When Arnold ( “You’ve got to help me remembuh!”) Schwarzenegger confronts his altered memories in the 1990 movie “Total Recall,” what he thinks about his wife, his job, even his name, is wildly off-base. Most of you like to think you have total recall of your daily events, including how much you eat; think again. Self-reported dietary info turns out to be slipshod, particularly if you’re overweight, as 70 percent of North American adults are.
According to researchers who looked at data in the National Health and Nutrition Survey, the dietary habits reported by 67.3 percent of women and 58.7 percent of men were just “not physiologically plausible.”
So if you’re struggling to achieve a healthy weight, it might be because you don’t have a realistic idea about how much you eat. These simple recall tools may help:
Keep a food diary using your iPhone and Android-based phones using apps to record food intake and give you your total calories eaten.
Next, figure out how many calories per day will maintain your current weight. Dr. Mike’s Cleveland Clinic has a handy guide: If you’re overweight and sedentary, multiply your weight by 11; overweight but get 30-60 minutes of exercise three or more times a week; multiply your weight by 14; overweight but get 60 or more minutes of exercise at least four or more days a week, multiply your weight by 16.
Then, to lose 1 pound a week, make your daily intake 500 calories less than that number. Now you’ll have total recall of your diet — and a younger RealAge.
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.