Great question! Whether it is weight loss or weight gain, it should be done in a healthy, stable way. Slowly and gradually is the key to long term success. If you lose or gain too quickly, chances are it was probably done through unrealistic and extreme dieting and exercising, and your results will not be long term unless you are planning to live the rest of your life within extreme measures. You want to avoid “yo-yo dieting” which is losing and gaining, and losing and gaining too quickly. It is unhealthy for your body and you will find that every time you “yo-yo”, you put more weight on than when you started out and it becomes harder to lose. The key to setting a weight loss/gain goal is to shoot for ½ to 2 pounds a week (no more than 2!). To break it down: 3500 calories = 1 pound. 3500 calories divided by 7 (days in a week) = 500 calories/day. However you want to break up the 500 calories is up to you! For example, if you’re trying to lose weight: to lose 1 pound per week (3500 calories/week or 500 calories/day), you could eat 250 calories less and exercise to burn 250 calories each day.
How many meals a person should eat a day really comes down to your personal needs and metabolism. Some people benefit from 3 meals/day and others may need 4, 5, or 6. You want to make sure you are eating at least 3 meals/day in order to keep your metabolism going throughout the day. Snacks are a great way to keep your metabolism going and keep you from overeating at your next meal. The key is to only eat when you are hungry. If you eat 6 meals/day, that’s great, but make sure you aren’t eating just because you know you have to fit in 6 meals. Make sure you are eating because you are truly hungry. Also, when you eat 6 meals/day, your portions need to be smaller than if you were eating 3 meals/day to avoid excess calorie intake. Your body will never lie to you so make sure you are listening to it. Pay attention to what it means to be truly hungry and what it means to be truly satisfied.
I'm trying to gain weight and my trainer told me I need to eat a lot of protein. How much protein do I need and is there such thing as eating too much?
For proper body functions, a sedentary person needs 0.8g of protein per kg of body weight (kg=lbs/2.2). Endurance athletes (aerobic trainers) need 1.2-1.4g/kg and strength athletes (muscle builders) need 1.6-1.8g/kg. Remember that more is not better! Excess protein (>2g/kg) can't be stored in your body. Instead, it is either burned inefficiently for energy or stored as fat! Also, excess protein can be detrimental to your health - it can dehydrate you, cause excessive calcium loss from your bones, kidney damage, and increase your risk for heart disease.
Your personal calorie needs depend on your age, gender, height, weight, and physical activity level. An average to shoot for is 2500 calories. If you want a more accurate number, you can visit: https://www.choosemyplate.gov/supertracker/ and click on "create profile" (it takes only a minute - it will ask you your name, gender, age, weight, height, physical activity level, username and password). Once you have created your profile click on "My Plan" at the menu bar at the top. It will provide you with your own personal plan!
The problem with most weight loss and diet pills are that there is little to no clinical trial information to back up their actual results. Weight loss pills are also not a safe way to lose weight. They can cause diarrhea, racing heartbeat, elevated blood pressure, and even heart failure. Some diet pills can cause water loss because the kidneys are trying to rid of excess waste products (protein and fat) which can overwork the kidneys causing dehydration, headaches, nausea, weakness, and dizziness. I would not recommend using diet pills to aid in your weight loss goal. Healthier eating and increased exercise are safe and effective and should give you the results you're looking for.
I have to drink at least 2 cups of coffee in the mornings to feel like I can function or even concentrate, and I also drink coffee, sodas, or energy drinks throughout the day. How much is too much caffeine?
The recommended amount of caffeine intake per day is about 200mg. Caffeine can be found in coffee, soft drinks, tea, energy drinks, and in some foods like chocolate. A regular cup of coffee contains about 100mg of caffeine. Did you know that too much caffeine can actually make you feel MORE tired? Consuming more than 200mg can cause irritability, restlessness, tension, insomnia, excitement and gastrointestinal disturbances. More than 1000mg can cause irregular heartbeats, panic and anxiety disorders, muscle twitching, incoherent speech, excessive urination, flushed skin and depression. 5000mg or more can be fatal! If you're concerned you may be consuming too much caffeine, try to cut back slowly by decreasing your consumption a little bit everyday.
