beginners diet

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Table of Contents

Disclaimer

opyright Information

asics of Losing Weight

How do I lose weight?

How to Succeed With Your Diet

he Low Carb Craze is Crazy

Diets that Don't Work

hould I avoid meals late in the day

Do diet pills work?

What diet should I choose?

op 5 Lunch and Dinner Items for Weight Loss

op 5 Snacks for Losing Weight

op 5 Breakfast Foods for Losing Weight

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2

3

4

5

6

7

8

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10

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Figure Out Your BMI

Figure Out Your Daily Calorie Needs

The Straight Diet

Week 1 - Counting Calories

Week 2 - Measure & Change

Week 3 - Cut the Calories

Week 4 - Good vs. Bad: Fats & Proteins

Week 5 - Good vs. Bad Carbs

Week 6 - Fast Food & Healthy Snacking

Week 7 - Start Cooking

Week 8 - Cheat Day

Week 9 - Weight Maintenance

Conclusion

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Disclaimer

While the information in this ebook is as accurate as possible, individual cases are impossible to diagnose and treat overhe internet. The information provided in this ebook is for general purposes. Always consult a physician, dietician and/ r personal trainer before starting any exercise routine or diet.
http://straighthealth.com/


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Basics of Losing Weight

ailed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least

n paper. The only thing you need to do is keep the calories that you burn greater than the caloriesat you eat. So why is this article so long?

our first step is to figure out how many calories you are burning each day. Use the Daily Calorie eeds Calculator . Based on your age, sex, weight, height and activity level, it will estimate howany calories your body is burning per day. When using this calculator, keep in mind that the

umber you get gives you an estimate not a number that never changes day to day. It will fluctuate.

afe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremelynhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of

ody fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500alories out of your diet per week. While this might sound like a lot, per day it comes out to a 500alorie deficit.

our next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of youret per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methodsthe best way to go.


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How do I lose weight?

osing weight is a simple equation. If you burn more calories than you eat, theres no way to fail. First estimate how many calories you are burning each daysing the Daily Calorie Needs Calculator . To lose weight you need to create aalorie deficit, meaning you have to burn more calories than you eat. Healthy

weight loss is defined as no more than 1-2 pounds (0.45-0.9 kilograms) per week.o lose 1 pound (0.45 kilograms) in a week you deficit has to be 500 calories peray (consistently). This means you have to eat 500 calories less or burn 500alories more. You can also do a combination by eating 250 calories less andurning 250 calories more. To lose 2 pounds (0.9 kilograms) a week, your deficiteeds to be doubled to 1,000 calories per day. The most important point toemember is consistency. Even going out of your calorie range for 1 or 2 days

an put you off course.


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How to Succeed With Your Diet

ypically, when thinking of the word diet, we think temporary. Spring breaks, weddings and even weekend beach trips

ill get us to lose some weight. Unfortunately, these short term diets don't work. They are unhealthy and once youop them, your weight will come back. Studies show you'll be heavier than when you started.stead of diet, think lifestyle change. This doesn't mean you have to give up fried chicken,zza or even chocolate. Eating is a big part of our lives and should be enjoyed. An important

oncept to understand is moderation. If you can't live without fried chicken, eat it, just notveryday. Plus if you have it less, you'll enjoy it more.

oing from your favorite unhealthy foods to healthier alternatives is a huge jump. Next timeou are flipping through channels, try and find a makeover show. Many of these shows try andet people to completely change their eating habits in less than a week. While this may seem

ealthy, it probably won't lead to any long term changes. Put yourself in their shoes. What foodo you eat that you know is unhealthy and really love? How would you feel if someone saidou can't ever have that food again? I don't think I'd go for it.

n easier way to do it is gradually. Take a food you love and try to make it healthier. If youve pizza, instead of buying it ready, make it at home. There are easy to use crusts available at

our grocery store. Add your own toppings. If you love fried chicken, try baked chicken. Don'to out, make it yourself. Home made meals are almost always healthier than ones you get at astaurant (fast food or not).

nother popular way to get healthier are fat-free or low fat versions of food. Cream cheese,eanut butter and milk all have low fat or fat free substitutes. Sometimes companies do a goodb with taste and sometimes they don't. In some cases it might not even be possible to get theme taste with all the fat taken out.This is why it is important to go down in steps. If your goalto drink fat free milk but you're using whole milk, don't do it overnight. Take it in steps overe coarse of a few weeks. You won't notice the difference in taste as much. The same goes for other dairy products.lso, if you just can't stomach the fat free version, try the low fat version.

