If you're trying to eat a healthier diet or lose weight, your best bet is to use good meal planning techniques and cook your food at home. But, let's face it. We all end up in the drive-thru lane of a fast food joint at some point in our lives. So how do you eat better when you eat out? Use these guides to order fast food meals for under 500 calories.
Yes, you really can get a full meal at McDonald's that will satisfy your cravings and keep you feeling full. Choose from several different complete menus that total 500 calories or less. Some meals even include a McDonald's treat! More »
When you think of diet-friendly foods, you probably don't think of the food at Taco Bell. But there are several items at Taco Bell (including tacos!) that you can eat without regret when you're trying to lose weight. More »
Sure, chicken is healthy. But the chicken on the KFC menu is often fried and very high in calories. Use these Kentucky Fried Chicken menu guides to find out how to stay true to your diet and still get a yummy meal. More »
No fast food restaurant is great for a diet, but the Wendy's menu is one of the better ones when it comes to traditional "junk" food. Find out why and what to order when you visit the home of the Frosty. More »
Looking for low calorie menu options at Burger King? Some of the items that sound healthy are the items that are highest in calories. Find out which burger and which combos to order to stay lean. More »
Not everything on the Panera Bread menu is good for your diet. Some sandwiches total over 1000 calories! But there are delicious low calorie items, too. This guide shows you what to order and what to avoid. More »
Need a sweet fix? Yes, you can go to Dairy Queen and find diet-friendly treats and meals. Each of these complete meals total 500 calories or less and each one includes an ice cream treat! More »
Not every meal at Subway is healthy. Some sandwiches at Subway top 1200 calories. Surprised? The food at this "healthy" restaurant can ruin your diet. Learn to avoid the biggest blunders at Subway. More »
Juice drinks usually sound healthy. But the fact is that many of them are loaded with sugar and excess calories. If you go to Jamba Juice find out which drinks and foods to eat and which ones to avoid. More »
I wouldn't recommend donuts as the best diet food, but there are some donuts that are better than others. If you're going to indulge, make it one of these choices. More »
Coffee calories can ruin your entire weight loss program. Some coffee drinks contain more calories than a full meal! But you don't have to skip your morning cup of java. Just order one of these diet-friendly drinks. More »
Do you enjoy a traditional green bean casserole at your Thanksgiving dinner? It might seem like the veggie dish would be good for your diet - after all, it has green beans in it. But the calorie content of most popular recipes is very high. So do you have to delete it from your menu? No. Just learn to reduce the calories in your green bean casserole.
Traditional green bean casserole is made with cream of mushroom soup and topped with french fried onions.
It contains 161 calories per serving. If you make it with low fat mushroom soup, you'll save a few calories, but not many. According to the folks at Campbell's you'll only save about 15 calories per serving if you use their 98% fat-free soup.
You can prepare a healthy green bean casserole recipe that uses bread crumbs instead of fried onions to save a few calories.
But if you really love the onions, this alternative may not work for you. So another option is to use an online recipe tool to reduce the calories in your green bean casserole. These tools help you to evaluate the fat and calorie content of each ingredient so you can cut back according to your own tastes.
But if you don't really savor the creamy dish, why not simply enjoy steamed green beans? There are only 44 calories in green beans. They are low in sodium, high in calcium and high in vitamins and minerals. Green beans are also full of fiber so that they will help you to feel full before you overeat.
Remember that there are many ways to reduce your caloric intake on Thanksgiving. Evaluate your menu and cut calories where you can to keep your diet on track.
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When dieters think about foods to avoid at Thanksgiving (or any holiday meal) mashed potatoes usually top the list. Potatoes, in general, have a bad reputation among dieters. But it is possible to make healthy mashed potatoes and stick to your diet to lose weight.
Potatoes are not necessarily bad for you if you are trying to lose weight. Potatoes are naturally low in fat and high in both potassium and vitamin C.
Of course, potatoes are starchy, so people who are following a low-carb diet may want to avoid them. But if you are counting calories, potatoes aren't a bad choice because there are only about 100 calories in a potato. The key for dieters is choosing the healthiest potato recipes, because it's usually not the potato that causes problems.
Even though plain potatoes are low in calories, mashed potatoes aren't always healthy. A traditional homemade serving of mashed potatoes can contain 237 calories or more when they are prepared with butter and whole milk. Some chefs even prepare mashed potatoes with heavy cream, which drives the fat and calorie count higher. And if you top your potatoes with gravy, then your total intake could exceed 400 calories.
