question for a dietitian!?

Question

i am trying to diet and tone up and i was wondering what are some things that are a 'must do' and what i should definitely cut out of my diet in order to keep weight off and shed some body fat, especially around the stomache area?

any help is much appreciated. anyone who has ideas or does things that work for them, feel free to offer advice. thanks!

Answer 1

Its all about calories, not types of food that make you lose weight. Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the calorie calculator http://straighthealth.com/pages/tools/caloriecalclb.html This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.

Beginners Guide to Dieting - http://straighthealth.com/pages/guides/begdieting.html

Answer 2

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 3

First, here's a list of foods to avoid:

- Soda/pop (includes even diet, which can actually cause you to consume more sugary foods)
- Fried foods (French Fries, hamburgers, fried chicken, onion rings, fish and chips, basically anything breaded and then dropped in hot oil)
- Ice Cream
- Sugary cereals (Cap 'n Crunch, Lucky Charms, Fruit Loops, you get the picture)
- Overly processed/prepared foods -- stuff in cans and boxes (other than low-sodium beans, veggies and pasta sauces)
- White bread/bleached white flour
- Table Sugar
- Foods with the following in their ingredient lists: "hydrogenated"
- Whole milk dairy (includes butter and cream) -- opt instead for skim milk and good fats like olive oil
- High fat cuts of beef like porterhouse and prime rib
- Bacon
- Sour cream (full-fat)
- Candy, cakes, pies, dougnuts, and sweets
-Salty, fried snacks like potato chips, Doritos, pork rinds, Fritos, etc.
- Hot dogs
- Sausage

Stuff you SHOULD be eating:

- Oatmeal (not the instant, flavored and sweetened package version)
- Whole fruits
- Whole veggies
- Brown rice
- Barley
- Beans
- Nuts (Almonds, walnuts, pecans)
- Fish and seafood (salmon, shrimp, oysters, mussels, clams, lobster, crab, etc.)
- Chicken Breast
- Lean beef (Sirloin, ground sirloin, filet mignon, New York Strip, etc.)
- Lean pork (pork tenderloin, butterfly loin chops)
- Leafy greens like lettuce and spinach
- 100% whole grain breads
- Sweet potatos/yams
- Non-fat, low-fat cottage cheese
- Skim milk
- Low-fat yogurt or strained greek yogurt like Fage
- Natural peanut butter/nut butters
- Whole wheat pastas

Best of luck!

Answer 4

out of all seriousness....the only the way to lose weight, is by not eating....steamed veggies and poached fish or chicken. thats it.