Generally, the recommended weight loss is approximately ½-2pounds per week. Most women can lose about ½-1 pound per week and men 1-2 pounds per week. Losing weight at a faster rate may be associated with water weight loss or possibly the loss of lean body mass (muscle tissue).

This is very individual and generally based on one’s height, weight, age, gender and resting metabolic rate. It is best determined through metabolic testing or indirect calorimetry. As a guide, most women do well on 1500 calories per day and men 1800 calories per day to promote slow gradual weight loss. It’s important not to be too restrictive with calories, as this can slow down one’s metabolism and hinder weight loss. Typically, it is recommended not to restrict your calories below 1200 (unless under medical advisement).

There are 3500 calories in one pound of body fat. In general, if you cut back by 500 calories per day, you can lose, approximately 1 pound per week.

Your BMI is calculated from your height and weight. It is a fairly reliable indicator of body fat for most adults, with athletes and the elderly being two exceptions. BMI is an inexpensive alternative to direct measurements of body fat, such as underwater weighing, but it is only one of many factors that you and your health-care provider should use in evaluating your health status. You can calculate your BMI with this formula: [weight (in pounds) / height (in inches) x height (in inches)] x 703 The Centers for Disease Control and Prevention uses BMI to define terms like overweight and obese:

• Underweight: BMI below 18.5
• Normal weight: 18.5 to 24.9
• Overweight: 25.0 to 29.9
• Obese: 30.0 and above.

This is best determined on an individual basis. However, both the American Medical Association and the American Dietetic Association have made statements that recommend the use of a multi-vitamin/mineral supplement for most people. A multi-vitamin/mineral supplement that provides 100% the RDA is generally suggested. Keep in mind that a supplement can’t take the place of a well-balanced nutritious diet.

We are exposed to a multitude of toxins on a daily basis such as second hand smoke, chemicals, pesticides, preservatives, additives, environmental contaminants etc. Toxins can build up in the body tissues and can lead to chronic fatigue syndrome, poor memory, brain fog and other conditions. There are a wide variety of detox diets available, some which are safe, and others which are questionable. A Registered Dietitian can evaluate the components of a detox protocol for safety and efficacy.

A sound exercise program includes cardiovascular (aerobic) fitness, strength training and flexibility exercises. Aerobic exercise burns body fat, while strength training builds lean body mass which can increase your metabolism and energy expenditure.

Not all carbohydrates are nutritionally equal. It is best to limit refined sugars and processed carbs. However, fruits, vegetables, dried beans, peas, lentils and whole grains provide carbohydrates which are rich in vitamins, minerals, antioxidants, phytonutrients and fiber.

A registered dietitian is a food and nutrition expert who has met academic and professional requirements including:

• Earned a bachelor's degree with course work approved by ADA's Commission on Accreditation for Dietetics Education. Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry.
• Completed an accredited, supervised practice program at a health-care facility, community agency or foodservice corporation.
• Passed a national examination administered by the Commission on Dietetic Registration.
• Completes continuing professional educational requirements to maintain registration

The "RD" credential is a legally protected title that can only be used by practitioners who are authorized by the Commission on Dietetic Registration of the American Dietetic Association. Some RDs may call themselves "nutritionists," but not all nutritionists are registered dietitians. The definition and requirements for the term "nutritionist" vary. Some states have licensure laws that define the range of practice for someone using the designation "nutritionist," but in other states, virtually anyone can call him- or herself a "nutritionist" regardless of education or training. American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You

• You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
• You are thinking of having or have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
• You have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
• You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
• You need guidance and confidence for breastfeeding your baby. A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
• Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
• You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
• You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
• You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
• You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.