If you love mashed potatoes, try making a healthier version with less fat. Skip the butter and use low-fat milk or chicken stock to soften and whip the potatoes. Or try this Garlic Mashed Potato recipe for a dish with more flavor. And remember that portion control is essential.
A single serving of mashed potatoes is just one cup.
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Gravy is an essential part of many holiday meals. But if you're trying to lose weight, you might want to do some homework before you ladle the sauce onto your food. Most gravy recipes are high in calories. There are a few smart ways, however, to reduce the calories in gravy.
There are only 25 calories in gravy as prepared by companies like Campbell's or Heinz. That doesn't sound too bad, does it?
The catch is that a single serving of gravy is just 1/4 cup. Most of us don't measure gravy before we pour it on top of our meal. It's easy to consume more than a single serving.
Do you make gravy at home? There are only 15 calories per serving if you make a standard gravy recipe with stock, flour and water.
But this is where counting gravy calories can get tricky. Many traditional gravy recipes call for butter and pan drippings. If you add those fatty ingredients, the calorie count goes way up depending on how much you add. Some estimates put the calorie count at 45-50 calories per 2 ounce serving.
If you want to enjoy gravy with your Thanksgiving meal, make it at home. There are a few good recipes that reduce the amount of fat and calories in the finished sauce. Try one of these low calorie gravy recipes:
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A big turkey dinner can be full of fat and calories. But it doesn't have to be. Turkey can be a lean meat. It's also a good source of nutrients including healthy protein. But if you are trying to lose weight, you should choose your meat carefully. The best turkey for you will be high in protein but low in fat and calories.
The calories in turkey depend on the type of meat that you choose.
There are 6 grams of fat and 159 calories in dark turkey meat. But if you choose white meat from the breast area, you'll only consume 89 calories and 1.4 grams of fat per serving. A single serving of turkey is 3 ounces or a portion that is roughly the size of a deck of cards.
The number of calories in turkey also depends on whether or not you eat the skin.
Turkey skin is full of fat. If you roast your turkey and baste it with fatty juices and butter (as it is traditionally prepared), the fat and calorie count is even higher.
Use these tips to eat healthy turkey and to eat fewer calories on Thanksgiving or any holiday meal:
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Most people don't choose to go on the heartbreak diet. Break up weight loss just happens after a split. But is it really healthy? And can you hope to or expect to keep the pounds off? Experts weigh in on why the heartbreak diet works and what you should do when you slim down.
To find out why we often lose weight after a breakup or divorce, I went to stress experts Dr. Dan Guerra and Dr. Dana Gionta.
These New York City psychologists recently teamed up to write From Stressed to Centered, A Practical Guide to a Healthier and Happier You. They explained how psychological stress can create physical change in your body.
"The truth is that some people lose weight during stress and others gain weight," says Dan.
"This relates to different types of metabolisms across individuals and it also relates to how we process stress, psychologically."
According to Dana, grief and depression can slow the metabolism of the body, so we require less food. Alternatively, she says that our anxiety levels may become significantly heightened and that can cause symptoms in the body, "especially in the digestive, endocrine and cardiovascular systems." Both experts say that the psychological and physical changes that occur during a breakup can easily result in changes to your regular eating habits - either a reduced appetite or avoidance of eating altogether.
So if you slim down during a heartbreak diet, is it reasonable to keep the weight off as you build a new single life?
The answer depends on a few factors including your health and your own feelings about your weight.
Dana explains that if you had wanted to lose weight prior to the breakup and the split caused you to slim down, you may be motivated to maintain the lifestyle habits necessary for your thinner body. But she adds that if you were previously happy with your weight and you slimmed down as a result of stress, it's likely that you'll return to your normal eating habits when you rebuild your life and your weight will rebound as well.
It's also important to get expert advice about the best healthy weight for you, says Dan. "I recommend consulting a physician and/or nutritional expert to assess what weight level is optimal for you."
If your new weight is healthy and you're motivated to keep the pounds from coming back, there are a few lifestyle tips that Dan and Dana recommend to keep your body in great shape as you transition into your new single life.
Remember that since stress can affect your body in different ways, your weight may fluctuate during and after your split. Your break up weight loss may be followed by a period of break up weight gain after the heartbreak diet is done. Take mindful steps to stay healthy during the transition so that you move forward into your new life with improved confidence and a strong, fit body.
Is turkey stuffing an essential part of your Thanksgiving meal? For many of us, the holiday dinner wouldn't be complete without the traditional side dish. But stuffing isn't always the best choice for dieters. If you're trying to lose weight, make low calorie turkey stuffing to keep your weight loss plan on track during the holidays.
There are only about 120-140 calories in stuffing.
