Why Metabolic Burnout Makes It Hard to Lose Weight?

If you struggle to lose weight, you may suffer from metabolic burnout. What is metabolic burnout, and why does it make weight loss difficult? LoveToKnow recently spoke with Valerie Berkowitz, registered dietitian and author of The Stubborn Fat Fix, to learn more about metabolism burnout and how it may be affecting your weight.

LoveToKnow (LTK): What is metabolic burnout and how is it caused?

Valorie Berkowitz (VB): Metabolic burnout is a term described in my book, The Stubborn Fat Fix, and it is exactly what the name implies. Metabolic burnout is the result of many years of abuse (stress, lack of sleep, prescription and over-the-counter medications, poor diet and exercise patterns) that cause your organ(s), i.e. your adrenal glands, pancreas or thyroid, to work less efficiently. Your internal balance is thrown off and the body struggles to bring itself back into equilibrium.

LTK: How can someone know if they have metabolic burnout?

VB: There are many different symptoms but a few are: fatigue or inability to fall asleep, hunger and difficulty losing weight. In chapter five of The Stubborn Fat Fix there are easy to answer questions that help identify and categorize the factors that cause metabolic burnout and lead to "Stubborn Fat" such as yeast overgrowth, thyroid, adrenal and hormone issues and insulin imbalance.

LTK: How can metabolic burnout lead to cravings?

VB: This is a good question. There are many different ways but here are a few scenarios:

If your tired, you may crave food to give you energy If your blood sugar is not balanced and it dives too low, you get hungry Poor food habits can lead to too many calories but not provide enough nourishment to help the body function properly, so cravings are signals from your body to communicate that it is hungry

LTK: Why is it so difficult to lose weight, if someone suffers from metabolic burnout?

VB: The body is shifting its energy to help maintain balance of the organ systems that are affected by metabolic burnout because health, not weight loss, is its priority.

LTK: How important are supplements and why?

VB: Supplements are very important because they provide reinforcement of the nutrients that have been missing or are not being utilized appropriately. They help restore balance to the organ systems that have been dealing with metabolic burnout for so long.

LTK: What specific supplements do you recommend for balancing metabolism and weight loss?

VB: Use brands that have a GMP (good manufacturing practice) seal or ask your healthcare expert on the brands they recommend and are reliable such as Nordic Naturals, Solgar, Puritan's Pride or Rainbow Lite.

Supplements cannot trigger weight loss without a proper weight loss diet. With that said, I suggest a multivitamin, Omega-3, calcium with vitamin D, magnesium and boron, L-carnitine, COQ10 and alpha lipoic acid. A probiotic can be useful if you have yeast overgrowth.

LTK: What are some tips you can share to help balance the metabolism and start losing weight?

VB: Change bad habits, it is not easy but it is necessary. A quick fix will not work. Get more rest and practice stress management techniques. Follow the nutrition plan in The Stubborn Fat Fix - avoid commercially prepared foods and eat a variety of unadulterated whole foods and supplements that provide nutrients that build good health.

LTK: Anything else you can share about metabolism burnout and losing weight?

VB: If it's difficult to lose weight it may not be your fault. You may be following your nutrition plan and not getting results because your body is not on board with your plans. Take care of your body and it will take care of you.

Cutting fat and calories does not always work; nourishing your body with nutrient dense foods like fiber rich healthy carbohydrates from non-starchy vegetables, protein and healthy fats will bring your body back into balance and get you the weight loss you deserve. Lowering fat is not always good for weight loss because fat fills you up and helps to curb hunger. It also helps support the immune function, hormone balance, nerve and heart function and inflammation.

LoveToKnow would like to thank Valerie Berkowitz for sharing her insight on metabolism burnout. To learn more, check out The Stubborn Fat Fix. If you are in the New York area, you can also visit the Center for Balanced Health where Valerie serves as a registered licensed dietitian, certified diabetes educator and certified lifestyle counselor.

