just ahead on being well registered dietitian christina adams from this terrible sleek and healthy stem will be here to talk about weight loss food and eating strategies that can help to you maintain a healthy weight and relationship with food for lifetime that's coming up next so don't go away well cristina thank you so much for coming and being well and we're going to talk about uh... subject many of us deal with losing weight keeping it off thinking about how to make food just a part of our life and not our life kick only bal either personally or we know people who have lost weight and then gave it back what i do you think people fail at keeping it off for the rest of their life uh... after having done this for over twelve years now it seems to me that weeds tend to pick a diet that's not gonna work long-term then i think there were diet also has its own little you know idiosyncrasies too and i think it has to be more of a lifestyle focus and make sure that you're looking at something that's realistic for you but you can follow long-term not just for the here now to get me to the class reunion that's coming up but it's something you can let that so why any in theory ending as we talk about it lifestyle that just seems like such an easy concept that it's really hard y aar we sell food centered on food well i think that's why i think actually life's out things like oh my gosh that's forever and always so it's such a long term five that sometimes i can't think that far ahead uh... if you think about all that plainly payment on a vacation that's actually how we should approach you know how we keep in hollywood are life that we're putting in that much detail on that much effort into making healthy food choices being physically active you stopping smoking all those things that go into the whole thing do you think sometimes people salmon make a lifestyle change ama start exercising and lose weight and quit smoking and that report isn't a problem when you try and change everything all at once it can because it's overwhelming so sometimes that world you know you got flustered at the one thing clubs out than you think i'll be candidacy through the talent but i think it's going to have those goals but they're very global so i think you need a narrow it down to a canister exercising what's that mean how much you know what kind of exercise what time of day you know just what's going to work for you is it taking out the walk during a lunch break great that's why it doesn't have to be no strain for marathon kind of activity sleeping with eating healthy you know maybe you need out every day of the week back that often three days a week dilly-dallied you take your lunch two days a week to work you just trying to to ease into it and make little changes as you go but you always have the kinds of the evaluating so what are some of the things you tell people you near dietitian missus your field uh... what are some things that you say astute nixon lifestyle changes you mentioned a few of them you know and i'm going out to lunch every day maybe going out on a street ensuite get or some other practical things that we can think of how did the best place to start is recordkeeping comets very easy to do and you couldn't just our right now write down everything your team for the day and if and when you exercise and how long it pretty much detail intake and use that as time here your skeleton for say if you want to do is what to pick and choose from as needing to work on so you can really identify recent hacking ave long and what he snacking on so that might be some places to make some changes are costly right into the vending machine after rain out for fast food and that's kinda red light that alcan e that starr tracking in thinking okay near grocery shop smarter paid a pack lunches if you like me any remind myself to get my one just refrigerator and take it would be larry can i meet i'm glad that left it in the printer in turkey um... and just kind of take it you know a step at a time to record keeping always as content tell you all than uh... the good the bad the ugly it's right there on paper or with technology gives smartphone theirself applications that are free um... that contract my gosh those had just exploded in last year msm libations really a lot of good news that we start with paper record keeping and some of the patients are carrying me with all these new ways a way to do it on an excel spreadsheet and all the seven office of the apts came out and it just is really made a big difference on people testing those that really didn't like the pencil paper before out they want and you know they were more analytical are they wanted more of that the taking part of it and whatever works whatever works for u_s_ by a lag they have a specific record but sometimes it ill patients to pick up the time like whatever works nine headlines so the record books or just blank pages if you have my clients are right on so me i'm just making it what's going to be easy for you know so let's talk about get down to you know how much weight to someone need to lose you don't do you always go by you need to lose axion ana powers there is a better to look at as a percentage of body fat a reducing your body mass of zinc requesting 'cause a lot of times week we have in our mind you know why is gonna be needed for me or you c_n_n_ chart this is what i should wait a minute thing but i always goes to the patient you know what is the way you feel comfortable i think that before and that would be a good target because that's the pinpoint know what his individual for everyone that would work uh... and then also looking at what's realistic as far as activity level you know what your age it was when you were that wait a while you are now are hardly lifestyle do you have been kidding and understanding now there's lots of factors that go into it um... there's