Do I have to go on a diet to lose weight?

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So I was wondering, do I have to go on a diet to lose weight? Before I started to exercise I would eat whatever i wanted and not gain weight.  I am a ‘5”7 female and I weigh 150 pounds. I am now trying to lose weight, but I’m kind of getting sick of salad and chicken. I would like to know what my options for eating are, can you help? – Ashley



A typical calorie-restricted diet is what you’re describing, so the answer is “no.”  It’s true that to lose weight you will need to consume fewer calories than you burn.  Following a healthy eating pattern as part of your permanent lifestyle means being able to have foods you enjoy in moderation.   Your best option might be to eat all of the foods that you like but to reduce the portion size of everything you eat. That way you can eat whatever you want like you did before, you just can’t eat as much. – Debbie J., MS, RD

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Posted on July 18, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 5 Comments.

  1. I am doing 20 minutes cardio treadmill 5.5 speed 6 to 7 times. Is this enough for me to lose fat ?

  2. Hello I just recently went on a diet and I’ve been going to the gym about 4 to 5 times a week and also running every other day. I am also a vegetarian so dieting is a little complecated for me. I am 5’4 and weight about 140. My goal weight would be somewhere around 125. Is this a healthy weight for my height. Also how many calories should I be consuming in one day? Thank you in advance for answering my questions!!!

    • Debbie J., MS, RD

      Your goal weight of 125 pounds is appropriate for a 5’4″ medium-framed woman.

      For weight loss, shoot for 1500-1650 Calories for 20-29 years old, 1450-1600 Cals for 30-39 yrs, and subtract 50 calories for every decade thereafter.

      Focus on beans, vegetables, nuts, seeds, whole grains and fruit. Include low-fat milk and egg whites if they are a part of your diet. Keep an eye on portions and watch out for sauces and condiments.

      Good Luck, Michelle!

  3. Yeah you need to lose some of your pounds to get better body shape and also to improve your fitness level.
    Cut down the usage of the fat and junk foods in your diet and take more raw fruits and vegetables to reduce all extra body fat.
    Also do some cardio and abs workouts along with this diet plan to get more successful results for the weight loss.

  4. No. Diets don’t work. There are dozens of diets and diet plans on the market. Although you will lose some weight on almost all of them, if you fall from any one of them you will gain that weight back along with an additional amount. What is needed is a change in lifestyle. That begins in the mind. You have to want to to make a change for the better. It then is a no-brainier that more fruits and vegetables and water is needed in your food plan. No. Special foods and all but a few supplements are not needed. Once all refined foods such as white rice, breads, and sugar are removed from the diet, and plenty of water, fruits, vegetables, and whole grains added, the weight will melt off.

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