Why should I watch my weight?
- To maintain high energy level
- To decrease the risk of diabetes, stroke, and hypertension
- To keep your heart healthy
- To prevent infections and pressure sores
- To feel better
How can I gain or lose 1 pound?
3500 calories = 1 pound of body weight
Ways to gain weight: Increase your caloric intake to 500-1000 extra calories per day.
This doesn't mean you should start chugging pints of heavy cream! Do it sensibly:
- Try to avoid skipping meals
- Snack between meals
- Eat larger than usual meals
- Choose high-calorie but low-fat foods: rice, pasta, bagels, dried fruits, nuts, lean cuts of meat, or hard cheeses such as cheddar or Romano.
Ways to lose weight: Reduce your calorie intake slowly, but do not lower your caloric intake by more than 500 calories per day. Current clinical guidelines suggest that a deficit of 500 to 1,000 kcal/day will produce a weight loss of 1 to 2 lb per week and a deficit of 300 to 500 kcal/day will produce a weight loss of ½ to 1 lb per week. Do it sensibly:
- Eat only when hungry
- Eat slowly it takes 20 minutes for your brain to realize you are full
- Try to avoid eating late at night
- Snack on fruit