The Low Cal Approach To Weight Loss

Given the proliferation of high protein and low-carb diets, it may seem a bit old-fashioned to just count calories. A number of dieticians, however, maintain that the low calorie approach is still the best approach to weight loss. Although it may seem a bit trite, lowering your calorie intake can have a definite effect on our waistlines.

Doctor-recommended diets, as well as many of the meal programs found in diet books, are based upon a low-calorie model. Although a majority of diet plans range anywhere from 1,000 to 1,500 calories a day, it's wrong to assume that everyone should go on a 1,000-calorie diet. Instead, the amount of calories each person needs to be able to lose weight should be based on current weight, metabolism, and the amount of exercise that person does on a regular basis.

One Pound A Week

You should assume, when dieting, that you will lose only about a pound a week. During the initial stages of your diet, however, you may actually lose more weight than that due to water loss. Although a standardized diet is acceptable, in order to fine-tune a diet to meet your individual needs, it's best to work with a dietician.

But remember -- in addition to curbing your calories -- it's important that what you eat is nutritious. By reading nutrition labels carefully you can determine the mineral and vitamin count of most of what you eat.

One of the general requirements for a healthy diet is that you have enough protein in your diet. This would amount to 50 grams per day for the typical woman, 63 grams per day for the typical man. Protein -- vitally important for strengthening your muscles and teeth -- is also helpful in maintaining good skin tone. Experts recommend that you have at least two servings of protein a day. Protein sources can include lean meat, fish, chicken, eggs, beans, and nuts.

Carbs

Even though low-carb diets are still the rage in some circles, many dieticians recommend as many as 100 grams of carbohydrates a day. In order to maintain a healthy energy level you should eat as many as 11 servings of pasta, cereal and bread in addition to consuming at least 20 grams of fiber each day to aid your digestion.

In order to keep those extra pounds off, less than third of your calories should come from fat. It 's important to note that only about one-tenth of your calories should be derived from saturated fat. Also, to keep heart disease at bay, it's necessary to you're your cholesterol count under control.

Water, Water Everywhere

Don't forget the water! This may seem surprising since most of our body is made up of H20; however, many medical experts agree that you should drink at least 8 glasses of water every day. Water -- often considered the secret weapon of weight loss -- enables people to shed pounds more easily.

Since skipping meals only serves to decrease your metabolism, you'll actually burn fat more slowly. It's better to have even a small meal than no meal at all!

Weight loss experts may differ about the number of meals you should eat each day. Some recommend the standard three meals with a couple of snacks, while others recommend 5 or 6 small meals each day. To find out which approach is appropriate for you, check with your dietician.

Difficult Challenge

No matter what your age, losing weight can be a difficult challenge. There are so many opportunities and temptations to boost that calorie count! For consistent weight loss, the low-calorie diet may be the best method around. Although you might not shed pounds as quickly as some fad diets, you will eventually lose that weight. You can ultimately lose the weight you need to by simply being committed and patient.