Dozens of books are devoted to very strict diets for weight loss, and a few deal with weight gain. Many of these diets have no scientific basis, and some can be extremely dangerous. Too often we think of a diet as a means to an end. "When I lose ten pounds, I can go off my diet." This usually entails a radical departure from ordinary nutrition rules and a great variation in caloric intake. Such "diets" are generally unsuccessful and can result in a loss of lean body mass (muscle) instead of fat and in a lowered metabolic rate.
A single pound of body weight represents 3,600 calories. Your body is designed to gain or lose weight slowly. You can meet a weight goal by increasing or decreasing your calories by 400 to 800 calories a day, depending on your size. To find out if you need to gain or lose weight, check your ideal body weight range (see page 6). If there is a discrepancy, you can have a body fat evaluation. Either skinfold measurements or underwater weighing can determine your body fat within 2 to 8 percent accuracy. The average college-age male has 14 to 20 percent body fat, while the average college-age female has 20 to 26 percent body fat. An extremely active person, such as a marathon runner, may reduce these averages by half.
Women have less muscle and bone and more body fat than men do. Muscle tissue weighs more than fat. This explains the phenomenon of losing inches but not pounds through exercise. In the determination of desirable weight, all of these factors are considered together. Be sure that any weight goal you have in mind is objective and realistic. Many eating disorders, such as anorexia, bulimia, and obesity, are the result of unrealistic expectations.
Instead of going on and off a diet, try to maintain a steady caloric intake. If you need to lose weight, reduce your calories slightly-preferably the fats-and look for a gradual reduction in your body weight. Effective weight loss occurs slowly, 1/2 to 1 pound a week, and is best achieved by a combination of exercise and calorie reduction. If you lose 1 or 2 pounds a month, this means a weight reduction of 12 to 24 pounds in a year.
You will be much more likely to maintain a gradual weight loss than if you lose weight abruptly. If you need to gain weight, simply increase your calories, preferably in the form of complex carbohydrates. In either endeavor, increasing the amount of exercise will make it that much easier for you to reach your goals. For more information, see Exercise.
Researchers have found that taste appeal is a major factor in whether a diet is followed. If you are on a diet, eat what you like, within the guidelines of good nutrition. Select foods that are wholesome. Food that is lightly processed or unprocessed contains more of the original nutrients, fewer preservatives and additives, and less hidden fat or salt.
This means choosing whole grains such as unprocessed brown rice instead of instant white rice; a baked potato with a little cottage cheese rather than sour cream and butter-instead of french fries; and fresh peaches instead of canned peaches in syrup. If you are unsuccessful in reaching your weight goal, seek help from a registered dietitian (R.D.) or from your student health service.