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new balance shoes for women A Dietitian's Tips for Successfully Managing Calories The Institut National de Sant Publique du Qubec recently came out with an eyeopening study which concludes that the number of obese people in La Belle Province has doubled over the last 23 years. The answer to helping Quebecers and anyone who is frustrated with the number on the bathroom scale is not new: balance the calories you are eating with those you are burning. Understandably, you want fast results, but it's important to understand how many daily calories you need based on your age, sex, height and overall lifestyle. Cutting too many calories and losing too much weight too fast can undermine your health goals. The first step to losing weight is knowing how many calories you should consume on a daily basis. In general, sedentary men between the ages of 25 to 35 need about 2,400 calories; those who are somewhat active need about 2,650; and active men about 2,900 calories. For women of the same age, they need about 1,850 if sedentary, 2,050 if somewhat active and 2,300 if active. If you are looking to lose weight, subtract 250500 calories from what you need. Once you know your ideal calorie intake the next step is to learn how many calories are in the foods and beverages you are consuming. One way to eat fewer calories is to cut down on the portions that you consume. This can be difficult to do at first, but trying using a smaller plate or bowl. This will make it feel like you are eating more, than if you used a large plate. Also portion out your food into bowls or baggies, rather than eating foods directly from the packages, which can help you be mindful of what you are eating. You can also manage calories by buying smaller, portionsizes packaged foods and beverages. For example, consider keeping mini cans of Coke around the house or forgo the wholesale sized bag of candies and opt for a smaller, depanneursized, 100calorie bag. Finally, putting less food on your plate can also be a big help. This forces you to get up if you want more food, and it's one more obstacle in the way to overeating. You can also try cutting down on food at meals by making less food. Simply cook appropriate portions for each meal, or if you like to cook in advance, pack lunchsize portions immediately so you can have leftovers later in the week. It is important to note that the best way to manage weight is to avoid any slow and steady weight gain as we age. It is easier to avoid the weight gain than to try to lose weight later in life. Reading labels, understanding how foods high in calories can lead to over consuming calories, and finding strategies that work for you in the long run are your best bets! There are no quick fixes to weight loss, but there are easier strategies that can help you avoid the weight gain. Registered Dietitian Lisa Rutledge consults for food and beverage companies including The CocaCola Company. Mainstream dieticians and nutritionists are heavily tied to the food industry. So they can't and won't give us the best advice of all just don't buy processed foods. Don't buy or eat foods that have calorie and nutrient labels on them. If you just obtain basic staples and cook from scratch, chances are excellent that you'll be way ahead in terms of overall health as well as maintaining a healthy weight (and it costs significantly less too). We've been brainwashed to believe we don't have time and we needn't be bothered to cook from scratch in our busy lives these days. That is total nonsense. There are plenty of ways to take back control of our nourishment needs by eating simple home cooked meals and snacks that don't take long to prepare. And in return you may also waste a lot less time being sick or low in energy. Not to speak of time wasted reading inferior diet advice :) When advising people on their health and weight loss, there should never be mention of Coke, candies and chips in smaller quantities. No matter how few calories, these are not real foods. The lack of REAL food in people's diets is the problem not their willingness to choose the smaller bag of chips at the depanneur. I understand that people have to start somewhere but let's start teaching them that real food doesn't come in a can or a calorie controlled single serving package. Let's teach people to cook rather than analyze meaningless calories.