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Beware of Fad Diets
Most fad diets are notoriously high on promises and low on lasting effects. Since many fad diets are very low in carbohydrates and calories, they cause fluid loss that registers as weight loss on the bathroom scale. Once you re-hydrate yourself, the weight is back. Frequently these diets are not medically or nutritionally safe and in some cases can be harmful to your health.
One pound of fat contains about 3,500 calories. To lose one pound a week you would have to consume about 500 calories less per day. (7 days x 500 calories = 3,500 calories.) Of course it’s the high fat foods that you want to minimize in your diet.
Daily caloric intake should not fall below 1200 calories for women or 1500 calories for men.
However, remember that regular physical activity can burn a significant amount of fat calories. You can lose weight by combining a less drastic reduction in your caloric intake with an increase in your regular physical activities. You don’t have to suffer through painful calorie restrictions to lose weight.
This combination of reduced calories and increased exercise has hidden benefits. Many people find that exercise dampens their appetites and that a gradual change to healthier eating habits engenders a positive and lasting lifestyle change.
The National Institutes of Health recommend 20-minute sessions of aerobic activity at least 3 times a week for weight loss and advise that slow weight loss of 1 to 2 pounds a week is best for healthy and lasting results.
So forget the fad diets and the boring cottage cheese and enjoy yourself. Combine a balanced, reduced calorie menu with increased aerobic exercise and you’ll be feeling and looking better for life.