What’s a calorie?

A calorie or kilocalorie, is a unit used to measure energy. A calorie, by definition, is the amount of energy needed to raise 1 kg of water 1 degree celsius. Calories in our diet come from macronutrients or energy-yielding nutrients, such as fats, proteins and carbohydrates. Carbohydrates and proteins offer 4 calories per gram while fats provide 9 calories per gram. Alcohol is not an essential nutrient but it does provide calories, 7 calories per gram.

The body uses energy, in the form of calories, to perform all of its functions. If you consume more calories than your body needs, the excess may be stored as fat. If/when a food shortage exists, the body can break down stored fat for energy. Losing excess body fat successfully is achieved by creating an energy defecit by consuming fewer calories than you need daily to maintain your weight. Eating less and exercising more is the best strategy for losing excess fat.

Ask the Expert

Question: “I’ve hit a plateau in my weight loss program, what should I do?”

Answer: It is not uncommon to ‘hit a plateau’ during a weight loss program. You’re headed towards your goal, yet cannot seem to lose that last 10 lbs. There are several things you can do to get back on track. Be sure your weight loss goals are realistic. Are you already at a healthy weight? If not, make sure you are keeping up the intensity of your exercise program. Fitness experts recommend 30-60 minutes of exercise, most days of the week.

Talk to a fitness professional about adding weights and/or resistance exercises to your program. Aerobics burns fat but muscle mass burns calories while at rest, increasing your metabolism. Don’t get in a rut, change your routine every couple of weeks.

Also, make sure that your calorie intake is adequate. Many dieters fail to eat enough! This alone can trigger the weight loss plateau effect. Also, do not go too long without eating. This is not good for your metabolism/metabolic rate. For a woman, 3-4 hours without food is a reasonable maximum. And always eat breakfast!

Is It Right For You? Choosing a Diet Book/Plan

Successful weight loss means making small changes toward a healthy lifestyle. Make sure your weight loss plan is right for you.

Ask yourself these questions; does it include:

• Foods from all five food groups?
• The right number of servings from each group?
• Foods you will enjoy eating for the rest of your life?
• Foods you can buy at the supermarket?
• Some of your favorite foods?
• Foods that fit your budget and lifestyle?
• Regular physical activity or exercise?

If the answer is “yes” to all the questions, your weight loss plan may be right for you.

Three More Ways to Start/Resume a Low Calorie Diet

1) Slowly cut back on excess calories. Start by monitoring your portion sizes. Portions (and plates) have grown so much that we don’t recognize what a standard serving is or looks like anymore.

Always read nutrition fact panels as food packages often contain two servings but the nutritional analysis label refers to one serving. Become familiar enough with standard serving sizes to be able to ‘eyeball it’ and use smaller plates for meals.

2) Minimize your fat and empty calorie intake. Doing this can and will drastically decrease the amount of calories you take in. Why? Each gram of fat equals 9 calories, whereas each gram of protein or carbohydrate equals 4 calories (less than half). Also cut back on “empty” calories. Refer to what are empty calories for more information. Small changes make a big difference. Swap your 12 ounce can of soda with sparkling water and you’ve just lost 1 pound per month!

3) Always eat breakfast. Wait – put down those pastries! A good breakfast jump starts your metabolism and sustains you until lunchtime, keeping your blood sugar steady. Ninety-five percent of those that are most successful at losing weight are breakfast eaters. In addition, noshing on a nutritious breakfast gives you the opportunity to start the day right, filling up on premium fuel, such as vitamin & mineral-rich whole grains, low/non-fat dairy products, and fresh fruit.

Three Ways to Start/Resume a Low Calorie Diet

1) Be Realistic. If weight loss is your goal, don’t set yourself up for disappointment or health problems by setting unrealistic goals. This should be a positive experience, so start with small, achievable goals. For lasting weight control, aim to lose no more than two pounds per week.

Crash dieting is bad for you! Among other things, it will ultimately slow down your metabolism, making it difficult to shed pounds as your body typically goes into preservation or ‘starvation’ mode when you don’t consume enough food.

2) Clean out your kitchen/pantry! High calorie leftovers and goodies such as cookies, cakes, full-fat cheeses and other full-fat dairy products should be tossed out! Cast out seasonal candies and treats, too. Remember, you can only prepare and eat the foods you have readily available. You can’t polish off a package of cookies if they aren’t there!

3) Restock your refrigerator and pantry with healthy, wholesome ingredients. Start fresh and new. Substitute low calorie and light products for their high calorie counterparts. Buy whole grain pastas, breads, and cereals; and keep plenty of seasonal fresh fruit and vegetables on hand.

Fiber versus Fiber?

There are two primary types of dietary fiber: soluble and insoluble. Soluble fibers are the fibers that bind dietary cholesterol and carry it out of the body as well as help to stabilize blood sugar by slowing the release of sugar into your bloodstream. Soluble fiber-rich foods include oatmeal, oat bran, flaxseeds, beans, strawberries, psyllium seed and fruit pectin (citrus fruits, apples).

Insoluble fibers provide roughage that speeds the elimination of feces, decreasing the time that the body is exposed to harmful substances. Normal transit time is health-promoting because environmental and dietary toxins have less time to come in contact with the colon lining and therefore have less of a chance to be reabsorbed into your blood stream. Insoluble fiber is found in wheat bran, whole grain products, brown rice, nuts and in cellulose’s from vegetables and fruits.

Therefore, a fiber-rich diet (> 25 grams) can help prevent constipation, and may decrease the risk of developing diseases of the colon, including colon cancer. Dietary fiber may also help protect against diabetes, heart disease and high blood pressure.