Brands like Pepperidge Farm and Stove Top contain similar ingredients and have similar nutritional profiles. But a single serving of turkey stuffing is only a half cup. Most of us heap more than a single serving on our plates. In addition, we usually ladle a generous serving of gravy on top.
So, even though the calorie information for stuffing isn't too bad, what actually ends up on our plate is quite different.
Your portion of stuffing and gravy can add up to several hundred calories. In addition, stuffing provides few nutrients and is high in sodium.
If you make stuffing at home, the calorie, fat and sodium content will depend entirely on the recipe you use. Many traditional recipes contain fat drippings from the turkey, butter and other high calorie, high fat ingredients. If you're looking for a healthy stuffing recipe to make at home, consider one of these recipes that use low fat and low sodium ingredients.
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How do you want to look at the next New Year's Eve celebration? Do you need to fit into your skinny jeans or your barely-there cocktail dress for a special event? Want to look great and make that ex-boyfriend a little bit jealous? Then avoid holiday weight gain and get - or stay - skinny throughout the holiday season.
You've probably heard the age-old tips about moderation and portion control at holiday meals.
If you overindulge at any event, you put yourself at risk for gaining weight. But you already knew that. You need clever tips to keep the weight off. Try these tips to keep your body from falling victim to the holiday heft.
Lastly, use your smart phone as much as possible. Apps like CalorieCount.com provide information about the food that you eat during the holidays and it can help to guide your food choices. You're more likely to eat less, avoid weight gain and stay skinny if you have a realistic idea of the calories in your food.
You're probably great at sticking to your diet when you're alone in your own home. But do you notice that you eat more when you're with others? If so, you're not alone. Many dieters struggle to stick to a healthy eating plan when they are in social situations, particularly if those situations are stressful. But that doesn't mean you can't take control. With a little bit of planning, it's possible to eat less around family and friends.
A simple family dinner or a night out with friends might not seem like a big deal, but researchers have found that it can have a significant impact on your calorie intake. In one study, researchers looked at the way that we change our eating habits to match the eating habits of the people around us.
They found that our friends and family are especially influential. We tend to change the amount of food we eat and the type of food we eat to match the choices made by our closest companions.
Of course, that can have good or bad consequences if you're a dieter. If you surround yourself with healthy moderate eaters, then they may influence you to eat a healthy moderate diet as well. But if you live in America, that may less likely to happen. One recent news report claims that Americans eat 3,770 calories per day on average, more than any other country. Recent data from the USDA puts the number closer to 2,700 per day, but that calorie count is still way too too high for most dieters.
If you're trying to lose weight, you don't have to avoid all events with your family and friends in order to reach your goals.
The best way to eat less in social situations is to make a plan in advance. Use these tips to develop a strategy that meets your specific needs.
Remember that it is normal to want to eat more in social situations. But if you can learn to eat less around family and friends, you'll lose weight faster and keep the weight off for good.
Sources:
Robinson, Eric et al. What Everyone Else Is Eating: A Systematic Review and Meta-Analysis of the Effect of Informational Eating Norms on Eating Behavior. Journal of the Academy of Nutrition and Dietetics January 02, 2014.
United States Department of Agriculture (USDA). Profiling Food Consumption in America.
How does it sound to lose 5 to 20 pounds in just ten days? You may have seen David Sandoval's 10-Day Celebrity Transformation by Purium Health Products advertised online. The ten-day cleanse promises to help you to lose weight, reset your metabolism and transform your body. Sound attractive? I thought so, too. So I tried it.
To do David Sandoval's "celebrity transformation" you need to buy a detox kit online.
It's not cheap. The kit retails for $290.00 but when you add tax and the cost of shipping, the total price is well over $300. The kit includes a shake mix, three bottles of supplement pills and one bottle of a tart cherry liquid. You also get detailed instructions, a shaker bottle and lightweight carrying case.
Each day when you're on the plan, you take an assortment of pills every few hours. You have the option of including a flex food with the pills, but there are only a few foods allowed (like broccoli and kimchi) and you can only eat them in very small amounts. Three times throughout the day you make a Power Shake with the mix provided and at the end of the day you drink the tart cherry liquid.
The cleanse is designed to be very low in calories. In total, you'll consume about 600 calories per day on this program. According to the instructions, the timing of each meal is important. So you should set a timer for 2-hour intervals if you want to be successful.
I followed the food instructions perfectly while I was on this program.
I set my alarm to make sure I took my pills when I was supposed to, I only ate pre-measured flex foods and I stayed hydrated as suggested. I didn't drink coffee or alcohol. I slept a full eight hours each night and only participated in easy exercise sessions.
