"How do I figure out how many calories I am supposed to eat each day?"
Start with calculating how many calories you need just to maintain your current weight with the following equations:

1. No activity or exercise
   Body weight (in pounds) x 14-15 calories per pound = _______calories per day.
   
   
2. Moderate activity or exercise moderately 45-60 minutes most days of the week.
   Body weight (in pounds) x 16-20 calories per pound = _______calories per day.
   
   
3. Very active, immoderate intensity 60-120 minutes a day most days of the week.
   Body weight (in pounds) x 21-25 calories per pound = ______calories per day.
   
   
4. Extremely active training for ultra distance event (i.e., Ironman triathlon)
   Body weight (in pounds) x 25-30 calories per pound = ______calories per day.

"Okay, I figured out what my daily maintenance caloric intake should be now what?"

Option 1: Plan out a realistic menu for a whole week or look for a pre printed and pre calculated menu on the internet or in a book.

- Plan serving sizes and do the math to add up your daily total daily calories.
- Find a way to subtract 200-300 calories from each daily total.

Option 2: Plan out three plans for each meal of the day (3 breakfasts, 3 lunches, etc. to give yourself a controlled variety and can mix and match these).

- Plan serving sizes and do the math to add up your daily total calories.
- Find a way to cut 200-300 calories off of this total for the day.

"How do I lose weight using these numbers?"
"Losing one pound a week requires you to create a deficit of 3,500 calories a week or 500 calories a day by exercising more or eating less" according to Suzanne Girard Eberle, MS, RD author of Endurance Sports Nutrition (Human Kinetics Press, 2000). This is why it is so important to know what is going into your body. Once you have a good idea of your total then you can plan how to subtract from there.

"What is BMI?"
The Body Mass Index is a calculation based on your height and weight which tells you if you are obese, overweight or close to your optimal weight.

"How do I calculate my BMI and what do the results mean?"

1. Write down your weight in pounds.
2. Multiply that number by 703
3. Figure out how tall you are in inches and multiply that number by itself.
4. Divide the answer in #2 by the answer in #3.
   If that number is under 25 then you have a normal weight.
   If that number is 25 to 29 you are overweight.
   If that number is over thirty, you are considered obese.

"Why should I drink lots of water?"
Water assists in the digestion of food, the lubrication of joints, facilitates the removal of waste and waste products from the body, acts as the vehicle to move nutrients through the body and regulates the temperature of the body.

"I drink Gatorade and Diet soda, is that okay?"
Diet soda has empty calories and no electrolytes and no nutritional value, Gatorade is a fluid replacement drink designed for athletes losing lots of body water and electrolytes through sweat. It contains calories as well as electrolytes you probably do not need if you are not exercising.

"I hate counting calories. I never understand those little labels on food."
Part of getting control of your intake is to get a general sense of what the 'cost' is to you. Calories going in to your body need to be less than what you need so you should have a basic idea. A donut costs 200 calories, a burrito or a cheeseburger is 300 calories or more. If you only read the calorie count and the serving size and ignore the rest of the label, this will get you on your way. Remember, calories in will stay in unless you get rid of them.

"I hate to exercise!"
Trying to lose weight without exercising is like watching a bathtub full of water evaporate slowly instead of pulling the plug (exercising) and draining the water more rapidly. You can lose weight by dieting alone, but it takes a lot longer. Remember calories are going in all the time and unless you spend them with exercise you get to keep them in the form of body mass. It takes about two weeks to get used to the culture of exercising and to feel the true effects. It is a battle to begin with but if you stick with it you will soon begin to turn the corner and it will become a valuable part of your life.

"I don't have time to exercise!"
No one does, (even professional athletes). If you think your life is busy now with school and work, imagine how it will be in the years to come. Make it a priority. Some tips on time management include;

1. Make friends who exercise regularly and ask them to include you (misery loves company especially at 5am).
2. Research your type of exercise to best fit your lifestyle. Don't peg all your hopes on the gym if you can't get to the gym.
3. Make sure you have some distraction to get you through the exercise such as music, access to a television or a study tape.

"What an easy exercise program?"
Do a total of 100 sit ups every morning and 100 push ups then go up and down a single stair in your apartment for 20 minutes fast (up, down, up, down…).

"I want to buy an exercise machine, but I don't know which one. What types of machines are out there for me to get for my home?"

Stationary recumbent cycle.
There are many advantages to this machine because it is; non weight bearing so if your knees or back hurt you can still exercise. You do not need to use your arms so you can read, snack or practice the violin while you exercise. This machine engages the large muscles in your legs and buttocks so that you quickly get a good work out.
Manufacturers:
Life Fitness, Nordic Track, Smooth Fitness, Precor, Schwinn.