There is no specific "best food" to eat for breakfast to boost your metabolism. The most important thing is to make sure you eat something within the first two hours of waking up. It could be a leftover slice of pizza or just a grab and go granola bar. The main thing is that your body needs an adequate amount of food regularly throughout the day (every 2-4 hrs) to keep your metabolism going. The morning is crucial because you just went a long period of time (8 hrs) without eating - that's why they call it breakfast, you're breaking your fast. Of course it's important to start your day off with whole grains, fruit and low-fat dairy but it's even more important to eat something, no matter what it may be. Some breakfast ideas are: - Apple or banana with peanut butter - Low-fat yogurt with dried fruit and granola - Whole wheat bagel with peanut butter or low-fat cream cheese - Low-fat milk with low-sugar cereal (6-8g of sugar or less per serving) - An egg with whole wheat toast *Combining a protein with a carbohydrate will help you feel fuller longer!
Green tea is rich in polyphenols which have been shown to provide health benefits such as protecting against cardiovascular disease and cancer, and lowering blood pressure. Studies have not shown any direct correlation or evidence of dramatic weight loss from green tea. Green tea is natural and may be a better choice for a beverage than some other options like soda, sweet tea and fruit punch but there is no evidence that it can make one lose weight.
Before you workout, you should eat a good source of carbohydrates. This will help give you energy for your workout because carbs are your body's main energy source. Other than fresh fruit, try to eat complex carbs such as whole wheat bread, cereal or oatmeal, pasta, crackers, granola and brown rice. After you workout, you should eat a good source of protein. Proteins are made up of amino acids which will help to rebuild and repair those muscle fibers you broke down during your workout. Some good sources of protein are lean meats, beans or legumes, eggs, milk, yogurt, cheese, nuts or seeds.
Not necessarily. It is true that your body is less active at night and is less likely to burn calories but more importantly, you should always eat when you are truly hungry. If it's late and you're truly hungry, you should not ignore your body (just like you shouldn't ignore when you are full) and you should eat something. It also depends on what your overall calorie intake was for the day. If you haven't exceeded your calorie needs, you won't gain weight from excess calories. When late night hunger hits, it's just a matter of choosing healthier options. Try eating some fresh fruit or vegetables with peanut butter, cereal and low-fat milk, oatmeal, yogurt and granola, lightly buttered popcorn...
Yes! You can visit our website at www.dining.unc.edu, click on a location under "What's On the Menu" or find a desired location under the "Where to Eat" tab at the top. When you click on the menu for that location, you will see a page with the list of items we are serving that day. Beside each item there is an "i" icon to the right where you can click to see each items nutrition label with full ingredient listings and allergen information. Also, all of our items are on MyFitnessPal! Just search Carolina Dining Services, followed by the item name on the MyFitnessPal website so you can track your intake (Ex. Carolina Dining Services Grilled Chicken Breast). Also, be sure to check out our Nutrition Filter on the website where you can set your own calorie restrictions!
I like to keep an eye on portion sizes and also try to keep track of my calories. I often times will order a Med Deli side from the bottom of Lenoir. Under the nutrition section, most of the items say the serving size is 4 oz. Approximately how much is that? For example, I like to order one Med Deli side of the chickpea and spinach salad. The calorie content listed is 107, with a 4 oz serving size. Would you approximate that the amount that Med Deli is serving (for these 1 item sides) is about 4 oz?
Hey there! I'm glad you enjoy Med Deli as much as I do!
A 4oz serving is the equivalent to 1/2 cup. I would say that the sides in the Med Deli to-go containers are roughly 4oz servings. Depending on how much of a heaping scoop they serve, it could range up to 5 or 6oz.
And just for your future reference, here are some other conversions that you may see to represent appropriate portion sizes: 1oz = 2 Tbsp (used mostly to represent dressings, peanut butter, etc.) 2oz = 1/4 cup (used mostly to represent sauces) 3oz = used mostly to represent meats, poultry and fish (about the size of the palm of your hand or a deck of cards) 4oz = 1/2 cup (used mostly to represent side dishes - starches, veggies, fruit) 6oz = 3/4 cup (used mostly to represent meats that contain sauces) 8oz = 1 cup (used mostly to represent pasta dishes, stir-fries, or soups) Sandwiches, pizzas, wraps will vary in ounces depending on toppings.
If I’m trying to lose weight in a healthy way, how many calories less should I eat and what is a good weight loss goal for me?
ReplyDeleteGreat question! Whether it is weight loss or weight gain, it should be done in a healthy, stable way. Slowly and gradually is the key to long term success. If you lose or gain too quickly, chances are it was probably done through unrealistic and extreme dieting and exercising, and your results will not be long term unless you are planning to live the rest of your life within extreme measures. You want to avoid “yo-yo dieting” which is losing and gaining, and losing and gaining too quickly. It is unhealthy for your body and you will find that every time you “yo-yo”, you put more weight on than when you started out and it becomes harder to lose. The key to setting a weight loss/gain goal is to shoot for ½ to 2 pounds a week (no more than 2!). To break it down: 3500 calories = 1 pound. 3500 calories divided by 7 (days in a week) = 500 calories/day. However you want to break up the 500 calories is up to you! For example, if you’re trying to lose weight: to lose 1 pound per week (3500 calories/week or 500 calories/day), you could eat 250 calories less and exercise to burn 250 calories each day.
