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Home > Newsletters > March 2005 >

To Lose or Manage Your Weight Is All About Calories In, Calories Out

In observance of National Nutrition Month this March, here is a no-nonsense article on losing unwanted weight.

Diet trends often focus on one food or one nutrient, promising it will be the magic bullet for losing weight and keeping it off forever. But when registered dietitians analyze a weight-loss plan, invariably it turns out that the key is reducing your intake of calories.

“There is no panacea for weight control,” says registered dietitian and American Dietetic Association spokesperson Cathy Nonas. “It’s all about the calories you put into your body versus the calories you burn. Eat a balanced diet with mostly fruits, vegetables and whole grains as your base. Accompany this with daily physical activity to help your body burn those calories so you can maintain a healthier weight.”

Nonas adds: “Budget yourself, just like you would your finances. If you overspent in the calorie department one day, try to make up for it in the exercise department the next. Over time, if you save up calories, you are able to have that once-in-a-while splurge and not feel like you’ve blown your calorie budget.”

The American Dietetic Association’s Complete Food and Nutrition Guide provides great calorie-burning activities to do per hour by body weight:


Calories for 120 pounds Calories for 170 pounds


330 460

Bicycling (10 mph)

220 310


165 230


330 460

Horseback riding

220 310


385 540

Mowing lawn

300 425

Running (10 mph)

880 1,230


330 460

Walking briskly

220 310

Weight training

165 230

With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation’s largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition and well-being.

National Nutrition Month®, created in 1973 and celebrated each March, helps promote healthful eating and provides consumers with practical nutrition guidance.


This Month's Articles

March, 2005
Volume 3, Number 3

Seasonal Affective Disorder from a TCM Perspective

List of Cancer-Causing Agents Grows

To Lose or Manage Your Weight is All About Calories In, Calories Out

Recent Research

Ask The Doctor


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