Continued from page 1
Know your metabolic rate
-------------------------- Do you know how many calories you need to eat each day for your body to function? The government-mandated food content labels you see in stores assume you have a need for 2,000 calories a day. But that's an average, and it's not specific enough for someone working to lose weight or keep weight off. "Your size and gender have a lot to do with your calorie needs," says Spaulding-Albright. "Dieters don't want to be eating 2,000 calories when they only need 1,800." Your resting metabolic rate (RMR) is simply minimum number of calories you need each day to support your body's functions. If you get a lot of exercise, your calorie needs may be much higher than your RMR. So how do you estimate your RMR and your real-world calorie needs? The best way, says Spaulding-Albright, is to contact hospitals or clinics in your area; they have sophisticated equipment that can give a good assessment. You can also sit down with a dietitian or personal trainer, who know how to make reliable estimates by calculating your age, height, gender, and other measures. You'll also find many free RMR calculators on Internet. These are helpful, but not most accurate. If you chose this route, try several RMR calculators to get a good approximation.
Eat a bigger breakfast
The idea here is to get your major calorie load in earlier in day rather than later," says Spaulding-Albright. "There's that old saying, 'Eat breakfast like a king, eat lunch like a prince, and eat dinner like a pauper,'" she says. "That's actually a help for dieters." When you eat more of your daily calories earlier, it gives your body a better chance of burning those calories over course of a day. Eating a really heavy dinner is a bad idea, she says, because those calories have little chance of being used.
Eat five small meals a day
Eat small, eat often. You may have heard this bit of advice before, but it is one of dieting maxims most easily brushed aside in course of a busy day, says Spaulding-Albright. "When weight loss plateaus, which is not unusual when you've lost a significant amount of weight, this can sometimes help kick in some additional weight loss," she says. "It makes you feel more satisfied and helps deal with cravings."
Think positive thoughts
"Always go with dieting positives, rather than negatives," says Fitzgerald. "You're actively adding good things to your life. You're eating more good foods, which improves your overall health. You're getting daily exercise, which improves your mood, burns calories, and makes you stronger."
About The Author
------------ Michael Lewis has been collecting articles and information on Weight Loss and HGH (Human Growth Hormone) and related health benefits. He has created and edits numerous web sites about this subject. Michael is a staff writer for www.ageforce.com