Most importantly, don't ever deprive yourself of something you love. Sometimes we over indulge in what we enjoy.stead of eating a large number of cookies, look at the nutrition label. Eat a serving and put the rest down.


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The Low Carb Craze is Crazy

ven with the popularity of low carb diets on the decline, many people continue to use them. These diets may initially

hed some pounds but they are unhealthy, severely limit your food selection and take away your body's main source of nergy.

oods that contain carbohydrates range from fruits and vegetables (which are loaded with vitamins, minerals andntioxidants) to candy and soda (which contain nothing but sugar). Cutting all carbohydrates out of your diet can leaveou vulnerable to many diseases that may be prevented by eating fruits andegetables.

emoving all carbohydrates from your diet will also restrict what kinds of foodou can eat. Food can be classified in many different ways and one of them is

t (ex: dairy), carbohydrate (bread), or protein (meat) foods. Cutting one of ese out won't leave you with too much to choose from. Unless you enjoy

ating a lot of meat and dairy without bread, rice or pasta, low carb diets mayot be for you.

ur body can use any of the macronutrients for energy. It likes to use protein forbuilding damaged tissue, and also likes carbohydrates or sugars better than fatsr energy. Not eating any carbohydrates can leave you tired throughout the day.

here are two main reasons why these diets seem like they work. When we eat

ny form of carbohydrate, our body stores some (along with a lot of water) forhen we need them later. As we stop eating the carbs, we use up our stores (ande water goes with them). That is why you will lose a lot of weight initially. Also, removing carbs is going to reducee number of calories you consume each day. You can do that with fat and protein and get the same result.

here are certain carbs that we can do without, mainly the ones found in candy and sodas that give us no vitamins orinerals. We can't do without the carbs that are rich in them. Not all carbs are bad but not all of them are good.


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Diets that Don't Work

veryone is looking for the easy way out for all sorts of things. Losing weight is no exception. You can find plenty of

ets to follow by going to a bookstore or even searing on the net. Just because they're outere doesn't mean they're effective.

ow carb diets do work in getting some weight off but it isn't the low carb part that helps,s the low calorie part that works. You'd have the same result if you were to go on a low fatet and you'll also enjoy some health benefits. When you're on one of these diets youually increase your intake of meats which are high in saturated fat. Too much of this fat

an increase cholesterol and cause heart disease.

you don't like food you can go on a detox diet. These are nothing more than diets in

hich you starve yourself. Typically you buy a few days supply of drinks and take inothing but them. You get little if an calories or nutrients that your body needs to survive.he problem is that you aren't losing any real weight. You're getting rid of stored waterhich will come back as soon as you drink any liquid.

iets that are based off of a single food (cabbage soup, lemonade, grapefruit diet...) willork because you're starving yourself and reducing calories. There's nothing special about

abbage or grapefruit that will help you lose weight. These diets are unhealthy and can evene dangerous if you stick to them for too long.

When we want something so bad we often look for the quick and easy way to do it. Unfortunately this way rarelyorks. Losing weight is sometimes difficult and requires some time to accomplish. You didn't gain the weightvernight and you can't lose it that quickly either.


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Should I avoid meals late in the day?

lot of people believe that eating late in the day will make you gain moreeight than eating earlier. This is partially true. At the end of the day it is thetal amount of calories you eat that dictates whether or not you'll gain weight.he problem is that while we're sleeping the body's metabolism slows and withat its need for calories decreases too. If you eat 500 calories right before goingsleep, its more likely that a large portion of them will be stored as fat. On theher hand, if you eat 500 calories at lunch time, you're much more likely burnose calories by doing work, going to the gym and walking around than youould be at nighttime. We still burn calories during sleep. Your body does mostthe repair and restoration during sleep and it does need energy for this. You

houldn't avoid late meals but instead of eating large ones go for a midnightnack.


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Do diet pills work?

iet pills are not worth their cost in terms money and health risks. Walk down thesle of your local supplement shop and you'll see all kinds of products claiming tourn fat, lower your appetite, block calorie absorption and help you lose weightster. The biggest problem with these diet products is that they aren't regulated.hey don't have to be tested or approved by anyone. They make a lot of claimsnd are usually not backed up by independent studies. Even assuming they doork, it isn't a good idea to take them. Healthy weight loss is 1-2 pounds pereek. If you lose weight at a faster rate, you are risking your diet and even yourealth. Even most product labels state that you shouldn't use the diet aid forever, the question is: what happens when you stop? If the product worked like itomised, you will just gain the weight right back.


