3. How much exercise should I do?
Provided you're not consuming too many calories, any amount of exercise may help. About five hours of weekly exercise may bring the biggest weight loss for obese adults who are also watching their intake of fat and calories.
To maximize weight loss and minimize weight regain, it appears that overweight individuals should supplement dietary changes with approximately 300 minutes of exercise each week, which is twice the amount recommended for health for the general public.
Remember that we lose weight if we burn more calories than we take in. Normal maintenance activities like muscle repair and regular physiology and simple walking uses about 15 calories per pound. Someone who does not move around much all day might only needs about 13 calories per pound and someone who moves all day might use 17 or more calories per pound.
Every mile walked or run burns 100 calories more or less. Another way to look at it is every half hour of brisk activity burns about 300 or so calories, depending on how much you weigh now and how vigorous the activity is.
If you increase your activity by 500 calories a day and do not increase your eating, you will lose 3500 calories a week, the equivalent of 1 pound. Alternatively, if you reduce your eating by 250 calories per day and increase your activity by 250 calories, it's still a net loss of 500 calories per day or 1 pound per week.
The gym is not always the answer to exercise. You can do a lot of calorie-burning activities inside your house, like dancing, cleaning, or even gardening. But if you want to make sure that you burn this amount of energy in a specific amount of time, a gym membership would definitely help. You may also check out calorie counter sites to know how much energy a particular activity spends.
4. How do I spot a fad diet?
Fad such as grapefruit. These diets lack major nutrients such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals, such as antioxidants (substances found in vegetables, which are protective against disease). Over the long term, by not receiving the proper amounts of these nutrients, you may develop serious health problems later in life.
Also, by not being allowed to eat foods from food groups that are "banned," your body will tend to crave for them and cause you to lose control and start an overeating frenzy, which is worse than the diets take form in many ways: low-fat, low-carb, high-protein, or focusing on one food item case that you have begun with. Remember that a balanced diet is still key to full nourishment whether you need to lose weight or not.
Other tell-tale signs include:
Recommendations that promise a quick fix. Beware of advertisements that say "eat all you want and still lose weight!"
Dire warnings of dangers from a single product or regimen. Yu have to read the fine print on labels and booklets.
Claims that sound too good to be true. Like "lose 25 pounds in two weeks."
Simplistic conclusions drawn from a complex study.
Recommendations based on a single study or testimonials. Home TV shopping networks are full of these. Remember that these people are paid to appear in these infomercials.
Dramatic statements that are refuted by reputable scientific organizations.
Lists of 'good' and 'bad' foods.
Recommendations made to help sell a product. If the study is made by the weight loss program creator or product manufacturer, take it with a grain of salt.
Recommendations based on studies published without review by other researchers.
Recommendations from studies that ignore differences among individuals or groups.
Eliminating one or more of the basic food groups.
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