ReplyDeleteWhat are the benefits or consequences of the 6 meals a day verse the 3 meals a day?
ReplyDeleteHow many meals a person should eat a day really comes down to your personal needs and metabolism. Some people benefit from 3 meals/day and others may need 4, 5, or 6. You want to make sure you are eating at least 3 meals/day in order to keep your metabolism going throughout the day. Snacks are a great way to keep your metabolism going and keep you from overeating at your next meal. The key is to only eat when you are hungry. If you eat 6 meals/day, that’s great, but make sure you aren’t eating just because you know you have to fit in 6 meals. Make sure you are eating because you are truly hungry. Also, when you eat 6 meals/day, your portions need to be smaller than if you were eating 3 meals/day to avoid excess calorie intake. Your body will never lie to you so make sure you are listening to it. Pay attention to what it means to be truly hungry and what it means to be truly satisfied.
ReplyDeleteI'm trying to gain weight and my trainer told me I need to eat a lot of protein. How much protein do I need and is there such thing as eating too much?
ReplyDeleteFor proper body functions, a sedentary person needs 0.8g of protein per kg of body weight (kg=lbs/2.2). Endurance athletes (aerobic trainers) need 1.2-1.4g/kg and strength athletes (muscle builders) need 1.6-1.8g/kg. Remember that more is not better! Excess protein (>2g/kg) can't be stored in your body. Instead, it is either burned inefficiently for energy or stored as fat! Also, excess protein can be detrimental to your health - it can dehydrate you, cause excessive calcium loss from your bones, kidney damage, and increase your risk for heart disease.
ReplyDeleteAs a college male that exercises every day, how many calories should i be eating for dinner?
ReplyDeleteYour personal calorie needs depend on your age, gender, height, weight, and physical activity level. An average to shoot for is 2500 calories. If you want a more accurate number, you can visit: https://www.choosemyplate.gov/supertracker/ and click on "create profile" (it takes only a minute - it will ask you your name, gender, age, weight, height, physical activity level, username and password). Once you have created your profile click on "My Plan" at the menu bar at the top. It will provide you with your own personal plan!
ReplyDeleteFor meal times (breakfast, lunch, and dinner), try to shoot for 500-600 calories
ReplyDeleteFor snacks, try to shoot for 100-200 calories
I've been thinking about taking a weight loss pill. Is that safe and effective?
ReplyDeleteThe problem with most weight loss and diet pills are that there is little to no clinical trial information to back up their actual results. Weight loss pills are also not a safe way to lose weight. They can cause diarrhea, racing heartbeat, elevated blood pressure, and even heart failure. Some diet pills can cause water loss because the kidneys are trying to rid of excess waste products (protein and fat) which can overwork the kidneys causing dehydration, headaches, nausea, weakness, and dizziness. I would not recommend using diet pills to aid in your weight loss goal. Healthier eating and increased exercise are safe and effective and should give you the results you're looking for.
DeleteI have to drink at least 2 cups of coffee in the mornings to feel like I can function or even concentrate, and I also drink coffee, sodas, or energy drinks throughout the day. How much is too much caffeine?
ReplyDeleteThe recommended amount of caffeine intake per day is about 200mg. Caffeine can be found in coffee, soft drinks, tea, energy drinks, and in some foods like chocolate. A regular cup of coffee contains about 100mg of caffeine. Did you know that too much caffeine can actually make you feel MORE tired? Consuming more than 200mg can cause irritability, restlessness, tension, insomnia, excitement and gastrointestinal disturbances. More than 1000mg can cause irregular heartbeats, panic and anxiety disorders, muscle twitching, incoherent speech, excessive urination, flushed skin and depression. 5000mg or more can be fatal! If you're concerned you may be consuming too much caffeine, try to cut back slowly by decreasing your consumption a little bit everyday.
DeleteWhat would be the best morning breakfast food to eat to jump start your metabolism?
ReplyDeleteThere is no specific "best food" to eat for breakfast to boost your metabolism. The most important thing is to make sure you eat something within the first two hours of waking up. It could be a leftover slice of pizza or just a grab and go granola bar. The main thing is that your body needs an adequate amount of food regularly throughout the day (every 2-4 hrs) to keep your metabolism going. The morning is crucial because you just went a long period of time (8 hrs) without eating - that's why they call it breakfast, you're breaking your fast. Of course it's important to start your day off with whole grains, fruit and low-fat dairy but it's even more important to eat something, no matter what it may be.
