ABC 22 News Team
- Alexandra Lewis
- Amber Watson
- Christian Hauser
- Elyse Coulter
- Kelly May
- Kristine Frazao
- Natasha Williams
- Nicole Grigg
- Rhonda Moore
- Ann Reynolds
Small Changes You Can Make To Lose Weight in 2014
Millions of Americans will vow to lose weight this coming year through a combination of diet and exercise, but one local doctor suggests that one might be more effective than the other when it comes to shedding necessary pounds.
“Weight loss occurs when you are able to burn more calories than you take in,” said Anessa Alappatt, MD, at Fairborn Medical Center, a Premier HealthNet practice. “If you walk for 30 minutes, you might burn 200 calories, which is not much. For many people, it would be much easier to take 300 calories from the burger they are going to eat than to burn it through exercise.”
Diet and exercise both play a vital role in weight management, however, when it comes to dropping that initial weight, diet is essential. Understanding the role that diet and exercise both play in weight management is important so individuals don’t become discouraged and quit before realizing their goal.
For instance, a person must burn 3,500 calories in order to lose one pound of fat. An individual could be discouraged by a two-pound weight loss in one month, but it means the patient has decreased 500 calories from their diet each day for that month.
“The problem is that people have the wrong expectations,” she said. “I have people who come in and say they are going to lose 20 pounds in three months. That is a lot though it can be done it takes an extreme lifestyle change in diet and exercise. For instance, an individual would have to walk 70 minutes 7 days a week to achieve that with exercise.”
There are small choices that can be made with one’s diet to reduce calories and promote weight loss:
Rethink Your Drink – Calories in drinks are not hidden (they are listed on a product’s nutrition label). But many people don’t realize just how many calories beverages can contribute to their daily intake, according to the Centers for Disease Control and Prevention (CDC). The good news is calories in drinks can be reduced by cutting a portion size or choosing other options such as water.
Cut the Cream – Dr. Alappatt said if a food is white and creamy it’s most likely high in calories. This includes items such as sour cream, ranch dressing and mayonnaise. A serving size of mayonnaise, for instance, is 150 calories. Eliminate these items or ask for them on the side of a meal to reduce how much is consumed.
Forget Anything Fried – According to the U.S. Department of Agriculture, a large baked potato has 278 calories versus fried potatoes, which contain 826 calories. Dr. Alappatt encourages people to choose baked items such as chicken over the same item fried in oil.
“Our diets in America are very poor. For many, just changing their diets can mean taking off 1,000 to 1,500 calories a day. And when they do that, they are able to lose weight rapidly,” Dr. Alappatt said.
Reducing calories may be more effective in weight loss, but individuals should not discount the importance of daily exercise. Aerobic exercise and weight training are effective tools in one’s overall health. At age 25 and beyond, there are more cells dying per day than growing in a person’s body. Likewise, as a person ages, their muscle slowly becomes less dense and its composition becomes made more of water and fat. Consistent weight training – even as little as lifting a couple times a week for 15 minutes – can help counteract both issues and also reduce the risk of bone disease, Dr. Alappatt said.
Wednesday, January 1 2014, 08:54 AM EST
Here's What's Coming Up This Week!
May 11, 2015
The Chew's Michael Symon shares five recipes for "Bluesdays."
May 12, 2015
Dancing With The Stars is back with a new season. Our experts are in this morning to talk aboiut the last night's round.
A new restaurant is opening south of town. They will be in the kitchen for a taste.
May 6, 2015
Short on cash and not sure what to get Mom for Mother's Day. We have some great Do It Yourself gift ideas.
May 7, 2015
The Humane Society of Greater Dayton will stop by with a furry friend looking for a forever home.
May 8, 2015
We have some unique last minute Mother's Day gift ideas.
Good Morning Stories
- Dancing Rewind
- Jane Pauley Coming to Dayton For Talk
- New Starters for Restaurant's Menu
- Tour Downtown on a Bike
- Meghan Thanks Pink Ribbon Girls
- Comedian John Morgan @ Dayton FunnyBone
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- Time to Get Out In the Garden
- Take Jax For a Walk To His New Home
- Seared Tuna With Kroger In The Kitchen
- Idol Chatter: Quinten Sent Home
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- Rebuilding Dayton
- Wedding On A Budget? Try DIY Flowers
- St Vincent de Paul Spring 5k Saturday
- Police Body Camera Concerns
- Consider Adopting A Greyhound
- Gen D Day Next Week
- I Didn't Know I Could Do That With My Crock-Pot
- DPVA Designers' Show House & Gardens
- March For Babies This Saturday
- Learn to In-line Skate
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- Dancing Rewind: Patti LaBelle Sent Home
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- Learn to Play Pickleball
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- Idol Chatter: Joey Is Sent Home
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- Idol Chatter: Judges Use Their Save
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- Chris Takes The Twinkie Challenge
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- Idol Chatter: Guys Up First
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- Idol Chatter: Alexis Gomez Makes It To Top 24
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- Idol Chatter: No More Second Chances
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- Idol Chatter: Alexis & Jess Strong Contenders
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- Empire Tonight
- Addicts Comedy Tour Tonight At Dayton FunnyBone
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- Let's Talk About Empire
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- AleFeast This Saturday
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- Looking For a New Workout? Check out Femme Fatale
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- The Best of the Super Bowl Commercials
- Monster Jam @ The Nutter Center
- Idol Chatter: Final Night of Auditions
- Chris Mulcahy Defends His Love for the Pats
- Super Appetizers With Kroger
- Thought For The Day: Take Socrates Home
- Comedian Michael Blackson @ Dayton FunnyBone
- Spice Up Your Super Party With Bob Evans
- Super Food Challenge: Making Brussel Sprouts Taste Good
- Let's Do the Time Warp Again
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- Making Healthy Choices
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- Idol Chatter: San Fransico Auditions
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- Get Organized in 2015
- Best View of The SuperBowl
- Family Shots @ Human Race Theatre
- Keeping Everyone Healthy This Winter
- Concert To Benefit Fisher/Nightingale House
- More SuperBowl Party Recipes
- Local Bakery King Of Cakes
- Blizzard Hits New England
- Super Ideas For Your SuperBowl Party
- Pizza SuperBowl: Seattle vs New England
- Local Man Guest At State of The Union
- Uncle Lar @ The Dayton FunnyBone
- Idol Chatter: New Orleans Auditions
- Sixteen-and-a-Half Pounds of Orange & White Love
- He's A Maniac, But We Love Him!