Exercise Program Using the Treadmill

Cardio machines like the treadmill can be powerful exercise aids for anyone. Whether you are just starting a fitness regimen or are a gym veteran, treadmills offer a comfortable base for a cardio routine. They also provide plenty of adjustable features and tracking tools to ramp up or scale back your workout according to your needs. To build an exercise program around the treadmill, remember to keep it varied and keep it interesting for yourself to make sure you stick with your new routine.

Treadmill interval training is one way to add variety to your exercise program so you aren't slogging along at the same pace every time. For a challenging workout that's full of surprises, program your treadmill to make random adjustments to speed and incline. Some treadmills offer a preset button for these random adjustments, but if your treadmill doesn't have one, you should be able to enter the changes manually. Random intervals add bursts of unexpected intensity to an exercise routine.

Five-minute warm up, 3 to 3.5 miles per hour (mph), walk or jog Two minutes, 5 mph, 4% incline One minute, 6 mph, 7% incline One minute, 2 mph, 0% incline Two minutes, 8 mph, 2% incline Five minutes, 5 mph, 6% incline Three minutes, 6 mph, 0% incline One minute, 3 mph, 7% incline Five-minute cooldown, 3 to 3.5 mph, walk or jog

To train for speed, adjust the speed of the treadmill belt in a series of regular intervals. Some treadmills offer a preset program for speed, but you can also adjust the controls manually. According to running expert Rick Morris, this program is particularly effective on a treadmill because you won't be able to slow down towards the end of the program as you become fatigued. When you're running on a treadmill, you're only able to slow down if the belt does.

Five-minute warm up, 3 to 3.5 mph, walk or jog Three-minute speed burst, 7 to 8 mph Three-minute recovery, 3 to 3.5 mph Repeat four to six times Five-minute cooldown, 3 to 3.5 mph, walk or jog

The treadmill allows you to challenge your leg muscles by adjusting the incline to mimic running up and down hills, and you can keep the incline to a level you're comfortable with. Allow for a few minutes' recovery after each "hill" until you're ready for the next one.

Five-minute warm up, 3 to 3.5 mph, walk or jog One minute, 5 to 6 mph, 4% incline Two-minute recovery, 5 to 6 mph, 0% incline Repeat 6 to 8 times Five-minute cooldown, 3 to 3.5 mph, walk or jog

In terms of exercise programs, treadmills pack a punch. They provide a safe, controlled environment for your workout, so you can stay warm in the winter or cool in the summer. You won't have to worry about ice, snow, rain, or other hazards to an outdoor workout. Best of all, a treadmill workout doesn't allow for excuses. Working out on a treadmill offers you the flexibility to work out whenever you want to, and the right exercise program can help you to stay motivated.

Thigh Exercise Equipment

Masters in Exercise and Sports Science

There's not a person out there who doesn't want toned, cellulite-free thighs that look great in everything from bathing suits to skinny jeans. Marketers know this, and every year new exercise equipment arrives on the market promising sleek, beautiful thighs in just minutes of exercise every day. The truth is that sleek, toned thighs are the responsibility of the exerciser, not just the equipment. However, here are a few pieces of thigh exercise equipment that make the grade for quality and results.

When you hit the gym with the intention of toning up your thighs, you need to know how to navigate the commercial gym equipment. Here are a few of the best options:

You may not like squats, but they are one of the best thigh-toning exercises out there. Most gyms have free standing squat racks for this purpose, but some gyms also have squat machines (like the FreeMotion Squat) that are designed to take you through the squat motion without the hassle of handling weight plates.

Like the squat rack, the leg press machine is often available as either a free weight station or a selectorized weight machine. The leg press targets the thighs in a similar manner to the squat, but it's often a safer exercise for indiivduals with back problems because the back remains stabilized throughout the exercise.

