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Weight loss bottom line

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. Gaining and losing weight (W) comes down to the simple calculation of calories consumed (CC), or in other words, what you eat, minus calories burned (CB) through metabolism and physical activity.

W = CC – CB

If you eat more calories than you burn then you gain weight or if you eat fewer calories than you burn then you lose weight. In order to lose one pound of fat per week, you need to eat about 500 calories less than your typical diet. Since 3,500 calories equals about 1 pound of fat, if you cut 500 calories from your typical diet each day, you’d lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories). Remember, you need to burn 3,500 calories more than you take in to lose 1 pound.

This does not mean that you need to eat less food. Instead, you need to consume fewer calories. With smart choices this is very doable. The key is to choose “low density” foods, which means foods that allow you to eat a larger portion sizes but that is lower in calories. These foods, including many fruits and vegetables, tend to contain more water and fiber. Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée. See below for some more easy calorie saving ideas.

Reducing calorie intake promotes weight Loss – type of diet isn’t important

A major study concluded that it doesn’t matter which diet program you choose, as long as it is one that reduces your calorie intake and is healthy for your heart (low in saturated fat and cholesterol). See reference below.

Emotional and social components of healthy weight loss

Food isn’t just used to satisfy hunger – it is also a common part of social interactions and a means of comfort and stress relief. How we eat is also partially dictated by how we were raised – “clean your plate – there’s children starving in Africa” – and how the people around us eat. If your friends and relatives start packing on the pounds, you are more likely to do so as well.

What’s a healthy dieter to do? First, consider how and when you eat. Do you only eat when you are hungry, or do you reach for a snack while watching TV? Do you eat when you’re stressed or bored? To reward yourself? Also pay attention to how much sleep you are getting – lack of sleep has been shown to have a direct link to hunger and overeating.

Recognizing your emotional triggers can help make it easier for you to make changes. Once you realize your own personal challenges to weight loss, you can work towards gradually changing the habits and mental attitudes that have sabotaged your efforts in the past.

Mindful eating helps healthy weight loss

We live in a fast paced world where eating has become secondary. Counter this by paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable. This also helps you achieve healthy weight loss and maintenance. Plus, when our minds are tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.

Pay attention while you are eating. Be aware of your environment, eat slowly, enjoy each bite – savor the smells and textures of your food. If your mind wanders, just gently remind yourself to return to focusing on your food and how it tastes and feels in your mouth.


Avoid distractions while eating. Try not to eat while working, watching TV, reading, using a computer, or driving.

Try mixing things up to force yourself to focus on the experience of eating – try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.

Chew your food thoroughly. Try chewing each bite 30 times before swallowing.

Stop eating before you are full. Avoid the temptation to “clean your plate”. Yes, there are children starving in Africa, but you packing on the pounds won’t help them.

Serve yourself a smaller portion and use small plates, bowls and cups. This will make your portions appear larger. If possible leave the table as soon as you are done. The longer you sit at the table, the more you will eat. If you are hungry later you can have a small healthy snack.

Plan your meals and snacks ahead of time and don’t eat out of large bags or boxes. You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Remember to only eat when you are truly hungry.

Sources: helpguide[dot]org

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