DeleteSome breakfast ideas are:
- Apple or banana with peanut butter
- Low-fat yogurt with dried fruit and granola
- Whole wheat bagel with peanut butter or low-fat cream cheese
- Low-fat milk with low-sugar cereal (6-8g of sugar or less per serving)
- An egg with whole wheat toast
*Combining a protein with a carbohydrate will help you feel fuller longer!
Does green tea really help in weight loss and burning fat? Especially around the mid-section?
ReplyDeleteGreen tea is rich in polyphenols which have been shown to provide health benefits such as protecting against cardiovascular disease and cancer, and lowering blood pressure. Studies have not shown any direct correlation or evidence of dramatic weight loss from green tea. Green tea is natural and may be a better choice for a beverage than some other options like soda, sweet tea and fruit punch but there is no evidence that it can make one lose weight.
DeleteWhat are the best things to eat before and after I workout?
ReplyDeleteBefore you workout, you should eat a good source of carbohydrates. This will help give you energy for your workout because carbs are your body's main energy source. Other than fresh fruit, try to eat complex carbs such as whole wheat bread, cereal or oatmeal, pasta, crackers, granola and brown rice. After you workout, you should eat a good source of protein. Proteins are made up of amino acids which will help to rebuild and repair those muscle fibers you broke down during your workout. Some good sources of protein are lean meats, beans or legumes, eggs, milk, yogurt, cheese, nuts or seeds.
DeleteIs the myth that says it's better to eat earlier in the day rather than eat at night (past 8pm) true?
ReplyDeleteNot necessarily. It is true that your body is less active at night and is less likely to burn calories but more importantly, you should always eat when you are truly hungry. If it's late and you're truly hungry, you should not ignore your body (just like you shouldn't ignore when you are full) and you should eat something. It also depends on what your overall calorie intake was for the day. If you haven't exceeded your calorie needs, you won't gain weight from excess calories. When late night hunger hits, it's just a matter of choosing healthier options. Try eating some fresh fruit or vegetables with peanut butter, cereal and low-fat milk, oatmeal, yogurt and granola, lightly buttered popcorn...
DeleteI am tracking my calories with My Fitness Pal, is there a way to see how many calories each thing in the dinning hall has?
ReplyDeleteThanks!
Yes! You can visit our website at www.dining.unc.edu, click on a location under "What's On the Menu" or find a desired location under the "Where to Eat" tab at the top. When you click on the menu for that location, you will see a page with the list of items we are serving that day. Beside each item there is an "i" icon to the right where you can click to see each items nutrition label with full ingredient listings and allergen information. Also, all of our items are on MyFitnessPal! Just search Carolina Dining Services, followed by the item name on the MyFitnessPal website so you can track your intake (Ex. Carolina Dining Services Grilled Chicken Breast). Also, be sure to check out our Nutrition Filter on the website where you can set your own calorie restrictions!
DeleteI like to keep an eye on portion sizes and also try to keep track of my calories. I often times will order a Med Deli side from the bottom of Lenoir. Under the nutrition section, most of the items say the serving size is 4 oz. Approximately how much is that? For example, I like to order one Med Deli side of the chickpea and spinach salad. The calorie content listed is 107, with a 4 oz serving size. Would you approximate that the amount that Med Deli is serving (for these 1 item sides) is about 4 oz?
ReplyDeleteThanks!!
Hey there! I'm glad you enjoy Med Deli as much as I do!
ReplyDeleteA 4oz serving is the equivalent to 1/2 cup. I would say that the sides in the Med Deli to-go containers are roughly 4oz servings. Depending on how much of a heaping scoop they serve, it could range up to 5 or 6oz.
And just for your future reference, here are some other conversions that you may see to represent appropriate portion sizes:
1oz = 2 Tbsp (used mostly to represent dressings, peanut butter, etc.)
2oz = 1/4 cup (used mostly to represent sauces)
3oz = used mostly to represent meats, poultry and fish (about the size of the palm of your hand or a deck of cards)
4oz = 1/2 cup (used mostly to represent side dishes - starches, veggies, fruit)
6oz = 3/4 cup (used mostly to represent meats that contain sauces)
8oz = 1 cup (used mostly to represent pasta dishes, stir-fries, or soups)
Sandwiches, pizzas, wraps will vary in ounces depending on toppings.