The leg curl targets your hamstrings, or the back of your thighs, while the leg extension targets your quadriceps, or the front of your thighs. Most gyms will have these machines set up as part of their circuit training area.

The hip abduction and hip adduction machines target your outer and inner thighs, respectively. These machines may be separate, or in some cases, it's a single machine with a swiveling knee pad that allows you to change the target muscle group. Most gyms have these machines as a component of their circuit training area.

The exact same pieces of equipment you use at the gym are available as residential equipment if you have the space and money to allot for this purpose. If you don't, there's no need to worry. There are lots of options that cost less and offer the same results, as long as you take full advantage of them.

There are a number of home gym stations designed to target every muscle group in the body, including the thighs. Look for high-quality residential equipment from major manufacturers like LifeFitness, Precor and FreeMotion. These weight stations should offer you the ability to perform squats, lunges, deadlifts, and in some cases, leg extensions and leg curls. Some of the best options have dual adjustable pulleys that allow you to manipulate the angle of resistance for a wide variety of exercise options. These may not look like a traditional weight machine, and they may take some getting used to, but you (and your thighs!) will be glad you took the time to learn. You can expect to pay between $1,000 and $4,000 for a quality home gym station.

Fitness balls are a standard, inexpensive piece of home exercise equipment that you can use to target your thighs. Place a ball between your body and a wall to perform squats, balance one leg on the ball as you do backward lunges or roll the ball toward your supine body as you do leg curls. There's no muscle group you can't target with a simple fitness ball. Expect to pay between $20 and $50 on high-quality balls.

Suspension trainers like the Jungle Gym XT are relatively new to the fitness market, but they've definitely proven their worth. Like stability balls, suspension trainers add instablity to your exercise routine, challenging multiple muscle groups throughout every motion. The Jungle Gym XT is a high-quality piece of equipment that allows you to target your thighs while performing squats, lunges, hip adductions and abductions, leg curls and bridges. The best part? When you're done with your routine, simply pack away the trainer - it doesn't need a dedicated space. You can expect to pay between $100 and $200 for most quality trainers.

Strength training equipment doesn't have a corner on the market when it comes to toning the thighs. You can also strengthen and shape your thighs by performing cardiovascular exercises that target the legs. Treadmills and ellipticals do a good job of this, but a few other pieces of cardio equipment are even better.

No matter what type of bike you choose to ride, there's no denying the fact that cycling targets the thighs and butt. The nice thing about cycling is that you can choose to workout at a gym, at home or outside. You can even purchase bikes designed to be riden while working from home. The FitDesk is a relative newcomer to the market, but because of its home and office applications, its popularity is growing immensely.

Step mills are most commonly found at gyms because of their size and expense, but these stair steppers offer a great way to target the thigs. Unlike traditional stair steppers, step mills actually require you to climb rotating steps, forcing the full stair-climbing motion. A few minutes on a step mill and your thighs will start screaming. If you don't have access to a step mill, consider investing between $50 and $150 on an aerobic step. You can set it up and use it to step up and down in a similar fashion to walking up stairs.

Exercising your thighs isn't limited to land-based forms of exercise. If you have access to a swimming pool, you may want to consider using tools like Aqualogix. The Aqualogix leg fins provide multi-directional drag resistance to increase the difficulty of kicking, extending and curling water exercises that target the thighs.

Before spending an arm and a leg on exercise equipment, make sure you identify your budget and your available space. You may also want to think about whether you'd be more likely to exercise at home or at a gym. Once you've hammered that out, start your equipment search online, always checking third party reviews for the equipment and brand before spending your money. If you're going to invest in your health, you want to make sure you're investing wisely.

All Natural Detox Diets

From disease prevention to rapid weight loss, all natural detox diets have been touted for their numerous benefits. While many claim detox diets use the natural detoxifying power of everyday foods and beverages to achieve improved health, it's helpful to take a closer look at the detox diets out there in order to separate fact from fiction.