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What diet should I choose?

ust go down the diet aisle of your local book store or library and you'll beverwhelmed with different diets all promising to give you the body you'veways wanted. Some are truthful and say it will take a lot of work while some lie

nd claim that you don't have to work hard at all. There are lots of outrageousatements made in these books and sifting through the truths and lies can be ahallenge. The only way a diet can work is by reducing the amount of calories youtake to go under the amount of calories you burn. There is not other way a diet

an work. Special blood types, drinking vinegar or other unusual diets will notork. There are diets such as low carb ones that will help you lose weight buten't necessarily healthy. If you are losing weight while on a diet, it means that

ou are burning more than you eat. It doesn't mean you are losing the weight in aealthy way. Use common sense. If the diet promises too much for the amount of ork it requires, you might get disappointed at the results.


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Top 5 Lunch/Dinner Items for Weight Loss

Chicken, when grilled or baked is high in good quality protein and low in fatnd calories.

Rice is a great side dish that includes plenty of fiber and nutrients. Use brownce for an even healthier addition to your meal.

Pasta, like rice, is high in fiber and nutrients. Try finding pasta that is made out100% whole wheat flour. This will be digested slower and keep you full more

an white pasta will.

Salads are low in calories but high in volume. They'll fill you up without addingo many calories to your daily intake. You can top them with low fat saladessing or olive oil and vinegar.

Sandwiches are easy to prepare and can be very nutritious if you add the rightgredients. Whole wheat bread, vegetables and cold cuts are all healthy additions.se mustard, ketchup or light mayonnaise for more taste.


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Top 5 Snacks for Losing WeightA piece of fruit can go a long way in making you feel full and satisfying your

weet tooth. With such a wide variety, you should find a fruit that you like.eaches, kiwis, apples and grapes are all good examples. They are low in

alories and full of fiber which will slow digestion meaning you'll eat less.

Yogurt (the ones low in sugar) is high in protein and calcium. There are plentyflavors that range from chocolate to orange and can satisfy a craving for

omething unhealthy.

Salads have a lot of volume and are very low in calories. Most vegetables aregh in water and fiber content which will make you feel full for a long time. If

ou use salad dressing, pick one that's oil based which includes healthy fats.

Some vegetables are great snacks by themselves without a salad. Carrots andelery sticks can fill you up really quick and not add too many calories to youraily intake. You can dip them in some low-fat salad dressing for added taste.

Canned tuna is a great snack. Each 6oz. can has about 150 calories (you don'tave to eat it all at once) which can be split up into 2 servings. It is mostlyotein with a little fat. You can top it with lemon juice, mix it with some low-fatlad dressing or eat it straight out of the can.


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Top 5 Breakfast Foods for Losing Weight. Oatmeal is packed with complex carbohydrates. Complex carbs will keep youull, energized and healthy. Pick the traditional style oatmeal since it has lessugar than the flavored kinds. You can top it with cinnamon, honey and your

avorite fruit.

. Cereal has always been a good breakfast option. With so many flavors andrands to choose from, there's something for everyone. Be sure to check theugar content since some have a lot of it. Too much sugar will give you a lot of nergy real quick but will also leave you tired once the sugar rush wears off.

. Fruit is a good addition to any breakfast. Most fruits are low in calories butigh in fiber which will keep you full, meaning you'll eat less.

. Eggs are high in good quality protein and low in calories. You can furtherliminate calories by only eating the egg whites. There are also egg substituteshat are cholesterol free.

. Yogurt is high in calcium, protein and promotes good gastrointestinal healthwith the use of live cultures. Like cereal, some yogurts are loaded with sugar soe mindful of the nutrition facts.


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Figure Out Your BMI

MI is just a relationship between weight and height. For the vast majority of people, BMI will give a good measurewhether the weight is normal or needs to change. Some populations such as bodybuilders will have a higher BMI

ecause of muscle mass. This tool cannot distinguish between muscle and fat so it is up to you to decide whether youave excess fat or are muscular. You can also take advantage of the online BMI Calculator if you're not good withath.

pounds and inches:

Take your weight (pounds).

