KEY POINTS TO REMEMBER
- 1 lb of fat is equal to 3,500 calories. Therefore in order to lose 1 lb of fat the calories you consume must be 3,500 less than the calories you have burned.
- Slow weight loss losing 1 to 2 lbs a week combined with exercise is the best way to keep the weight one has lost off for good.
- A person burns calories three ways – resting metabolic rate (RMR), lifestyle, and exercise. To maximize weight loss, each of these aspects must be increased.
- Muscle mass increases ones RMR. A pound of muscle burns between 50 – 70 calories a day while a pound of fat only burns 2 – 3 calories a day. A pound difference in muscle instead of fat can help someone lose 7 pounds in a year.
- Proper nutritional habits are essential for sustenance and overall well-being. These habits include eating a variety of foods; healthy weight; choosing a diet low in fat and cholesterol that includes many vegetable, fruit, and grain products; and using sugar, salt, and alcohol in moderation.
- The major food groups are best visualized through the Food Guide Pyramid. They include bread, cereal, rice, and pasta; fruits and vegetables; milk, yogurt, and cheese; meat, poultry, fish, beans, eggs, and nuts; and fats, oils, and sweets. Fats, oils, and sweets should be used sparingly.
- Successful weight control is the result of a positive lifestyle, not maintaining a specific diet. Fad diets and other dietary gimmicks are dangerous to your health and only provide short-term “quick fixes.”
- Vegetables, fruits, and grains contain complex carbohydrates, dietary fiber, and other vitamin and mineral nutrients that are important for your nutritional well-being.
- Fats should be consumed moderately. Avoid saturated fats—fats found predominantly in animal products—and substitute polyunsaturated and monounsaturated fats wherever possible.
- High blood cholesterol is a major cause of serious heart disease, especially when combined with another major risk factor, such as high blood pressure or cigarette smoking.
- Consuming too much sugar promotes tooth decay and doesn’t provide many basic nutrients that your body needs.
- Elevated levels of sodium are linked to high blood pressure or hypertension in some people. It’s important to learn the sodium content of foods, to purchase low-sodium foods, to restrict your use of salt in preparing foods, and to avoid adding salt at the table.
- Excessive alcohol consumption can lead to malnourishment, cirrhosis of the liver, addiction, and serious injury to yourself and others if it causes impairment of judgment.
- Although frequently overlooked, water is an important nutrient. Lack of sufficient water in your diet may result in dehydration. To avoid this condition, you should drink at least six to eight glasses of water daily.
- Although there are general dietary guidelines that may apply to all situations, there are special health conditions that require individual nutritional recommendations. For example, diabetes is controlled by maintaining a proper blood sugar level. Eating food high in fiber can reduce the risk of certain types of cancer. Many young children may need higher-calorie foods than do adults to allow them to grow. Older people need fewer calories and may need to choose foods and beverages that don’t adversely affect the medicines they take.
For More Information Review Canada’s food guide.
Original copies are available online at www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.
Ask Kelly for a Diet Guide when you sign up for Bootcamp Sessions.