Archive for the ‘dieting’ Category

Help! Do I have to maintain on diet calories??

Help!  Do I have to maintain on diet calories??

No!  You will maintain fine on a higher number of calories.

First, find your basal metabolic rate (BMR) – this is what your body burns when you do absolutely nothing but lay around all day.  There are many online calculators; here’s the one I use.  Mine is about 1390 calories.  This is an estimation; it’s not 100% accurate because everyone is different.  You can probably get your calculated at a local gym.

Then multiply it by your activity multiplier – 1.1 is sedentary (a secretary job), 1.2 is slightly active (a salesperson), 1.3 is more active (a trainer at the gym), and 1.4 is very active (a construction worker).  I’m slightly active: 1390 x 1.2 = 1668 calories.  This is what I burn without exercising, and these are my maintenance calories! If I burn more from exercise, I can eat that many more per day.  (Example: I run 1 mile, burn 75 calories = I can eat 75 more calories during the day, totaling 1668 + 75 = 1743 calories.)

Once you only have 5-10 pounds to lose, you can start to increase your calories (slowly).  Up your calories by 10% each week until you hit your maintenance calories.  Then hold there.  If you keep losing, you can eat more; if you gain, cut back.  You do NOT have to live on 1200 calories a day for the rest of your life.


What are good (alcoholic) drinks when you’re on a diet?

What are good (alcoholic) drinks when you’re on a diet?  How many calories does alcohol have?

First, the facts.  Alcohol (pure) has 7 calories per gram.  Carbohydrates and protein both have 4 calories per gram; fat has 9 calories per gram.  The difference between alcohol and carbs/protein/fat is that your body gets nutrients from carbs/protein/fat but it doesn’t get anything from alcohol (besides extra calories).  Your liver is the only thing that can metabolize alcohol, so that’s why drinking too much can be bad for your liver – it gets overworked.

vanilla vodkadiet-coke

My favorite “diet” alcoholic drink is vanilla vodka and diet coke.  There are a slew of problems with diet sodas, but calorie-wise, this drink is probably the lowest.  Calories: 65 (if there is 1 oz of vodka) or 98 (for 1.5 oz).

More tips:

  • use diet soda as the mixer (slashes ~100 calories)
  • stick with light beer: <100 calories in 12 oz (versus up to 200 calories for regular!)
  • alternate alcoholic and zero-calorie non-alcoholic drinks (water, diet soda, seltzer) – not only will you save calories, you’ll stay hydrated and prevent a hangover
  • get a glass of wine (~100 calories) and sip it very slowly
  • dilute your drink with seltzer
  • skip the crazy mixed drinks (margaritas, long island iced teas, or anything big and sugary)
  • plan how much you’l have ahead of time

Good luck – stay safe and enjoy your night out.