So did I lose weight? Yep. I lost two pounds - mostly muscle and water.
Did I feel transformed? Well, not really. To be honest, the program made me tired. There was no real inspiration that happened and I didn't feel healthier or more attractive at the end of the cleanse. Taking pills all day was depressing. I missed eating healthy whole foods and I was ready to get back to them at the end of the program.
When I went back to my normal diet of lean protein, fresh fruits and vegetables, limited whole grains and skim dairy products, the weight came back within two days.
According to David Sandoval, your body doesn't need a lot of calories. But medical and nutrition experts would disagree. As recommended, I checked with a doctor before starting the cleanse to make sure it was healthy. I reached out to Dr. Yasmine Ali, MD, MSCI, FACC, FACP a practicing physician and About.com's Obesity Expert.
I didn't give Dr. Ali specific details of the cleanse but explained that the program would limit my food intake to about 600 calories per day. She provided helpful information about very low calorie diets in general.
"Diets that are less than about 1200 calories per day do not provide enough energy or nutrition for the necessary, basic biological functions of an adult human. Plus, severe calorie restriction sends the body into starvation mode, which makes humans hold on to weight rather than continue to lose it. So these diets usually backfire for that reason as well as for the fact that they are simply unsustainable."
After getting this information from Dr. Ali, I also wondered about the ingredients in the diet pills. I wasn't able to find any information that made me comfortable with the use of Purium's herbal ingredients for weight loss. So I reached out to the company to see if they could provide any clinical studies that would satisfy my curiosity.
Unfortunately they couldn't. They did send a link to one small study done on mice and a few studies funded by the supplement maker, but there were no independent studies that helped me believe the significant weight loss claims that were made in the advertisements.
I didn't like being on this cleanse. There wasn't anything that felt natural or transformative about taking a handful of pills for breakfast, lunch and dinner. And there was no opportunity to learn healthy eating habits, good cooking skills, or portion control that are all important to maintain weight loss. I wouldn't do it again.
Sometimes a "detox cleanse" is a good idea. I frequently do a my own 3-day detox cleanse to slim down and clean up my eating habits. But you don't need to pay $300 to cut calories - especially if cutting those calories can backfire. There are some quick weight loss methods that work, but this is one I would skip.
Disclosure: Review samples were provided by the manufacturer. For more information, please see our Ethics Policy.
Did you know that you can increase the number of calories burned cleaning house? It's easy to do with a just a few simple changes to your routine. Most household chores burn calories using some of the same physical movements that you do in the gym. With a few small adjustments you can get a full body workout, build muscle and burn more calories while you tidy up your home.
Listed below are the most common housecleaning jobs along with the number of calories that a 150-pound person would burn while performing those household chores.
For comparison purposes, it's helpful to know that a 150-pound person burns about one calorie per minute while sitting on the couch and watching television. Most cleaning activities burn 3-4 times that.
To burn more calories while you clean house, add the challenges listed below each activity.
In most cases, you'll challenge your stability and engage your core to complete them. The result? You'll get a tighter midsection, stronger legs and a more stable body. Sound good? Grab your rubber gloves and start cleaning!
Calories Burned Vacuuming or mopping: 4 calories per minute.
How to burn more calories: Step into a full lunge each time you reach the vacuum or mop forward. Bring the legs back together when you pull the vacuum back.
Muscles used: A lunge uses most of the major muscles in your lower body. You will also engage the abdominal muscles to balance while moving in and out of your lunge.
Calories Burned Scrubbing surfaces or wiping counters: 4 calories per minute.
How to burn more calories: If the surfaces that you need to clean are over your head, you probably already need to stand on your toes to reach them.
But you can also stay on your toes when you move to lower counter-level surfaces. Then give your calves a break and stand on one leg only while you wipe down surfaces in the kitchen or bathroom.
Muscles used: Standing on your toes engages the calf muscles and helps to shape the lower leg. If you can balance while you are on your toes, you also engage your core muscles to stay upright.
When you stand on one leg and extend the other leg out to the side, you engage the gluteal muscles that wrap around your hips. These abductor muscles help to shape your hips and buttocks.
Calories Burned Dusting floorboards or cleaning low spaces: 4 calories per minute
How to burn more calories: When you are on your hands and knees, try not to sit back on your feet or hips, but stay up in an "all-fours" position. This is the same position from which you would perform a cat-cow exercise in yoga class. Extend one arm to clean or wipe surfaces and alternate sides. For an extra challenge, extend the opposite leg behind your body as you would in a bird-dog exercise.
