Seven Crucial Steps for Long Term Weight Loss by John Tiniakos
... If you’re overweight, by more than 20 pounds, you need to participate in a program that includes diet restriction (reduce total daily calories by 500 cal.) and regular exercise (6-7 days a week). You should exercise for at least 30 continuous minutes – for best results increase the duration (up to 60 minutes). Your target intensity should be between 65-75% of your maximum heart rate – in other words, a comfortably vigorous level of intensity. The American College of Sports Medicine ...
The 3-A-Day Dairy Diet – Another Diet Fad Flop by Alisa Fleming
... Medium Dairy: Substitute dairy products into the diet, maintaining the same calorie intake, but increasing calcium to roughly 1000 to 1100 mg per day 3. High Dairy: Substitute dairy products into the diet, maintaining the same calorie intake, but increasing calcium to roughly 1300 to 1400 mg per day After one year, no statistically significant change was observed in body weight or fat mass between the groups. However, the high dairy group averaged a 1.5 kg weight gain and a .5kg fat mass gain.