Up and Coming Weekly is a weekly publication in Fayetteville, NC and Fort Bragg, NC area offering local news, views, arts, entertainment and community event and business information.
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WWW.UPANDCOMINGWEEKLY.COM 18 UCW JANUARY 18 - 24, 2023 CYNTHIA ROSS, Personal Trainer. COMMENTS? Editor@upandcomin- gweekly.com 910-484-6200. FITNESS Can you cut too many calories in your diet? by CYNTHIA ROSS In 2022, Americans spent $33 billion on a variety of weight loss products and diets. Marketers know the advantage of targeting the consumer, especially after a holiday season for sales. One commercial advertises a weight loss of five pounds per week. Extreme weight loss turns your system into a state that is not beneficial for long-term sustainability. any times, calories are dramatically cut to the point that the person is hungry all the time and lacks the energy for activities. A slow approach to calorie reduc- tion with good food choices is a better way for weight loss and sustainability. Drastically cutting calories can be satisfying on the scale and the way your clothes fit, but dropping several sizes quickly can play havoc on your metabolism. It is hard to maintain the deficit when your body is not getting the fuel it needs for activities. In the long run, the drastic weight loss could end up with weight gain after the diet is over. Weight loss is not a one-time main event, it is a lifestyle change in con- junction with exercise. Health guidelines for weight loss suggest cutting your calories by a least 500 calories per day which should equal a one-pound-per-week goal that is safe and realistic. A registered dietician is a recom- mendation for guided weight loss, but taking a look at the consumption of what you eat during the day can be a good guideline for the start. Be honest with yourself about your overall consumption each day. Do you think your calories add up from sodas, sweets, chips and dip? ey are good but they do not offer any nutritional benefits. Eating processed foods also adds calories to the diet as well as driving through the fast-food restau- rant. You don't have to go cold turkey and avoid everything in your diet. Punishing yourself by denying something that you enjoy is not the way to lose weight. Still enjoy that fa- vorite burger or chicken but cut down on the number of times that you go to get that favorite sandwich or latte! Eliminating the amount of processed food will be a start to a healthier you. e American diet has increased in overall consumption of plate size over the past 10 years and has almost doubled in the amount that is served in restaurants. e old saying to eat everything on your plate in today's environment can lead to weight gain and obesity. Overall, in 2022 the national range for all ethnicities was a staggering 41.9%. It is the second cause of health decline with cigarette smoking number one. As we gain weight it settles around our heart and lungs and is known as vis- ceral fat and puts strain on our hearts, lungs and joints. What can you do to shave those calories without going on a drastic diet? Outside of beginning to shave the empty calories, portion control is a great way to begin. Make the plate serving on a salad plate instead of a dinner plate and avoid second help- ings. Add more vegetables to your plate and add foods high in fiber such as apples, green beans, nuts and lean meats such as chicken and fish for your omega3. When dining out take half of your meal home! e bottom line is that starving yourself is not a healthy way to lose weight. ere are many fitness apps available for monitoring your caloric intake such as My Fitness Pal, as well as the Dash eating plan. Live, love life with moderation and exercise. Drastically cutting calories can be satisfying on the scale, but is not a healthy method. An Experience To Bragg About! Proud to be a 5-star rated credit union! JOIN TODAY! Equal Credit Opportunity Lender.