| When it comes to weight loss, most of us
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| | physics.So, if we're trying to lose
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| would like to engage in what
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| | weight, how do we choose what we do or
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| psychologists call "magical thinking."
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| | don't eat? Well, sometimes, our choices
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| We'd like to believe that some easy trick
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| | are haphazard. A useful analogy concerns
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| or ritual would allow us to shed pounds
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| | shopping. How in the world could we do a
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| while eating anything we liked. Wouldn't
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| | good job of shopping without knowing the
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| it be nice if consuming all our food
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| | prices of the items we're putting in our
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| before 6 p.m., doing yoga, or hopping on
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| | shopping carts? Without knowledge of the
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| one foot for five minutes would allow us
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| | prices our choices in merchandise could
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| to chow down with all our favorite
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| | easily exceed our budgets.The same holds
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| goodies and still lose
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| | true when it comes to eating. If we
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| weight?Unfortunately, despite what
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| | wanted to budget our calories, how in the
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| legions of people with a book or a
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| | world could we make good choices if we
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| product to sell might claim, it's just
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| | didn't know the calorie count of the
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| not so. Yet it really is possible to
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| | foods we eat? We just couldn't do a good
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| come up with a system for losing weight.
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| | job. Our calorie intake per day would
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| The real secret is this: It's all about
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| | probably exceed our break-even point for
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| the calories.Most of us have heard that
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| | maintaining body weight, and we would
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| sensible weight loss involves some
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| | gain.So, in order to make sensible
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| combination of diet and exercise. As a
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| | choices, it's crucial to know the
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| physician, I'm surely not going to tell
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| | approximate number of calories in the
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| people to avoid exercise. For most
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| | foods we eat. An easy way to do that is
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| people, exercise is a very healthy thing
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| | to buy a paperback book in the check-out
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| to do. But when it comes to losing
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| | line of your grocery store that lists the
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| weight, unless we're training for the
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| | calorie content of usual portions of
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| Olympics, the effect of exercise is
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| | commonly consumed food and beverages.
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| minor. What matters most is how many
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| | (Or look them up online.) We don't
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| calories go down the hatch.This bears
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| | necessarily need to check the list each
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| explaining. Our bodies use the calories
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| | time we sit down to eat, but knowing
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| we consume to fuel our basic
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| | typical figures for our favorite foods
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| life-processes. The heart needs lots of
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| | will enable us to know if we're keeping
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| fuel (calories) to beat its usual 100,000
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| | or exceeding our daily calorie
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| times in 24 hours. The brain, liver and
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| | budget.This is not as awful as it sounds.
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| kidneys also require lots of fuel to
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| | In fact, there can be pleasant
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| perform their many chemical reactions and
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| | surprises. Suppose I typically get the
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| metabolic tasks. Most of the calories we
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| | munchies in the evening, and I roam the
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| burn in 24 hours (about 1500 for women
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| | house in search of goodies to snack upon.
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| and 1800 for men) we would still burn
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| | Here is where knowledge of calorie
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| even if we were in a coma.It's true that
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| | contents can pay off. If I satisfy my
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| working the muscles in our arms, legs and
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| | munchies by eating cookies, French fries,
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| trunk requires fuel (calories) as well,
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| | potato chips or candies, then I'll blow
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| but you'd be amazed how long you would
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| | my daily food-budget in just one sitting.
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| have to row, jog, swim or walk to burn
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| | But what if I substitute pretzels or
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| off the calories in one slice of cherry
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| | unbuttered popcorn? They might be just
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| pie. (Answer: In order to burn the 486
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| | as satisfying, yet contain fewer
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| calories in a slice of cherry pie a
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| | calories. So these alternative choices
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| 175-pound person would need to row for 35
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| | might spare my daily calorie budget at no
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| minutes, jog for 37 minutes, swim for 41
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| | loss of satisfaction.As a physician I
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| minutes or walk briskly for 63 minutes.)
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| | often encourage my patients to lose
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| For most of us it would be more practical
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| | weight. Being overweight can increase
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| to just not eat the pie.Each of us has a
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| | blood pressure and cholesterol which, in
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| calories-per-day figure for maintaining
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| | turn, increase the likelihoods of heart
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| body weight. If, on the average, we eat
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| | attacks and strokes. Heart attacks and
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| that many calories, then we will maintain
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| | strokes are the number one and number
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| body weight, neither gaining nor losing.
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| | three causes of death in the U.S.,
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| If we consistently eat more calories than
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| | respectively, and strokes are the number
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| our break-even number, then we will gain
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| | one cause of disability. So we're
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| weight. The unused calories have to be
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| | talking about real conditions that
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| stored somewhere, and will probably go
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| | afflict real people. Moreover, our
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| into our body's fat cells. If we
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| | overweight bodies put more stress and
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| consistently eat fewer than our
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| | strain on our spines and our knees,
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| break-even number of calories, then we
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| | making them wear out earlier, hurt more,
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| will lose weight. The body will get its
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| | and interfere with quality of life.Some
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| fuel somewhere, and will burn off
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| | patients with whom I have this
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| calories that have been put into storage
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| | conversation look at me like I'm crazy.
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| in fat cells.This is how it is. We just
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| | They're eating barely enough food to keep
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| can't get around the basic biology and
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| | a small bird warm, they say.
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