Re: How many calories to maintain weight

From: Doug Freese (dfreese_at_hvc.rr.com)
Date: 01/15/05 

Date: Sat, 15 Jan 2005 12:23:21 GMT

"Hagrinas Mivali" <remove.to.reply@sbcglobal.net> wrote in message
news:kOWdnZv05diOs3XcRVn-tQ@giganews.com...
>
>
> 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/.

All good stuff although TC likely considers everyone on the take.
Facetiousness aside, like TC your summary overview speaks of controlling
calories only via eating. The opening salvo in this paper:

"Major causes of morbidity and mortality in the United States are
related to poor diet and a sedentary lifestyle. Some specific diseases
linked to poor diet and physical inactivity include cardiovascular
disease, type 2 diabetes, hypertension, osteoporosis, and certain
cancers. Furthermore, poor diet and physical inactivity, resulting in an
energy imbalance (more calories consumed than expended), are the most
important factors contributing to the increase in overweight and obesity
in this country. Combined with physical activity, following a diet that
does not provide excess calories according to the recommendations in
this document should enhance the health of most individuals."

Notice "sedentary lifestyle" and "physical activity." Sure this is
nutrition forum and not about exercise but if you don't knee-jerk the
two together people will attempt to control weight food alone. If you
don't treat the whole system, i.e. looking better AND feeling better
both weight and esteem(physical) wise, you will soon end up back on the
sofa with the remote control in hand, stuffing donuts with a woe is me
attitude.

I'll go so far as to say the if one attacks their weight first with
exercise, they usually lose some weight, start to physically fell better
and THEN look to their diet to go a step further. When the primary focus
is on food it's like trying to give up alcohol and working as a
bartender. Sermon over!

-DF

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