• Document: What you need to know if you want to lose weight
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What you need to know if you want to lose weight You may have been advised that you need to lose weight and Glendale Medical Centre has prepared this fact sheet to point you in the right direction. This is not a diet sheet – you can get all this information from the internet. However we have detailed below the calorie value of typical foods. In general you will lose weight with any diet providing you burn off more energy (calories) then you take in by eating food. You therefore need to quantify the energy you are taking in every day by counting the calories Most diets fail because you are eating more calories then you are burning off. People who say they are hardly eating anything and still not losing weight are generally eating more than they think and they can only prove this to themselves by keeping a food diary and counting the energy value of that food. Most patients will benefit from learning to count calories and keeping a food diary An average active male needs 2500 calories per day and average active female needs 2000 calories per day to maintain a steady weight. So in order to lose weight you need to consume less calories then this per day. In order to lose 1 pound of body weight due to fat you need to burn off about 4000 calories L A person on a 1000 calorie diet would expect to lose about 2 pounds per week Some other facts 1 gram of fat contains 9 calories 1 gram of carbohydrate contains 4 calories 1 gram of protein contains 4 calories Therefore in general low fat diets tend to have fewer calories. Can I lose weight by exercising alone? No- in general exercise is very good for you but even with intensive exercise you will have difficulty losing weight without restricting your calorie intake Many people mistakenly think that by joining a gym they will lose weight. This is not the case. You need to diet as well. A person who walks briskly for 1 hour will burn off only 300 calories If you eat 3 chocolate digestive biscuits you will be eating nearly 300 calories Therefore weight loss is best achieved by dietary restriction of calories –exercise serves to complement by increasing your daily calorie burning and also improving your cardiovascular system. In general the best foods to eat are low calorie foods which tend to be non starchy carbohydrates (e.g. green vegetables). Portions size is very important and too much of even healthy food will increase your calorie intake. The calorie count of salads etc can be doubled or tripled by adding dressings etc so these have to be taken into account. The message is that if you go on a low calorie diet and combine this with daily exercise then you can expect to loose weight. If there is anything you don’t understand on this fact sheet then please discuss this with your doctor Alcohol Serving Calorie Grams Size Count of Fat Calories in a Baileys 37ml 129 5.8 Irish Cream Calories in champagne 1 glass / 89 0 120ml Calories in a pint of beer 1 pint 182 0 Calories in a pint of 1 pint 170 0 Guinness Calories in gin, 40% 25ml 55 0 alcohol Calories in lager, Stella 1 can / 221 0 Artois 550ml Calories in sherry 50ml 68 0 Calories in wine 1 glass / 87 0 120ml Calories in vodka, 40% 25ml 55 0 alcohol Bread, Biscuits and Cakes Serving Calorie Grams Size Count of Fat Calories in a bagel 85g 216 1.4 Calories in a baguette, 150g 360 1.8 French Calories in a Cadbury's 1 std bar / 180 10.4 Flake Cake 34g Calories in a biscuit 15g 74 3.3 Calories in a Danish 67g 287 17.4 pastry Calories in a doughnut 49g 140 2.0 Calories in a hot cross 70g 205 3.9 bun Calories in a jaffa cake 12g 46 1.0 Calories in a low fat 14g 65 2.3 biscuit Calories in a scone 70g 225 7.6 Calories in a white, 50g 140 1.2 crusty roll Calories in bread, brown 1 med slice 74 0.7 Calories in bread, brown, 1 slice / 28 0.3 Weight Watchers 12.2g Calories in bread, 1 slice / 25g 59 0.7 granary Calories in bread, pitta 1 pitta / 25g 147 1.1 Calories in bread, white 1 slice / 37g 84 0.6 Calories in bread, 1 slice / 36g 79 1.0

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