Muscles used: With the leg extension, you engage the muscles in your butt, your abs and your lower body to perform this cleaning exercise. Without the leg extension, you'll use your back and abdominal muscles.
Calories burned climbing stairs while carrying 1-15 pounds: Burns 6 calories per minute.
How to burn more calories: If you have a laundry basket or cleaning tools that you need to carry from floor to floor, use a walking lunge to ascend the stairs.
Muscles used: If you are carrying a load in front of you, you'll build strength in your upper body and shoulders. The lunge activity will help to shape the hamstrings (back of your leg) and gluteal muscles that shape your buttocks.
Calories burned making beds: Burns 2 calories per minute
How to burn more calories: Perform a side lunge while tucking sheets on each side of the bed. Fluff pillows and straighten blankets in a balanced Warrior III pose.
Muscles used: The side lunge will engage most of the muscles in the lower body, but will target the adductor and abductor muscles on the inside and outside of your thighs. The Warrior III pose will help you build strength in your legs, back and abdomen.
As an estimate, a 150-pound person will burn 200 calories per hour while doing housework. But these variations will help you burn more. In addition, you learn to engage your core and use balance activities to boost the benefit of any daily activity. While I wouldn't necessarily recommend household chores as your regular weight loss workout, you can do this housecleaning workout on days when you can't make it to the gym.
Does your workout plan include the best workout to lose fat? All fat burning exercises help you slim down, but some workouts are better at others at burning belly fat and slimming inches off your thighs, highs and buttocks. And the good news is that the best weight loss workout is quick and simple to do.
If you're really serious about changing your body, losing belly fat and sculpting arms and legs that are tight and toned, you need to do high intensity interval training.
Pros and coaches call it HIIT or simply interval training. HIIT workouts last only 20-30 minutes (sometimes less!) and they involve full body movements that burn calories and tighten your muscles at the same time.
How do these weight loss workouts burn more fat? It's simple. The short sessions increase your heart rate higher than typical fat burning workouts so you burn more calories in less time.
And the good news is that HIIT workouts actually change your metabolism so that you burn more calories all day long - even when you're not working out!
Even thought the best workouts to burn fat are short, they are not easy. In order for your HIIT workout to make a difference, it has to be hard. That means you'll be breathing more deeply when you exercise and your muscles might burn a little more than your typical fat burning workout.
So there are two things you need to know before you start a weight loss workout plan.
When you first begin HIIT training to burn fat, you should replace just one workout per week with a high intensity session.
Follow these other steps to make the most out of your weight loss workout program. If you're not sure how to structure the week's workouts, you can use this sample schedule.
Is walking good for weight loss? Many dieters don't know if walking is enough exercise to lose weight. And the truth is that sometimes it's not. But with a smart weight loss walking plan, you can slim down, tighten your body and improve your health.
Do you burn enough calories to lose weight by walking? Use this guide to find out if your walking workout will burn enough calories to make a difference. If you're not burning enough calories, use simple tips to boost your walking routine and burn more fat. More »
Not sure how to put together a complete walking plan for weight loss? No problem! Use this simple weekly workout plan that includes the right amount of walking minutes to lose weight as well as other exercises to make your walking program more effective. More »
Your walking speed makes a big difference in the number of calories you burn when you exercise. Do you know how fast you should walk to lose weight? Researchers reveal the walking speed that made a big difference in the lives of the exercisers they studied. More »
Walkers sometimes feel like they should work harder to lose weight. And runners usually look like they are working so hard. So does that mean you should start jogging to slim down? The expert answer will surprise you. More »
Is it time to add some zest to your walking workout? Do you want to burn more calories when you walk? Use this guide to the most effective walking plan for weight loss. Anyone can do it and it's easy to adjust for all levels of fitness. More »
Good foot health is essential if you walk often. If your feet hurt, you're not going to walk to walk, or jog or do any exercise for weight loss. Use these simple tips from an expert podiatrist to keep your feet in top shape for more effective walking workouts. More »
Don't neglect your arms and abs when you walk to lose weight! One of the best ways to balance out your walking program is to add a few strength training workouts at home. These three simple workouts will help you to tighten up your arms, legs and abs so your whole body looks better as you lose weight. More »
You should do more than just walking to lose weight. Your exercise plan should include other types of activities - called cross training - so that your body stays healthy and your fitness level improves. Learn how to cross train and which activities to do to make your walking plan more effective. More »
What you do at the end of your walking workout can make or break your whole walking workout plan. Believe it or not, stretching plays a big role in the success of your program. Learn how and why to stretch after you walk. More »
Need a few quick tips to start a new walking program? These videos provide plenty of great tips and tricks to start any exercise program - especially a walking plan. Find out what to buy before you start, how to set a work out goal and how to track your progress. More »
I know it sounds too simple to be effective, but think about it.