- Winter Restaurant Week: Basil's On Market
- Idol Chatter: More Auditions
- This May Be The Cutest Puppy Ever!
- Winter Restaurant Week: Dominique's Bistro & Bar
- This Cute Little Burberry Needs A Home
- Picking Out A Weight-Loss Plan
- Winter Restaurant Week: PF Chang's
- Get In Shape With These Apps & Gadgets
- Get Your Purse Organized
- Celebrating Dr. Martin Luther King Jr
- Winter Restaurant Week: Zetland Street
- New Dayton Coffee Shop Offers MLK Promotion
- Comedian Mike Malone @ Dayton FunnyBone
- New Healthy Menu Items At Tim Horton's
- Food Trucks "Best Burger" Contest
- Idol Chatter: Big Apple Auditions
- NHL All Star Breakfast Next Saturday
- Looking for A Puppy? Zan Is Looking For A Home
- Add a Little Jalepeno To Your Home
- WinterFolk Fest
- Alexis Gets Ticket to Hollywood!
- Winter Restaurant Week: The Caroline
- DIY Projects To Help Your Get Organized In 2015
- Your Financial Goals For 2015
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- A Chance of A Lifetime! Local Singer Auditions on American Idol
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- Screen Works Prints Championship Shirts
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- The Illusionists @ Schuster Center
- Winter Restaurant Week: CoCo's Bistro
- Local Makeup Artist Faces Off
- Winter Restaurant Week: El Meson
- Monster Truck Winter Nationals This Weekend @ Hara
- Perfect Weather For Some Homemade Soup
- Idol Chatter: Night 2 of Auditions In Nashville
- Chandler the Cat & SICSA Need Some Guardian Angels
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- Baby, It's Cold Outside!
- Idol Chatter: Audtions Kick Off In Nashville
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- Perfect Day To Make Snow Angels
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- Comedian Greg Warren @ Dayton FunnyBone
- Thinker Academy: Teaching Kids How To Learn
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- Wines for 2015
- Party Safely For New Years
- Local Man Becomes to Be Youngest Representative in Ohio
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- Penny Still Looking for Christmas Wish to Come True
- Wrapping It Up on Fox 45 In The Morning
- BOGG Ministries Working To Feed The Hungry
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- Last Minute Gift Ideas From Cincinnati Premium Outlets
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- Fun Activities For The Kids While They Are On Break
- "The Other Side of Christmas"
- Dan Grueter At Dayton FunnyBone
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- Holiday Party Appetizer From Kroger
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- Shaken or Mashed? How Do You Take Your Mashtini?
- Snow Sisters at The Beach
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- Add A Little Holly Under Your Christmas Tree
- Traveling Therapist - Squishy Performing Tonight
- Yellow Springs Art Jumble
- "The Breakfast" This Friday @ Dayton Raquet Club
- Before you Hit The Road -- Watch This!
- Kid-Friendly Appetizers
- DIY Gifts Under $10
- Don't Forget to Pack This!
- Helping Hands, Helping Parents
- Smooth Sailing For Winter
- Top Toy Picks From the Kids
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- Comedian Nick Griffin @ Dayton funnyBone
- Team RWB Starts Dayton Chapter
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- Super Gift Ideas for the Guys
- Happy Ugly Christmas Sweater Day!
- Elijah Is Looking For His Forever Home
- Gifts For Mom
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- Brush Before Brain
- Great Gift Idea For Kids
- Christmas For The City In Beavercreek
- Make Sure Your Gifts Get To Their Destination
- Local Football Player Needs Volunteers
- Automotive Art Sale
- Holiday Crafts For Kids
- Made In the USA
- Kid's Sports Teams Turning To Crowdfunding
- Five Hacks For Your Next Get-Together
- When It Comes To Gifts -- You Can't Go Wrong With Chocolate
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- Comedian Sarah Colonna @ Dayton FunnyBone
- The Sweaters At This New Store Are Definitely "Ugly"
- Strip Roast Recipe For Your Next Holiday Dinner
- Holiday Bazaar This Weekend @ SICSA
- Winterize The Trees In Your Yard
- Thanksgiving Leftovers Recipe
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- Your Winter Sweater Guide
- Paula The Penguin Stops By Fox 45
- Old Rikes Christmas Window Display @ Schuster Center
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- Keeping Kids Content During the Holidays
- Bundle Up With These Winter Accessories
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- Cody's Caring Clothing Event
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- Spaghetti Warehouse Participates in Giving Tuesday
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- UD Volleyball Team Flying High Heading into NCAA Tournament
- Turkey Trot
- Feast of Giving
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- Black Friday at Tanger Outlets
- Mike & His Wife, Jill Share Pumpkin Bar Recipe
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- Take Home a Puppy or Two
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- What Can You Do With All Your Left-Over Halloween Candy?
- Breaking Bad Co-Star @ Dayton Funny Bone
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- Fit2Play At Centerville High School Sunday
- Slow Cooker Pulled Pork
- Fox 45 Annual Chili Contest: Chris Takes The Trophy
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