a easy math rule of thumb for women we take ur wait times ten fermented three times eleven and that will give you a rough idea of how many calories are actually consuming to keep yourself at the waiter act okay so that means that using math if you're wanting a return of pounds two thousand house so if you want to be under fifteen pounds you wanna lives fifty everyone to be out of fifteen hundred calories a day sir cutting out five hundred calories so that is daily sounds like a live does it it could be you know they go on a campout needed to be to food items you cut out but most of us would like to see a balaji i want to cut i have to cut things out so maybe adonal exercise cut out a little bit because it is there there is now if you have to expand or in whether through exercise her not eating just that thirty five hundred calories right is what gets real head-to-head though i mean utah politics pat socket that that's just one panel and enacted in mind sometimes effect all i can well is that right here and the head of the polyethylene elizabeth had me may not notice that you may sit on a scale i think big deal at the time anson carried it is a bit and expects gathered momentum it's kind of thing and i've been related to grabbed my pick my child of the stairs all a disk ideas for your physical thirty two pounds that's about how much weight again as pregnant and wanting him around like worthwhile ms tilly put in perspective doesn't it you know it if you gain weight your care and it may not hit is palmas much as when you're picking something out by ten patients to picked up your bags of salt in the winter some bike that may really sick of my gosh i wass that much away and it gives us something about it doesn't quite click cancel that flight outside of you are a net worth hearing at the gym in your lifting weights and european posse ten-pound weights you could feel that pressure on your feet meaning wow i carry that much x-men around that really kind of uh... comes too late i think the ellington packed it like that i know i watch the biggest loser went i mean they have been put waited this time for the amount a weight that they have lost about point and have them what the tracker sent me and what colin that was a great idea cuz then it just takes home a lot more living as you leave the gradually i you start feeling better yes the way coming up that many predict number two at indiana a week too as far as a object i think it really let's talk about weight loss but we quit is a realistic goal 'cause when we do see it shows on t_v_ where people are losing eight ten twelve pounds in all week that separate very realistic out for the rest of us who you know if you have jobs and kids and all that sense of what's it what's a good target for if you really want to start a weight loss program much weight should you be losing per week ideally one eighty pounds and sprayed standard on recommendation when menorahs bill is a quicker than women so we can compare to those guys started uh... and also we have to make it compared to someone else because we're all gonna lose awaited differ rate based on how much were starting with but her starting weight is also how much activity were able to do um... maybe you know i didn't mention what lifestyle factors are interfering in her night newt employees back a little bits of trying to work around those things up i think it's just a good nice steady pace in the white house one week ago with a new mexican minus two or three you know so i i think overall you wanna see the balance i think that sometimes when you mentioned earlier you know why gets in the way why can't we keep this way up we don't see that studying wait list every week so that we think on limiting ron who have been a friend of mine face but their message about you know i started as exercise by says every day and i have a lot saving time bangin so i just come in and make sure to include fluids sleeping sometimes overlooked just simple things like that you know when you start exercising that's a lot of processes your body's going very metabolically so fluid is number one that's going to feed the fm be the fuel yeah need uh... to to get the muscle ellen when u std at first week or two of in ebay or weight loss programs you to lose a lot of weight yeah i a honeymoon phase solid so it is not it's not eight pounds of death yes maybe a little bit of this in a lot of fluid correct that's right stomachs at that time i think i think that's helps inspire effect on star right off of that well let's talk about where their kidnaped com calories sult sugar interdite that we've been you've brought some examples then i1 mean it displays the fat offered snake um... talk about sugar1 stairs1 then there's a lot lately um... it's definitely a challenging because that1 the idea is we don't let you know a lot of added sugar sulit is added sugar1 and yes you know sometimes route physically adding sender to foods but1 it's all the little sweet treats them and things that are and that's the right1 now howling around the corner there's a lot of suite g stuff there are several1 becoming victims there1 became the aisle1 uh... so you look at the man a singer they stupidly comes from empty calories1 as what we call the sugars though it your your regular soda pops that you're1 drinking the desert head food's our pastries doughnuts things like that you1 get a lot of extra sugar calories1 in itself one example we have a is a canister hip-hop1 is actually about thirty nine forty two grams of cigar someone there which is1 equal to ten packets uh... shutter1 the keeping combat would you put ten packets of center on something a no he1 probably product that unites to you but we're drinking susan and i don't think1 sometimes it registers rounds acting how much of their isn't is1 so suddenly that he would get the severe culprit1 finally got salsa hot