Re: How many calories to maintain weight

From: Hagrinas Mivali (remove.to.reply_at_sbcglobal.net)
Date: 01/14/05 

Date: Fri, 14 Jan 2005 12:39:47 -0800

richmarin@earthlink.net wrote:
> I am a 200 pound male. I wanted to drop 20 pounds and stay at 180.
>
> In order to maintain the desired weight. How do I calculate how many
> calories I need to stay at 180?
>

In order to lose weight, you need to consume fewer calories than you expend.
Since what you expend is unknown to me, and probably unknown to you, there's
no easy answer. However, there are ways to achieve your goals. Switch to
foods that are more healthful and satiating, and avoid foods with added
sugars, refined grains, and saturated fats or trans fats. By doing that, you
will stop craving the types of things that make you consume too many
calories.

You can have lots of salads, with lots of variety. Just use a
no-sugar-added dressing, such as a vinaigrette, or Caesar dressing. You can
have meat occasionally, but stick to cuts that are lower in fat. You can
have eggs in moderation, and if you're a bacon and eggs kind of guy, you can
switch to Canadian bacon to lower your fat. But a whole grain cereal, or
oatmeal (real oatmeal, not the instant kind) would be good. Try to avoid a
cereal with added sugar, if possible. Eat balanced meals and don't skip
meals. That will keep your blood sugar levels more stable, and keep you
from binging. In general, use whole grain products instead of refined
grains. You can still have sandwiches, but maybe they should be heavier on
the veggies, and more discriminating with the meat. It's even possible to
find whole grain pasta if that's what you like. You can have low fat cheeses
in moderation, but avoid full fat ones. When watching fat intake, beware of
"low fat" labels on products that make up for it with extra added sugar.
For example, giving up mayo that's mostly unsaturated fats in favor of one
that's mostly sugar will not help. Eat fruits one to two times a day,
preferably after a meal to slow down the sugar intake. Avoid fruit juices,
which lose much of the nutrition and fiber, and end up giving you lots of
sugar.

Those are just a few examples, but it all boils down to eating right. If you
do that, you may still have to watch what you eat so you don't overdo it, or
you might end up losing weight naturally. Try to stop eating when you feel
satisfied, and don't be afraid to have a small snack between meals to keep
yourself from overdoing it later.

Two days ago, the Department of Health and Human Services came out with
their new dietary guidelines. Read through them, and find a diet that fits
in with them. http://www.healthierus.gov/dietaryguidelines/.

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