Take your height (inches) and square it.

Divide the result from #1 by #2.

Multiply the result by 703.

The result from #4 is your BMI.

xample

Weight = 150 pounds

eight = 5 feet 5 inches (65 inches)

150

65 * 65 = 4225

150 / 4225 = 0.0355

0.0355 * 703 = 24.96

24.96 is your BMI

kilograms and meters:

Take your weight in kilograms.

Take your height in meters and sqaure it.

Divide the result from #1 by #2.
http://straighthealth.com/pages/tools/bmilb.htmlhttp://straighthealth.com/pages/tools/bmilb.html


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The result from #3 is your BMI.

xample:

Weight = 65 kilograms

eight = 1.65 meters

65

1.65 * 1.65 = 2.7225

65 / 2.7225 = 23.88

23.88 is your BMI

terpretting Your BMI:

its under 18.5 you're underweight.

its between 18.5 and 24.9, you're at a normal weight.

its between 25 and 29.9, you're considered obese.

its between 30 and 35.9, you're considered obese class I.

its between 36 and 39.9, you're considered obese class II.

its over 40, you're considered obese class III.


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About The Straight Diet Table of Contents

The Straight Diet is a plan that doesn't promise fastresults or effortless changes but will help you achieveyour weight loss and nutrition goals. Diets that work don't deliver results overnight and they do requiredifficult (but manageable) changes. With patience andperseverance you will reach your weight loss goal andstay there.

The Straight Diet is a 9 week plan that emphasizesmaking changes slowly and getting used to them beforemoving on to the next step.This way, you won't bebombarded with newroutines that you've neverhad to live by. Changing iseasier if you have time toadjust and The StraightDiet gives you that extratime.

Follow the directions for the week that you are on. Youmight be tempted to skip ahead if you have alreadygrasped the concept but giving yourself more time will

allow you to fully adjust to the weekly changes. If youfeel like you need more time to adjust to the changestake it but don't stay on one week for too long.

Week 1 - Counting Calories

Week 2 - Measure & Change

Week 3 - Cut the Calories

Week 4 - Good vs. Bad: Fats & Proteins

Week 5 - Good vs. Bad Carbs

Week 6 - Fast Food & Healthy Snacking

Week 7 - Start Cooking

Week 8 - Cheat Day

Week 9 - Weight Maintenance

Conclusion


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Week 1: Counting Calories

or the first week you won't need to make any adjustments to your diet. This week will focus on making you aware of

e calories you're taking in. A lot of people already try to do this mentally but it doesn'tovide an accurate number. Most people underestimate the number of calories they eat andonder why their weight is going up. Writing them down will give you a good idea of whatou're actually taking in and may even surprise you.

While this may seem like a huge step, it is a necessary one and doesn't have to be permanent.the initial stage of a diet, it is important that you know how many calories you are taking

.

or this week you will get into the habit of counting calories as well as grams of fat,

arbohydrates and protein. The main ways of counting calories is in a notebook, using areadsheet program (such as Excel) or even using software specifically designed to count

alories.


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Week 2: Measuring & Change

ou should now be comfortably counting your calories each day. Last week you didn't make any changes to your diet

ut this week you will. The main way to control the amount of calories you take in is to know what a serving actually.

eople usually look at the nutrition label and see the number of calories. They probably eat more than one serving butnly count it as one. This week you will get to know serving sizes.

art off by buying a set of measuring cups, spoons and even a food scale and start measuring out the food you eatccording to the serving size listed on the label. While you still don't have to limitourself, be mindful of how many calories you are actually taking in now that youe measuring your food.

ou will also start changing what kind of calories you take in. Fat, carbohydratesnd protein all contribute calories to your meals but not all calories are equal.hey all have their own unique functions and their own recommendations.

at should be limited to no more than 30% of your total calories andarbohydrates should account for 55% - 65% of your intake. To figure out yourotein intake, multiply your weight in pounds by 0.36 (or multiply your weight inlograms by 0.8). These numbers are more of a guideline than something that

ou have to follow strictly (however, try staying as close to these numbers as you

an).

otal Calories Total Fat Total Carbs Total Protein (140 lbs)