When is the last time you saw a Hollywood actress slumping on the red carpet? How often have you seen a supermodel slouching through an interview? Do you think that their radiant confidence comes naturally? It probably doesn't. If you want to look good, you need to learn how to stand tall and project your best self.
When you stand up tall, you smooth out the bumps and lumps in your midsection and you look thinner, taller and more elegant. Good posture is like wearing an invisible pair of Spanx. But scientists have discovered more significant benefits to maintaining proper alignment.
Researchers recently found that good posture can affect your self image. In one study published in the European Journal of Social Psychology researchers found that when people practiced good posture, they felt more confident. When they slumped, they felt more doubtful.
Those feelings of confidence can change the way you look. In a recent interview about New York Fashion Week, beauty expert Bobbi Brown commented on female military veterans who strutted with ease down the catwalk.
Since the women were not professional models, spectators were surprised at how elegant they looked. But Bobbi explained that "so much about how you look is how you feel and so much about how you feel is how you look."
If you are ready to look and feel better about your body, use one of these methods to stand up tall, maintain good posture and look thinner.
If you take a few minutes each day to stand at a mirror and practice good posture, you'll be more likely to remember those body cues during the day. Use simple methods to test your posture and learn how to stand up straight. You can even ask your spouse or your coworkers to give you a gentle nudge if you begin to slouch.
Of course, there are also beauty secrets that can help you look thinner in pictures. And if want a leaner body in the long run, you should eat a balanced diet and exercise on a regular basis. But good posture is a healthy quick fix that you can use right away to feel better about your body and project a radiant and strong self image.
Metabolism is a combination of biochemical processes that your body uses to convert food into energy. These metabolic processes include breathing, eating and digesting food, the delivery of nutrients to your cells through the blood, the use of energy by your muscles, nerves and cells, and finally the elimination of waste products from your body.
When dieters talk about metabolism, they usually aren't talking about a long list of physical and chemical processes.
We often use the word "metabolism" to describe the rate at which our bodies burn calories. This is the rate at which your body converts food into energy (calories) and then uses the energy to perform essential and non-essential daily functions. The rate at which we burn calories or burn energy is called metabolic rate.
Your metabolic rate might change from day to day depending on your activity level, but your basal metabolic rate stays fairly steady. Your basal metabolic rate is the number of calories needed to fuel your body's essential functions, like breathing and circulating blood. Basal metabolic rate is the most significant component of your total metabolic rate.
There are several different ways to determine your basal metabolic rate. The most accurate way to measure BMR is to have it tested in a lab. Some health clubs also do metabolic testing for a fee. But you can calculate your metabolic rate using an online calculator.
If you like to do math, you can also use the Harris-Benedict Equation to calculate your basal metabolic rate:
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
Your total metabolism or metabolic rate is a combination of your BMR and other variable metabolic processes like eating, exercise and other daily movement.
Everyone's metabolic rate is different. You might wonder why other people seem to have a fast metabolism and you have a slow metabolism. There many be several reasons why. There are many different factors that affect metabolism
There are some things that you can change about your metabolism and some things that you can't. For example, you can't change your age or your gender. But there are some things that you can change to boost your metabolism and lose weight. These include:
Your metabolism will change slightly from day to day. But if you can learn how to manage and maintain a healthy metabolism on a regular basis, weight loss and weight maintenance will be easier.
Sources:
Medline Plus. Metabolic Disorders. U.S. National Library of Medicine. Accessed: October 31, 2015. https://www.nlm.nih.gov/medlineplus/metabolicdisorders.html
Medline Plus. Metabolism. U.S. National Library of Medicine. Accessed: October 31, 2015. https://www.nlm.nih.gov/medlineplus/ency/article/002257.htm
What Is Metabolic Syndrome. National Institutes of Health. Accessed: October 31, 2015. http://www.nhlbi.nih.gov/health/health-topics/topics/ms
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Everyone loves to grab piece of candy or chocolate now and then. But if you're trying to lose weight or eat a healthier diet, the kind of treat you grab makes a big difference - even if it's a low-calorie sweet snack. It's critical that you satisfy your sweet tooth according to your "sweet treat style" so that you don't eat too much and ruin your diet.
So how do you determine your sweet treat style?
Almost everyone falls into one of these three categories:
Now that you know what kind of sweet eater you are, check this list of low-calorie sweet snacks to find the treat that works best for you.