spots is another one bad1 it's it's if you start looking at1 milligrams of sodium salon assault how much actually salt should we be taking1 the question about twenty-four milligrams are set a date two thousand1 five hundred milligrams which is a good about a teaspoon of salt1 so do you think about once again and that's an everything i'm not talking1 about just what you might be solved interfere with the salt shaker that said1 you know any food you're eating art sorry1 president and a lot of your canned foods processes comedians who probably have1 more salt than nine sometimes actually have salted foods have massive sugar and1 peanut i love those it's all that and stuff is going in there1 so usually on some things that i have a lot of consultant in the and marinara1 sauce1 on your spaghetti sizes can have hidden sultan apostle us cereals can have had1 to let them know masood places that were not really familiar with that being1 there on that also you know something obvious potato chips1 uh... canned soup campbell's has gotten a bad rack sorry to have to take this1 gambles that they don't seem to be in the news and they come out one help the1 request of the place and versions1 um... the regular can of soup that's not low sodium reversion1 has over a teaspoon of salt in quincy closer to spend a half1 and that's a complaint about nine stop1 so if you once again if you think about it1 how much is in the ceo salt safe if you think you know if you guesses here in1 their in there so many different salt cigars out there who knows how much are1 getting yeah1 felt so ski salt is also at the same you we get the same theme see-saw grinders1 in you know the softest pain periods flavored1 is that any better unit1 request and i think it's a lie corn services in protest1 and i get a senior centers all tussle1 billy difference busy may not use as much because they're more flavored1 sometimes even in the granulation assaults a nightmarish you lose that use1 a different amount which might help you cut back1 uh... when at real time i always try to help with patients who were accustomed1 using salt a lot1 was to put it east this all i can of ball1 menus that greater data pension to your food seven controlled incident just1 sticking around and mindlessly not knowing how much are citing your1 favourite and you've got one other call one another said their faltu adn better1 than no1 at that1 they can't taste so good examining waiting and they're healthy fats and1 that that this is like i said there's natural sugar and salt unfair so i think1 that that you have to be careful with down all the time healthy fats which of1 the saturated fat sleeping here fried foods1 on the solid baki see around me as visible on meters something that is kind1 of places are where you're having factor and come from south1 everybody's probably had either been all fried onions in a fair festival sometime1 this summer p dot t_1 this is how much that is again1 uh...1 one of those1 the society fried onion test a lot1 that about ten fifteen grams of fat1 like a looking at1 so can you give us some recommendations when you look at food labels because we1 all need to be better1 label readers what are some of things that we should look for that1 might be red flags when you're looking at1 grams of fat grams of1 sold him1 with saying do you have some ranges that we should look for gilliam ranges but i1 always tell patients1 developed via thatd sometimes that nutrition label camila overwhelming for1 sampling to decide whether we read on their i was1 tell this is too late when i look at the request1 because we know it's listed from most two least1 yeah so what can see what those first three to five ingredients are1 that tells a lot right there at how much is in that date if you're not in town in1 the numbers are not in the percentage is he got live like the nutrition number1 label par1 the ingredient list will tell you a lot right there are so you can look and see1 now is corn syrup the first ingredient1 on the salt in the first five ingredients you know what kind of fat as1 uses hydrogenated partially ahead if you know there's a lot they can be said in1 that ingredient list okay1 so but be a a smart label return also look at the serving size yeah1 on that can of soda1 that's some1 you know how big is the surfing1 has this weird actually you know i don't like the one serving as one can1 but yeah you're right when you get the twenty amp bottles is best to be to1 enhance or we can say is persistent of has lagged potato chips that you get at1 their convenience store it may have some olfactory1 sometimes there are three survey hanky easily ethan allen the number surveys is1 definitely not part of the label dictated stick1 all didn't1 a lot of our restaurants fast food restaurants are1 and some sit-down restaurants are starting to post calories on their menu1 what but what do you think about is a dietitian sat helpful thank you thank1 you make it can be very helpful and nl they've done a lot of research behind1 the scenes looking the sea of what that is on the label actually is a lot1 they got served kind of thing1 uh... men usually there's some discrepancy can you have to look at you1 know who is working that day he was serving your food is making and so1 yes they set the standards of that doesn't mean you that this is a healthy1 choice but you do you have to be mindful of1 different staff1 may not be paying attention to exactly what the serving size is that's going1 now1 so i uh... you know for the most part there1 pretty accurate on the money that that's going to me what you're getting1 okay so feared that it you need to pat look at those calories so if you're a1 woman in your calorie intake is fifteen hundred calories in your keating1 something that's a thousand1 units only light1 you may have a carrot strictly the octopus at and plan1 well it's it's it's really all