500 50 grams 206-244 grams 50 grams

000 66 275-325 50

500 83 344-406 50


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Week 3: Cut the Calories

ntil now you've been eating freely, but the main part of a diet is to lose weight. You'll now need to start cutting

alories. Healthy weight loss is 1-2 pounds (0.45-0.9 kilograms) per week. Sticking to the 1-2 pound rule will keep youealthy and increase the chances of a) staying on your diet and b) keeping the weight off.

ou need to figure out how many calories you burn each day. The Daily Calorie Needs Calculator will give you antimate. To lose 1 pound (0.45 kilogram) per week you'll need a deficit of 500

alories per day. To lose 2 pounds (0.9 kilograms) per week you'll need a deficit1000 calories per day. Figuring out how many calories you should take in

oesn't end now. You have to monitor your progress and adapt accordingly. If youen't losing weight, cut some calories out. If you are losing weight too quickly,

dd some back in. You should never go under 1200 calories. Doing so will put

our body into a starvation mode and prevent you from losing weight.

he easiest way to cut calories is to switch to low fat versions of food and removeost and even all junk foods. This week, concentrate on eating the amount of calories you should be eating to reach

our weight loss goal. Use your calorie counting method throughout the day to keep yourself on track and avoidalizing too late that you are over your calorie limit.


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Week 4: Good vs. Bad: Fats & Proteins

ast week you started cutting calories and you should now be on the path to losing a healthy 1-2 pounds per week.

his week you'll start to separate calories into good ones and bad ones. While all calories can make you gain weight,ere are some calories that can also cause serious negative as well as positive health effects. Your goal should be toaximize those healthy calories while reducing your intake of unhealthy ones.

at can be separated into two different categories: saturated and unsaturated. Basically, saturated fats are bad andnsaturated fats are good. Saturated fats can be found mostly in animal sources such as milk, cheese and meat (andoconuts). Even if you weren't on a diet, limiting saturated fats a must.ompletely eliminating them isn't necessary. Switch to low fat or fat free versionsthese foods. Unsaturated fats come mostly plant sources and fish. These fats

ave been shown to be healthy for your heart and reduce the risk of ardiovascular disease which is very prevalent in the developed world.

ou should already be limiting your total fat intake to 30% of your total calories.our goal for this week will be to separate fat into unsaturated and saturatedources. You will limit your intake of saturated fats to 10% of your total intake0% will come from unsaturated sources.

otal Calories Total Fat (30%) Saturated (10%) Unsaturated (20%)

500 50 grams 16 grams 32 grams

000 66 22 44

500 83 27 54

ome forms of protein are associated with high amounts of saturated fats. Good sources come from meat that is low inturated fat. Some examples are lean cuts of beef, chicken, turkey and fish. Soy is also a good source of protein and

ealthy for your heart. Low fat and fat free versions of dairy are also great sources of quality protein. Your second goalr this week is to eat protein that is low in fat.


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Week 5: Good vs. Bad Carbs

ast week you learned the importance of good fats and proteins in your diet. This week you'll concentrate on

mproving your intake of carbohydrates. Like fats and proteins, carbohydrates can be broken down into two groups,mply; good and bad.

ood (complex) carbs are those that come from whole grains, fruit and vegetables. These are high in fiber, vitaminsnd minerals. They are digested slowly and because of this will leave you feeling full for a longer period of time. Thisill help you eat less throughout the day while also giving you less ups andowns in terms of energy (sugar rushes).

ad (simple) carbs are those that come from candy, soda and refined (white)our. These are associated with little or no vitamins, minerals and fiber. They are

gested quickly and leaving you hungry and wanting more food. Loading youret up with these calories will leave you with a burst of energy that will quicklyave you tired.

our goal this week will be to maximize your intake of whole grains, fruit and vegetables while drastically cuttingour consumption of candy, soda, refined flour and anything else high in sugar and low in vitamins, minerals and fiber.hange from white to 100% whole wheat breads and get at least 5 servings of fruit/vegetables a day. Most fruit andegetables are very low in calories and very high in nutrients. Because of this, fruit and vegetables can be a free food.ou can eat as much as you want without worrying about the calorie intake from them. Be careful about certain fruitsnd vegetables as some do contain a lot of calories (avocados, olives, coconuts).