While detox diets have been praised by many, critics have raised concerns about the safety of certain regimens. Make sure you find out all the facts first before deciding on whether or not a detox diet is right for you.

The 7 Day Detox Diet is based on the concept that the body accumulates up to twelve pounds of undigested "junk" in the digestive tract. After taking a supplement containing 34 natural detox ingredients for one week, the diet's creator claims individuals can lose anywhere from five to seven pounds of waste.

The Master Cleanse, also known as the Lemonade Diet, was popularized by Beyonce Knowles, who used it to shed pounds for her role in the film Dreamgirls. With a recipe that calls for water, lemon juice, cayenne pepper, and maple syrup, this program aims to help dieters flush their systems. Those following the cleanse are to drink this lemonade while abstaining from all other food and drink for 10 days.

Using a foundation of high-fiber foods and water, the Colon Cleansing Diet claims to eliminate excess waste to help improve colon function and rejuvenate the entire body.

Aiming to help with irritability, bloating, fatigue, and carb overload, nutritionist Jay Rob developed the three-day Fruit Flush. The meal plan consists of protein shakes and fresh fruit, and is designed to improve liver function, rid the body of toxins, and boost energy.

Based on a method by author and nutritionist Natalia Rose, the Raw Food Diet consists of consuming uncooked produce for ten days. Acceptable foods include nuts, fruits, grains, seeds, vegetables, water, juices, and coconut milk.

Promising to help dieters shed 21 pounds in 21 days, Martha’s Vineyard Diet was conceived by Roni DeLuz, a naturopathic doctor. The plan consists of a liquefied diet of fruits and vegetables, in addition to antioxidant supplements.

The brainchild of Laura Cabot, an Australian physician, the Liver Cleansing Diet aims to cleanse the liver with the consumption of fruits, vegetables, poultry, and fish. Lean proteins and healthy fats such as olive oil, salmon, and avocados are also allowed.

Supporters of detox diets, like naturopathic doctor and author of Detoxification, Linda Page, assert that benefits of detoxifying include renewing and recharging the body, while jump-starting a healthier lifestyle.

Physician, medical educator, and author Cheryle Hart claims all natural detox diets can help the body restore optimal alkaline balance, leading to improved overall health. Specifically, dieters can achieve the following benefits:

Mental clarityBetter metabolismWeight lossImproved moodHigher energy levelsRegular sleep

Detoxification, or metabolic therapy, as the American Cancer Society categorizes it, is based on the concept that the human body is exposed to toxins on a daily basis, including environmental offenders such as smog, dietary additives including preservatives, and indulgence in alcohol and caffeine.

In her article,Detox Diets: Empty Promises or Effective?, registered dietician Leslie Beck and Director of Nutrition at the Medcan Clinic in Toronto, Canada, asserts no scientific evidence exists to support the claim detox diets accelerate the elimination of waste from the body. She also claims medical experts believe that the human body has its own efficient cleansing system-–the skin, lungs, kidneys, liver, and GI tract–-to remove toxins.

According to Mayo Clinic nutritionist Katherine Zeratsky, side effects of detox diets can include dizziness, nausea, fatigue, and dehydration. Zeratsky also supports the school of thought that the liver and kidneys work effectively to rid the body of waste and toxins without the help of cleansing diets.

Wondering if a detox diet is right for you? First and foremost, consult your doctor. Do your research, and know that it’s always a good idea to maintain a healthy lifestyle for long-term benefits. No miracle cure can take the place of healthy habits

Celebrity Dieting Tips

The idea that "celebrities are just normal people" doesn't seem to hold up in view of the svelte figures that appear on the red carpet. If you have ever wondered how these public icons remain slim and well-preserved over the course of a lifetime, you may be in for a few radical surprises. Celebrities are public figures, and it is their job to look appealing and fit at all times. While the end result may look the same, diet tips and secrets of the rich and famous may range from healthy lifestyle choices to some extremely unhealthy decisions.