Nordic Track.
This is a machine that has folding models for space saving in the home and affords the user the chance to develop the upper back and arms as well as leg extension muscles. It is a very good work out and low impact.
Manufacturer:
Nordic Track

Bowflex system.
This is a resistance weight system of pulleys and bendable rods which exert varying amounts of tension in a wide variety of exercise positions. They offer affordable purchase plans and this system will strengthen and allow for muscle development but is not designed for sustained aerobic exercise.
Manufacturer:
Bowflex

Treadmill.
Treadmills are a great way to walk or run but if you are working through an injury it can be difficult to sustain this activity. They can be noisy and it is possible to inadvertently buy one that is not made for heavy running so do your research. The best thing about this machine is it will give you a great work out for years if you make a smart choice.
Manufacturers:
Life Fitness, Nordic Track, Smooth Fitness, Precor, Schwinn, Nautilus.

Elliptical trainer.
This machine supplies a low impact, upright work out using both the arms and legs in a constant back and forth repetitive motion. You can apply different resistance to the machine to increase the intensity of the work out.
Manufacturers:
Life Fitness, Nordic Track, Smooth Fitness, Precor, Schwinn, Nautilus.

Stair stepper.
The step machine gives a very good low body work out as you continually climb descending stairs. This activity engages large leg muscles and gives a quality work out even in short sessions.
Maunfacturers:
Nautilus, Life Fitness, Precor, Smooth Fitness

"I walk every day and I'm tired at night, isn't that exercise?"
Walking is not exercise, but it is activity. Walking briskly burns about 200 calories an hour and this is the equivalent of two cans of soda or one donut.

"How do I know I am exercising hard enough?"
There is a standard known as the Borg Scale which describes varying levels of exertion and how this translates into fitness. The scale goes from 6 to 20 and a level of 12 to 13 is considered adequate for fitness.

Borg, G.A.V, Psychophysical Bases of Perceived Exertion.
Medicine and Science in Sports and Medicine 14, no. 5 (1982): 377-81.

"What are some examples of how many calories I can burn with different exercises?"
Walking will burn about 200 calories per hour.
Power walking at 4 miles per hour will burn about 250 calories per hour.
Jogging at about 11 minutes/mile will burn about 360 calories per hour.
Elliptical trainer will burn about 257 calories per hour.
Rowing will burn about 330 calories per hour.
Cross country skiing will burn about 380 calories per hour.
Cycling at 9 miles per hour will burn about 273 calories per hour.
Cycling at 12 miles an hour will burn 300-400 calories an hour.
Cycling in the Tour de France will burn about 9,000 calories a day.
Note that these are estimates and may vary based on body weight.

"My friend lost a lot of weight taking Dexatrim. What drugs are out there for weight loss?"
The following list consist of medications which are reviewed with the intention of using them for weight loss.

Diethylpropion ( ):
This drug has the effect of modest weight loss but there are at least two reports which site potential links to heart and lung problems as well as one report which shows a link to psychosis.

Fluoxetine (Prozac):
Modest weight loss is found in one review of this antidepressant medication. There are potentially serious side effects to this medication and it is not used in weight loss protocols.

Mazindol ( ):
One review found that it can help with weight loss but there is one report which showed the diagnosis of pulmonary hypertension a year after stopping the treatment. There is no compelling evidence to suggest that this is an effective long term strategy.

Orlistat (Xenical):
This drug shows modest weight loss efficacy and one study shows that in combination with fluvastatin weight loss was increased. There are side effects from this medication including flatulence and oily or greasy stools. There are limited data to support long term safety.

Phentermine (Adipex-P):
Again, modest weight loss can be achieved with this drug. A European study could not exclude the risk for heart and lung complications.

Sibutramine (Meridia):
Weight loss can be achieved with this drug. One study showed greater effectiveness with this drug than orlistat or metformin. The following list includes medications which are deemed likely to be ineffective or harmful.

Dexfenfluramine (Redux):
One review found that this medication is associated with valvular heart disease and pulmonary hypertension.

Fenfluramine ( ):
One review found that this medication is associated with valvular heart disease and pulmonary hyperetension.

Phenylpropanolamine (Dexatrim):
One case control study found that this drug increases the risk of hemorrhagic stroke in the first three days of use.

BMJ Clinical Evidence. Search September 2003. BMJ Publishing Group, BMA House, London, United Kingdom.

More Resources:
American Obesity Association
Dietary Guidelines for Americans
Food and Nutrition Information Center
Healthfinder
Weight Control Information Network
American College of Preventive Medicine (PDF file)
Consumer Reports
Environmental Nutrition
LEARN Program
American Dietetic Association