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Week 6: Fast Food & Healthy Snacking

y now you should know the basics of how to eat healthy meals. Good carbs, healthy fats and lean protein are the

ajor parts. When you're at home and you know what you put into your food, these objectives are easy to achieve.When you're out you can only guess what's in your food.

ast food can derail your diet very quickly. Don't be surprised if just one meal from a fast food restaurant has 1000alories. Depending on where you go and what your choices are, that number can get even higher.

alories are just part of what's wrong with fast food. If you were eating 1000 calories of unsaturated fats and complexarbohydrates, it would be one thing but fast food is usually made up of saturatedt served on a white hamburger bun. You can't get much worse than that.

our first goal this week will be to limit your intake of fast food or to makemarter fast food choices. Sometimes there is no time and you have to chooseetween being hungry and eating a hamburger. Salads, sandwiches, chicken andsh always beat out fried foods, hamburgers and sodas.

nother area that can slow your weight loss down is unhealthy snacking. Most people have a few big meals and snacksbetween. These snacks can make or break you in the long run.

our second goal this week is to eat healthy snacks. Stay away from potato chips, pretzels and dips and try to eataked chips, fruits and yogurts. These are lower in fat and higher in vitamins and minerals (except for the baked chips

hich are just lower in fat).


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Week 7: Start Cooking

ne of the most important aspects of a diet is knowing what you put into your body. Apart from calories, you have to

now the about the age of the ingredients you use, types of preservatives and chemicals that are also in food and theeanliness of the kitchen. The only way to make certain that all of these are up to your standards is to cook your owneals.

our goal for this week is to start cooking your own food. If you've never cooked on a regular basis then this can bee most challenging step of this plan. Cooking doesn't have to be a chore. You should try to have fun with it and enjoyl the new foods that you'll soon be eating.

you have no idea where to start, check your local bookstore for cookbooks.here are also plenty of sites on the internet that teach you how to cook and

ovide free recipes. You won't make culinary masterpieces overnight, but in timeou and your family will begin to enjoy your creations.

ou don't need to cook every night. You should make enough so that you'll haveftovers. This will give you a chance to take a break from cooking since it can beme consuming.

his week, start by cooking at least twice. Next week try for three times and keep going up one day until you haveome made food everyday of the week. With time it'll seem natural, like brushing your teeth or cleaning your room.eep in mind that cooking doesn't have to mean a huge meal with trimmings. It can be as easy as rice, sandwiches and

lads.


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Week 8: Cheat Day

enerally, being on a diet means restricting calories to lose weight. Usually, these calories come from the really good

nes foods like hot dogs, cake and potato chips. While there is room for these foods in a diet, (even on a daily basis)ating too many of them will cause you to gain weight.

arting this week, you can allow yourself to have one "cheat day" per week. It isoluntary but it will help you get through the tough times of your diet. A cheatay is a day in which you don't have to count your calories, measure your food orook healthy meals.

his day will allow you to have your favorite foods while still continuing on youret. You can have snacks that are normally off limits or you can treat yourself to

night out at a restaurant. If you want, you can even do both.

aving a cheat day isn't a prescription to go overboard. Cheat day or not, loading up on calories will cause weightain. The point of this day is to allow you to have the foods you love without feeling as if you've ruined your entireet.


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Week 9: Weight Maintenance

his week's goal is to get you to stay at your target weight without gaining it back. If you aren't at your target weight

et, keep losing weight until you reach your goal.

our target weight is based on your body mass index (BMI). Once you reach this weight you'll need to start increasingour calorie intake to stop any further weight loss. Losing too much weight isn'tealthy. Try staying somewhere in the middle of your healthy weight range.

ext, use the Daily Calorie Needs Calculator to figure out how many calories youurn each day. You already used this calculator in week 3, but refreshing theumbers now is needed since you've lost enough weight to make the calorieshange and probably changed your activity level.

he number of calories you burn each day will now be the number of calories youat. Sometimes, its hard to get that exact number but try to make it average out every week.

Weight maintenance is an ongoing effort. Check your progress by weighing yourself on a regular basis. If you areaining or losing weight when you aren't trying, adjust your calories accordingly.


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Conclusion of The Straight Diet

he last 9 weeks have given you all the information you need to succeed withour weight loss goals. You've learned everything from counting your calories toe difference between good and bad food choices. From now on, you need to

ontinue on the right path of eating how much you're supposed to eat every singleay. You need to do this even after you've reached your target weight. Know thatere will be times when it gets hard, and times when you feel like quitting. Just

ecause you have a bad day or two doesn't mean that your diet has failed. Get upnd get back on track. Good Luck!