When it comes to maintaining a trim figure, diet is at least half the focus. The trouble with mirroring celebrity weight loss methods, however, is that not all celebrities employ the same regimens. Celebrities lose weight and maintain muscle tone through a variety of means, some of which are actually dangerous. Whereas some A-list celebs employ a personal chef, a restricted diet, and a personal trainer to keep up their glamorous appearance, others may look to prescription medication, dangerous drugs, and even end up with eating disorders.

It can be daunting for the average housewife and mother to see a celebrity give birth and then, two months later, appear primed and ready for a bikini shoot. ABCNews.com brings the issue to light, stating celebs often have a lot of help, even that of the surgical variety. There are so many tricks and tools available to celebrity budgets that simply aren't feasible for the typical American. In fact, the diet tips and secrets of many celebrities simply aren't much of a secret.

A svelt Gwyneth Paltrow on the red carpet.

Gwyneth Paltrow: Gwyneth Paltrow appeared onOprah in 2008 claiming that she "just cannot diet." Instead, her post-pregnancy figure is attributed to a rigorous training program. For some celebrities, a restricted diet plan can be traded for intense physical workouts under the supervision of an experienced trainer. According to People, after many years as a devout macrobiotic, Paltrow now espouses a more fun and balanced nutritional program that features much fewer restrictions.

Miranda Kerr: In interviews, Victoria's Secret Angel Miranda Kerr attributed her sleek physique to a love of organic foods, particularly green vegetables. However, in 2011, Kerr claimed her postpartum weight loss was supported by a special blood-type diet that minimized meat consumption and also by a consistent regimen of coconut oil.

Drew Barrymore:Good Housekeeping keeps tabs on the dietary habits of many current stars. Drew Barrymore recommends enjoying favorite foods, and simply eating less of them, whereas Jessica Alba extols a more structured regimen of produce, lean sources of protein, and the avoidance of sugar and carbohydrates.

It is important to note that the healthy balanced diet of a celebrity is frequently a far departure from the standard American's eating program. Celebrities have the funds to purchase organic foods and upscale brands that allow for no additives and preservatives. They often consume diets that are high in fresh produce and low in processed foods and unnecessary carbohydrates. The secrets of many stars are actually very popular and well-recognized dietary principles: eat healthy enzyme rich foods as close to their natural form as possible.

CelebrityDiets.org is a fun website to visit when you desire a more detailed look into your favorite celebrity's eating habits. Though the dietary practices vary from star to star, one principle remains fairly concrete: the slender fit stars are not exactly eating "whatever they want." Most celebrities have to work to achieve their supernatural frames, and the celebrities that don't will often become to victims of tabloid articles.

The pressures of Hollywood can be severe. Some stars, whose so-called diet tips are touted as Pilates and a vegetarian diet, have much darker secrets to hide. Hollywood is a breeding ground for eating disorders and dangerous fad diets. People magazine has spotlighted the "Red Carpet Cleanses" of many A-list stars. These liquid diets are often used to slim down and detox a celebrity before she steps into the limelight, but such programs are not recommended for long term usage. Unfortunately, weight loss can be every bit as addictive to Hollywood icons as being in front of the camera. Some celebrities will employ laxatives or severe willpower leading to starvation in order to stave off pounds. Diet pills and other dangerous drugs are amongst other methods used to keep celebs camera ready.

An article in Daily Mail encloses the testimonies of celebrity trainers regarding the unhealthful and fanatical measures that some celebrities will take in order to maintain a chiseled look. While Renee Zellwegger reportedly only ate boiled eggs on set during the filming of Cold Mountain, her protein rich program may actually be one of the more innocuous regimens.