about balance1 and assertive picking and choosing which he throughout the day which brings me to1 my next question we often see this1 is it better to pete three meals a day two meals a day or six small ones what1 what do you recommend the earlier the better definitely accountant there's the1 not much time the research out there that shows a lot uh...1 those that amar able to lose weight he played out1 eat earlier in the day and they start the day with breakfast whenever that1 might be for it you know i have raised in jobs and times are different1 but yeah starting in early in the day and1 and and i1 and eating as late at night respect in defining as the time the opposite when i1 run into patients and their food recall with them1 arkin frequency1 earrings skip breakfast itic wiggle and she now and then they're and brush there1 and get something clicked in an easy at home elvis and the young man on1 so you know it's kind of opposite one of the either earlier that day and having1 small more frequent meals throughout the day1 hai in dino overloading uniform calories at the end of the day and there's this1 at that at all saying in lincoln's breakfast lunch heat1 breakfast like a king1 lunch like uh...1 something in and1 supper like a papa reality eat baked1 religious which he said he didn't earlier in the day and then scaled-back1 yeah which can also help if yes indigestion problems1 not eating that big1 meal at eight o'clock at night now bad1 but with a lot of women who watch the show and and when i say we were doing1 something and wait lest they a lot of the same asker about you know as we get1 bolder1 my hormones are all crazy and i can't lose any weight in fact i gain weight1 topic but as we get older specifically for women1 do we need to be eating lasts and by how much1 that's and requesting that that a lot and non it is definitely something that1 that happens to be more1 affecting two women because of the the changes with hormone levels we can't1 completely blame it on that1 but there are changes happening actually as we get older were read a little bit1 if that were losing muscle mass as we get older so we definitely one of the1 fighting that along the way as much as we can sort out i cannot go in and1 powerlifting anything we're just doing some light weight lifting gardening1 golfing1 anything that kind of uses those muscles is really going to help to keep them1 town1 and keep them the muscle preservation there so that will make a big difference1 in that will help keep metabolic rates upcoming too so that once again just one1 term hockey paper the calorie burn going but as we get older1 just processes are changing and things are slowing down because1 natural process of life the metabolism does slow so we don't need as many1 calories as we once did1 as i mentioned earlier now as we're trying to lose weight1 realistically you know what we once weighed a mere twenty-two may not be the1 same ever email the way over forty two fifty two1 because i have1 mallet were older but just what's happening in our life at that time the1 same thing applies to know when you're in forty two fifty two and you know she1 can't lose weight is beasley you know that there's something select out and so1 one seven one of those would be diet answer within records are you still1 healing hegemony rejoining telepathic may not be the planning access to the1 same types opinion i mean you're talking to you1 uh... c_i_a_ acted malia look at at how your meeting that the types of food1 you're cheating1 we've just got a few minutes left i want to have you explain to some quick easy1 things about portion size and he said that that seems to be a problem for a1 lot of people sometimes myself included1 um... the city's e-waste remember with portion sizes need ten starch so give1 her some some other objects that they've been compared to apportion say this for1 a piece in the event a deck of cards are computer mouse2 uh... also baked potatoes been reference like a computer mouse cisa golf ball2 permitted manatees that is a serbian2 on a little add mangal battery would be a good example for that to baseball's a2 good size for a cup of food or have a baseball for half a cup so for your but2 stability right surpassed in this kind of thing so i'll take statement2 pretty familiar to all of us i'd check book size would be the size for a piece2 of fish see a little bit more because of floor calories daily to do that2 one of them they might not know others are2 okay easy reference for portion sizes is our fist is roughly about a cop2 okay on the palm of your hand2 for meets red meats uh... chicken and pork not the whole hale all and this2 performance you saw the antonio mora has surfaced on business for those meets2 attending your thought on the whole thunder the table span and then just2 this to be refunded teaspoon book2 so it won't let me now we've all got a little bit2 before since i haven't yet there and he's in new york it is liked your hand2 plus somebody else's he probably take half that now i'm not going to have a2 large eggs with israeli minister and an animal2 um... the last uh... we just got few seconds left in the subtle asl speeded2 of of thoughtful advice as we2 mu four in ten maybe2 thinking about food in a different way2 pink everything we've talked about it can be a quick we talked about earlier2 to scan the overwhelming so i think it just let me know make it2 what's going to work for you realistically you know what2 what can you do any argued that stories from indiana2 mediator stories we're friends you know what they're doing2 bynoe was going to work for you know and and try to go from there and just make2 him small little changes along the way but make sure your valuing that that's2 working on2 okay sounds good thank you so much for coming on2 freeing some facts and my mother fashion designer and graded by stick you some2 idea