One of the best ways to enjoy a healthy Thanksgiving is to start your day with a turkey trot. The fun runs are usually 5 kilometers or 3.1 miles. If you gather friends and family to walk or run the event you'll burn calories and improve your level of fitness. But many exercisers assume that the exercise session allows them to eat more during their holiday meal. Is that really possible?
The calories you burn when you walk or run a 5k will depend on your pace, your body size, and your gender.
A 150-pound person will burn about 228 calories during the event if he runs a 10-minute per mile pace. A faster runner will burn more. A runner maintaining an 8:30/mile pace will burn 262 calories and a speedy 7:30/mile runner will burn 308 calories. If you choose to walk a 5K course, you'll burn approximately 186 calories, according the American Council on Exercise.
So is running a 5K enough activity to burn off the calories in a typical Thanksgiving dinner? Probably not, although the answer depends in part on the number of calories you eat during your meal. But in most cases, you'd have to run several consecutive turkey trots to burn off the entire feast.
For example, many experts estimate that you consume between 2500 and 4100 calories during a typical Thanksgiving meal. That meal would probably include high-calorie turkey with skin, full-fat mashed potatoes and gravy, several butter-drenched side dishes and, of course, one or two slices of pie with whipped cream. Even if you're able to burn 300 calories during a 5K run, you'd have to run 8 or more races to burn off those calories.
But you don't have to eat that much.
If you want to balance the calories in your Thanksgiving meal with the calories you burn during a 5K run or walk, you'll need to be mindful of portion sizes and food choices during the feast. You can cut calories in your Thanksgiving meal by using a few diet-friendly tricks during the holiday.
Keep in mind that even with these healthy choices, you will probably still eat more calories than you burn during a 5K run or walk. But that doesn't mean there isn't value in participating in the Turkey Trot. Running is a great way to improve strength in your lower body, improve your level of fitness and bond with friends and family. Participate in the run on Thanksgiving Day and then add a few extra walking sessions or short runs to your weekly workout schedule to keep your diet on track.
Do you know how many calories you consume from Halloween candy? I recently wrote an article on the number of calories you consume on Halloween night and the numbers aren't pretty. But of course, we often continue to raid the candy bowl well after the holiday is over. So, the total damage can be even more substantial.
So how do you burn off all of those Halloween calories?
I've listed the exercise cost of the most popular treats below. The Halloween candy workouts don't seem too bad, but keep in mind, that if you eat extra candy, then you need to do extra workouts to maintain your weight. So these activities have to be performed in addition to your regular workouts if you are adding candy to your typical diet.
The number of calories that you burn may be slightly different than the calorie counts listed. But they are good estimates of the Halloween candy workouts you need to do to keep your body weight stable after you indulge. The exercise estimates are based on the number of calories that a 150 pound exerciser would burn as indicated on the American Council on Exercise activity calculator.
Not a fan of exercise? Here are some household tasks that will burn extra calories. Do each activity separately or do a complete housecleaning workout to burn fat and calories.
It's not a good idea to try to burn off your Halloween candy calories with a single workout or even in a single day. If you overindulged, add a few minutes to each of your regularly scheduled workouts for a week or two to get back on track. You're more likely to stick to the program and you may be able to improve your fitness level to lose more weight while you're at it.
Have you ever wondered how many calories you consume on Halloween night? Some news sources have estimated that children consume between 3500 and 7000 calories from Halloween candy each year. But what about the adults who hand out the candy? How many calories do we consume when we hand out Halloween candy to trick or treaters?
To get an estimate of your total calorie consumption on Halloween night, consider the calorie counts of the most popular Halloween candies.
Most fun size treats provide 60-100 calories.
The actual calorie counts for the most popular Halloween candies don't seem very high. In fact, some dieters might not worry about the calories in these mini treats. But we usually don't eat just one.
To get the real calorie count of your Halloween night you need to think about how much candy you eat between visits from ghosts and goblins. Do you eat two treats each hour? Or do you grab three or four candies?
This pattern of mindless eating could add up to between 640 – 1,280 calories if you hand out candy for 4 hours. And that doesn't even include the candy you grab from your kids' stash when they come home at the end of the night.
The calorie count of each piece of Halloween candy is not very high. But the practice of mindless eating can ruin your diet. Your best strategy to eat less on Halloween night is to put aside 3 or 4 treats for yourself to enjoy. Pace yourself and eat one treat per hour.
In addition, prepare a few filling high protein snacks to keep yourself feeling full and satisfied so you don't raid the candy bowl. If you love the peanuty taste of Reese's Peanut Butter Cups, try celery stalks with peanut butter, instead. If you love fruity sweet treats like Starburst, freeze fresh berries to munch on throughout the night.
