Americans spend $40 billion on weight loss products each year, according to "Newsweek," and most regain any lost weight within one year. The reason behind the high rate of diet failure may be reliance on fad diets that foster Americans' lack of nutritional understanding. "Americans are looking for that silver bullet," said American Dietetic Association nutritionist Keri Gans. There are no quick fixes for losing weight. A simple formula of calorie input versus output is the basis for weight control. The specific number of calories in the formula varies for each person depending on their unique physical properties.
Calories and Basal Metabolic Rate
The calorie is a unit of energy the body uses to maintain its functions. The calorie requirements for each person's basal metabolic rate, or the energy required to maintain breathing, blood circulation and cell building and repair, depends on their gender, body size and composition and age. The remaining calories support digestion and exercise. Calculate the calorie requirements for your basal metabolism on the Discovery Health website. The total is the number of calories you need to maintain your current weight. Losing weight requires reducing your daily calories based on the rate you want to lose weight.
Caloric Values
Foods provide different quantities of calories depending on their composition of protein, fats and carbohydrates. Protein and carbohydrates each provide four calories per gram. Fat provides 9 calories per gram. Alcoholic beverages provide 7 calories per gram. These nutrients combine to provide a daily caloric intake that supports your body's basal metabolism. If you consume more than your body's basic caloric requirements, the excess calories are stored as fat. If you consume fewer, your body uses stored fat calories to drive its processes, and you lose weight.
Reduce High-Fat Foods
The fat gram provides the highest concentration of calories. The body needs unsaturated fats for brain and cardiovascular health, but only 65 g each day, according to the Food and Drug Administration. Protein and carbohydrates should provide any additional calories. Some foods contain an unusually high level of fat and should be replaced during weight-loss regiments. A 1-cup serving of trail mix provides 47 g of fat; a 1-cup serving of whole milk ricotta cheese, often added to lasagna provides 32 g of fat; and a small prepared chicken pot pie provides 24 g of fat. Low-fat versions of these food items are more appropriate for weight loss.
Reduce Portion Sizes
Another calorie-reduction method involves reducing the quantity of foods you eat. Portion sizes in the United States are notoriously larger compared with cuisine in other countries, particularly at restaurants. A high-calorie food item served in excessively large quantities is meat. A serving of meat is 3 oz. similar in size to a deck of cards. A serving of meat in a restaurant is typically 6 oz. or larger. Asking for a carryout container at the beginning of the meal is an effective strategy for keeping the calories low.
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