Not all celebrity diet tips are secrets. Moreover, some secrets should remain secret. Severely restricting your diet or "Master Cleansing" yourself down a dress size may affect your metabolism negatively in the long run. Unhealthy dietary and lifestyle practices will take their toll on both your appearance and general wellness. Whereas many celebrities can afford the costly surgical and dermatological practices that keep their skin tight and glowing, the typical American will suffer greatly from crash diets and harmful chemicals. Instead, focus on keeping your weight loss healthy. Connect with a nutritionist or a dietician to ensure that you are eating adequate levels of nutrients to support metabolic processes. If it is within your budget, follow the celebrity principle of hiring a trainer that can tailor-make a workout regimen to fit your body's needs.

Treadmill Exercise to Increase Sprint Speed

Masters in Exercise and Sports Science

Workouts designed to increase sprint speed are traditionally performed on a track or in a gym, but in a pinch you can perform your program while using a treadmill. Just keep in mind that when a treadmill belt starts moving at a high rate of speed, a fall can lead to serious injury. Gradually familiarize yourself with using a treadmill for sprint training and always use the emergency stop clips to reduce the risk of injury in the event of a fall.

Sprinting is an activity that requires proper form, explosive power and speed. If you're training for a specific event, you need to keep that distance in mind when preparing your treadmill sprinting program. Sprint programs typically incorporate a variety of different distances as a means of focusing on different aspects of the race, but you don't want to consistently run longer sprints when the event you're training for is a much shorter distance.

You want your body to be as streamlined as possible when performing a sprint, so minimizing extraneous movement and improving your form will help your run become more efficient. This efficiency will ultimately help you increase your sprinting speed, and a treadmill is a great place to focus on form and body movements to maximize efficiency.

When sprinting on a treadmill, you won't be able to crouch down and "come out of the blocks," so you'll essentially start your sprint in the drive and stride phases. Start by leaning your torso forward approximately 30 degrees and swinging your arms closely at your sides to minimize lateral movement. You want to keep your face, neck and shoulders relaxed while keeping your shoulders square with the treadmill belt. Fully extend your back leg as you drive your knee forward to the next stride. You want to land and push off from the ball of your foot. As you build speed, you'll begin straightening up to a near vertical height. Continue focusing on leg speed and arm speed, keeping your movements as smooth and "relaxed" as possible.

The best treadmill sprint workouts will mimic those performed on a track, with a period of high-intensity speed work followed by a period of active or total rest. This type of sprint interval will help you develop your speed while working in a relatively stable setting. There are a couple things to keep in mind, though:

It takes time for a treadmill to build up to a specified speed. For example, if you want to run for 30 seconds at a 10 mile per hour pace, you'll need to actually add extra time to the beginning and end of your sprint to account for the time it takes to get to the workout speed. Pressing buttons on a treadmill to speed it up will interfere with your form. If you can, enlist a friend to mess with the buttons while you concentrate on your running form. It is possible to stand on the outside foot railings of a treadmill while the belt spins at a fast speed beneath you. This would enable you to "hop on" at a given speed, sprint for your specified time, then "hop off" again. While this is possible, it can be dangerous. If you plan to try it, make sure you test it out at lower speeds, gradually building yourself up to a faster speed. Also, always wear the emergency shut off clip to turn off the belt instantly if you fall.

Perform sprint interval workouts three to four days a week, alternating between workouts. You'll also want to make sure that you make time to hit the track or gym to work on your starts, a key element to faster sprint times.

Your long sprint day will add up to approximately 1.5 miles of running interspersed with approximately the same amount of walking.