But, if you still overindulge, don't panic. Figure out the exercise cost of your Halloween treats and spend a few extra minutes at the gym in the weeks after the holiday.
Got a strategy to eat less on Halloween night? Visit my Facebook page and let me know or follow me on Twitter and tweet me the tip.
When you eat fewer calories than you burn you create a calorie deficit. You must create a calorie deficit to lose weight. A calorie deficit is sometimes also called an energy deficit because calories are a unit of heat or energy.
Each bite of food you eat contains energy in the form of calories. You need to consume calories for your body to function properly. But most of us consume more calories than we need each day.
This creates a calorie surplus or calorie excess. The extra calories are stored as fat.
So how do you get rid of extra fat and lose weight? You create a calorie deficit. This energy deficit happens when you eat less during the day. If your body doesn't get the calories it needs to perform all of its necessary functions, you create a calorie deficit.
When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, in your belly and throughout your body. Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose weight.
While it seems simple to create a calorie deficit and lose weight, many dieters struggle with the process. It's not as easy as it seems. You need to create a specific energy deficit for weight loss to happen. Researchers estimate that you need a calorie deficit of 3500 calories per week to lose one pound of fat.
That seems like a lot of calories doesn't it?
While the total number seems high, the weekly energy deficit can be broken down into daily deficits to make weight loss more manageable. If you create a calorie deficit of 500 calories per day, you'll reach a total deficit of 3500 calories per week.
So how do you create a deficit of 500 calories per day or 3500 calories per week?
You don't have to starve yourself with a trendy diet or juice fast. In fact, there are three healthy ways to create a calorie deficit for weight loss.
It doesn't matter which plan you choose to create an energy deficit. Different plans work for different dieters. But if you understand and create a calorie deficit on a regular basis, you'll be able to slim down to your goal weight.
If you are trying to lose weight, you need to eat correct portion sizes. The best way to measure your portions is with a digital kitchen scale. But if you don't have one or if you're not in your own kitchen you'll need to measure food portions without a scale. It's easy to do. You can measure portions with your hand, with a portion control plate or with your own dish ware and glasses.
You can use your hand to measure food portions.
But the actual amount of food your hand can hold will depend on the size of your hand and on the type of food that you are measuring. Use this list as a general guide to estimate your portion sizes.
You can also use your hand to measure food portions of meat and produce. For example, a single 3-ounce serving of meat is roughly the size of your palm. A one-cup serving of fruit or vegetables is roughly the size of your closed fist. A single serving of cheese is about the size of your thumb.
Many dieters use their plate to estimate portion sizes. This works well for some, but dinner plates come in different sizes.
So it's important to take the plate size into consideration. Smaller plates for salad or appetizers are usually 8 or 9 inches across. A large dinner plate can measure 10-12 inches across.
So how much food will you eat when you fill your plate? Here's a general guide
Of course, the actual portion size you consume may depend not only on plate size, but also on how high you pile food onto your plate. One way to make sure you aren't loading too much food onto your plate is to separate your foods so that they don't touch. If you have to keep space between your food, you'll notice that it's hard to overfill your plate.
Many smart dieters also use portion control plates and portion control glasses to make sure that they are eating and drinking the right amount. I'm a big fan of livliga dishes, glasses and serving pieces because they don't look like "diet dishes." But there are many brands on the market at different price points.
You can also turn your regular plates into portion control plates by using the USDA My Plate icon as your guide. The colorful plate picture shows how much protein, fruit, vegetables, healthy grains and dairy you should eat at meal time. You can use the image at home to remind yourself and teach your kids how to prepare and eat healthy meals.
Remember that when you're trying to lose weight, calories matter most. And food choices matter more than portion size. For example, a large portion of spinach is much better for your weight loss diet than a small portion of ice cream. But eating smaller portions of any food will help you reduce your caloric intake for weight loss.
So how do you make sure you're eating the correct portion of food? Unfortunately, you can't rely on package size. Many food packages that look like they provide a single serving of food actually provide enough for two or even three servings. But you can rely on the Nutrition Facts label to give you a good idea of a reasonable serving size.
If you're dining out, eating the right portion size can be even trickier. Most entrees can serve 2-3 people. To eat less in a restaurant, plan to split an entree with a friend. Or order an appetizer for your main meal to make sure you aren't eating too much.
When you're eating at home, you'll get the best results when you measure food with a kitchen scale. But if you're in a hurry or don't have it handy, use these guides as estimates for food portions without a scale.
