to determine your vitamin D status. Don't be too surprised if a blood test shows that the level of vitamin D circulating in your blood is below normal. This would be consistent with what others have found. Studies on American adults show that obese individuals are more likely to have insufficient vitamin D in their blood than individuals who are not obese.

Vitamin D is Trapped in the Fat Cells
Vitamin D insufficiency - low levels of vitamin D - is believed to be a major problem, affecting millions of Americans. All too often, the level of vitamin D circulating in the blood is found to be low in obese individuals, with a greater number of normal weight individuals having adequate levels.

You may be consuming what the recommended level of vitamin D, which should be adequate to meet your needs. You could be getting adequate exposure to the sun. You might even be taking a vitamin D supplement. But if you are obese, your lab work is likely to come back showing that your blood levels are low, maybe even deficient.

The low levels of vitamin D in the blood of people who are obese may be due to the way fat cells process the vitamin. It seems like the fat cells trap the vitamin, making it unavailable for all the vital functions that require vitamin D. The good news is, losing weight appears to resolve the problem for many people, according to a number of studies.

Insufficient levels of circulating vitamin D can also happen to obese people who undergo gastric bypass surgery. The problem with gastric bypass is that the surgery involves bypassing an area of the small intestine where vitamin D would normally be absorbed. Consequently, little or no vitamin D can be absorbed following the surgery. In this case, the doctor is likely to prescribe a vitamin D supplement.

If you suspect that you may be suffering from vitamin D insufficiency, talk to your doctor and a registered dietitian before making any drastic changes to your diet or taking large doses of any supplement.

Osteoporosis
Vitamin D helps to promote the absorption and transport of calcium from the gut to the various tissues and organs where it is needed. This includes carrying calcium to the bones where it is needed for ongoing remodeling of the bone. If vitamin D is locked in the fat cells and not available in the blood when needed, the remodeling of the bone will be impeded. As a result, the bones will become weak and thin. This condition, called osteoporosis, often leads to hip fractures and falls, particularly among the elderly.

Losing weight
Losing weight and consuming a diet that is rich in calcium and vitamin D, along with adequate exposure to the sun can help to prevent or slow bone loss associated with osteoporosis. But keep in mind that although calcium and vitamin D are key factors in promoting bone health, there are a number of other nutrients that are also involved.

Note: The information provided in this blog is for information and educational purposes only and is not intended as a substitute for personal medical guidance. Always consultant your personal doctor and registered dietitian before making any drastic changes that could affect your nutritional status and your health.

Lose Weight Now: Eat Less Sugar

Overview

Sugar is a major cause of obesity and related health problems in the US. Most of this excess calories come from high fructose corn syrup, which seems to be added to just about every food imaginable - on store shelves, in fast food, at pastry shops, in the mall, in ice cream shops, on candy stands, and just about anywhere else that food is sold. The widespread addition of high fructose corn syrup to food and beverages makes it nearly impossible to avoid. Nonetheless, you should do everything you can to avoid foods with added sugars in any form.

5 Good Reasons to Avoid Added Sugar

There are many good reasons to eliminate added sugars, including high fructose corn syrup, from your diet. Here are just a few reasons:

Inflammation. High blood glucose (sugar) levels can cause inflammation throughout your body. According to a number of studies, chronic inflammation may lead to heart disease and a number of chronic diseases that affect millions in the US  and worldwide. Reducing your intake of sugar can help to reduce inflammation and promote health.

Obesity. If you are overweight or obese, chances are you are consuming foods that are high in added sugars and excess calories from those foods. You can cut calories and begin to lose weight by eliminating sugary food and drinks from your diet. Weight loss has been shown to support improvements in overall health.

High triglycerides. Studies show that consuming sugary food and drink sugar may lead to high triglyceride levels in the blood. These triglycerides can cause damage the lining of your blood vessels, cause blood clots and lead to a heart attack or stroke. By lowering your sugar intake, you may be able to reduce the level of triglycerides in your blood and prevent a cardiovascular event. People with diabetes are especially prone to high levels of triglycerides and should therefore make a special effort to eliminate added sugars from their diet.

Summary
The bad news is, eating foods that contain a large amount of added sugars could lead to obesity, inflammation and a number of other serious health problems. But the good news is, you can lose weight and improve your health by reducing your intake of food and drink made with added sugars. Be especially mindful of the presence of high fructose corn syrup in the foods you buy.

Lose Weight to Lower Your Cholesterol

Overview

If you are overweight or obese, chances are, you may have high levels of total cholesterol and LDL or 'bad' cholesterol. If so, you are not alone. According to the US Centers for Disease Control, about 50 million Americans are prescribed cholesterol-lowering medications each year. Unfortunately, these medications often have serious side effects. This has many people asking if there is another way to lower their cholesterol.

Obesity and High Cholesterol

If you are overweight or obese and diagnosed with high cholesterol, your doctor might suggest that you lose weight as a first attempt to lower your cholesterol. On the other hand, depending on your unique medical situation, he may put you on medication to lower your cholesterol while you take steps to lose the weight.

Cholesterol Dangers

High cholesterol, particularly high levels of LDL or 'bad' cholesterol, can cause plaque to buildup in your arteries, reduce blood flow to your heart and ultimately lead to a heart attack or stroke. To avoid this potentially fatal outcome, it is important to lower your cholesterol. In some cases, diet and exercise to lose weight may be sufficient. Others may require prescription drugs or a combination of weight loss and medication.

Losing Weight to Lower Your Cholesterol
Studies show that many people are able to lower their cholesterol and reduce their medication dosage or completely discontinue their medication after losing as little as 7 to 10 percent of their body weight. This is certainly encouraging if you want to avoid the side effects often associated with cholesterol-lowering medications and save money on prescription drugs at the same time. (Note of caution: Do not discontinue prescription drugs without first talking with your doctor.)

Getting Started

If you are overweight or obese, you can start to lose weight and lower your cholesterol by following a few basic strategies promoted by the NIH National Institute of Diabetes and Digestive And Kidney Diseases:

• Choose foods that are lower in calories 
• Choose foods that are lower in fat 
• Eat smaller portions 
• Drink water instead of sugary drinks 
• Stay active 

Resources
Weight Control: MedlinePlus

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.