Perform a five minute warm up jog at a comfortable pace. Put the treadmill on a low speed and work on several agility exercises to loosen up your legs and prepare your body for sprinting. Perform 20 seconds of skips, backward running, butt kicks and lateral slides, leading with each foot. These may feel funny performing on a treadmill, but they're the same as on solid land - just start slow and gradually increase the speed to a comfortable pace. Run for 75 seconds as fast as you can - continue increasing the treadmill speed until you're at your absolute top speed. Walk for 75 seconds at a pace slow enough that it allows you to recover. Repeat steps three and four, three more times. Run for 45 seconds as fast as you can - continue increasing the treadmill speed until you're at your limit. Walk for 60 seconds at a pace slow enough to recover. Repeat steps six and seven one more time. Cool down by walking for five minutes

To perform the mid-distance sprints, perform the same steps as in the Sprint Interval 1 series, but perform eight total sets of 40 second sprints followed by 45 seconds of rest.

When performing shorter sprints, you're aiming to run as fast as you can for approximately 10 to 20 seconds. This is very tricky on a treadmill. It's probably best if you can jog for about 30 seconds at a comfortable pace, then have a friend ramp up the speed to your maximum limit, immediately slowing it back down again to allow you to speed up, then slow down with the treadmill. Perform 10 of these short sprinting bouts, but allow yourself to rest completely between sets, stepping off the treadmill to catch your breath for 60 to 90 seconds.

As important as it is to practice your running to improve sprint speed, you also need to work on your strength and power in the gym. Strong calves, hamstrings, glutes and calves are all important elements of speed, but don't forget to workout your upper body, too. Your back, arms and shoulders all help drive your body forward, so make sure you perform a full body exercise routine that focuses on explosive movements.

Free 2,000-Calorie Diet Plans

A 2000 calorie a day diet plan provides enough calories to include a variety of healthy foods to keep menu items interesting and your body fueled. If you're considering a 2000 calorie plan for weight loss or maintenance, it's fairly easy to follow once you learn how to track calories and substitute lower-calorie foods and drinks for some of your higher-calorie favorites.

If you're looking for dieting inspiration, you can find a number of free 2000 calorie diet plans on the Internet, or you can create your own by learning how to pare down calories in your favorite recipes. This takes a little extra work on the outset, but once you know the calorie content per serving for a recipe, the hard part is done. Some recipes come with calorie and serving size information included.

The Calorie Control Council offers a 2000 calorie a day plan to encourage people to eat healthy, balanced meals. They not only offer a sample menu for seven days of meals, but they also provide a list of tasty low-calorie recipes to help build your lower-calorie recipe collection. They also offer a list of healthy substitutions to help you convert your own recipes, too.

Drugs.com offers the basics for a 2000 calorie diabetic diet. This diet is calorie controlled and designed to help control blood sugar as well as lose weight. A sample menu offers ideas for items to prepare, but also provides specific measurements for dieters to learn how to measure serving sizes.

While DietBites offers a free 2000 calorie meal plan, they also recommend you change your diet to the number of calories required for your size. Other recommendations include setting a realistic goal weight based on your true frame size. This diet offers a healthy balance across all the food groups and a sample menu to get you started.

MyPyramid.gov offers a seven day menu plan for a free 2000 calorie-a-day diet. This menu also takes a balanced nutritional approach with foods selected from each food group.

Eating 2000 calories a day, whether for weight loss or maintenance, has it pros and cons:

Calorie counting works to lose or maintain weight when done diligently. Allows you to eat a wider range of foods as long as you count the calories. 2000 calories are enough calories to keep most dieters from feeling hungry as long as they make wise food choices. Measuring food portions and servings takes time. Not everyone wants to track their calories every day. Some dieters will feel like 2000 calories a day is not enough. For other dieters, 2000 calories will be too many.

Before you arbitrarily choose to follow a 2000 calorie diet plan, it is important to determine whether or not that is the right amount of calories for you in relation to your weight goal. Every person is different and the number of calories you need as an individual is determined by a variety of factors including your current weight, height, age, and activity level. For many women and smaller people, 2000 calories a day is more than they need, if they want to lose weight. Handy online calculators can help estimate the right amount of calories for you, but before you start any diet, it is best to talk with your healthcare provider. He will guide you to the plan best suited to your individual needs based on your medical history and current weight.