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By Edel Jarboe
So, you've decided to lose weight. Congratulations on your
decision to adopt a healthier lifestyle. But where do you go
from here? With so many weight loss choices, it is difficult to
know which diet program is right for you. It is tempting to want
to lose weight quickly and easily with little or no effort on
your part. But be careful. Weight loss is a multi-billion
dollar industry and not every weight loss product or program has
the consumer's interest at heart. Choose a diet program that you
can live with, one that will help you lose weight safely and help
you keep it off. Your health is not short-term, and your eating
plan should not be either. You probably don't want to hear this,
but there are no shortcuts to losing weight. A successful and
long-term weight management plan involves moderate eating and
regular exercise. Be sensible. It took you a while to put on the
weight, it will also take time for the weight to come off.
1. Set Realistic Weight Loss Goals
In order to lose weight, it is recommended that women (who are
not pregnant or nursing) eat between 1200 to 1500 calories a day.
Shedding 1-2 pounds per week is considered a safe and healthy
rate of weight loss. Moreover, the more gradual your weight loss,
the more likely you are to keep it off.
2. Eat A Balanced Diet
A healthy well-balanced diet includes grains, legumes, lean meat,
fish, and poultry and 5-6 servings of fresh fruits and
vegetables. Choose skim and low fat dairy products and limit your
fat intake to 25%- 30%.
In a study that appears in the March 1999 issue of The American
Journal of Clinical Nutrition, Megan McCrory and her colleagues
of the Human Nutrition Research Center on Aging at Tufts
University, found that a diet low in vegetable variety
contributes to long term increases in weight gain. A diet low in
vegetable intake may mean that you are eating a higher percentage
of junk food, carbohydrates, or sugary snacks in order to feel
full. Be smart. Eat a variety of vegetables, which will provide
your body with fiber and will help you feel full naturally.
Combine this with drinking 6-8 glasses of water a day and you
have a great weight loss strategy.
3. Exercise and Weight Loss
Move your body! In addition to weight loss, 30 to 60 minutes of
exercise per day has a variety of other health benefits. These
include cardiovascular fitness, stress relief, and the reduction
in the risk of heart disease and cancer.
4. Keep a food diary
Making yourself aware of and accountable for what you are eating
is a great weight loss tool. You'll also be surprised by how many
extra calories end up in your mouth. Nibbling while preparing a
meal, mindless snacking, or "just one bite" here and there still
add up.
5. Plan your meals
You are in control of what you eat. Reinforce this by planning
all your meals- breakfast, lunch, dinner, snacks, and dessert.
You will learn that you have many food choices and that there are
many ways to allocate your calories.
6. Eat Breakfast
Recent studies show that eating breakfast is a smart way to
manage your weight. According to a study that appeared in the
January 1997 issue of the Journal of Nutrition, researchers found
that weight loss is greater when you eat a large morning meal.
Not only do you eat less throughout the rest of the day, but you
are also giving your body plenty of time to metabolize, or burn
off, the calories.
7. Plan for temptation
There will be times when you will want chocolate or ice cream.
We are only human, and let's face it; these treats are a
wonderful indulgence. The key word being indulgence. Have a small
portion of whatever you are craving. Better yet, learn to
substitute a lower fat, lower calorie version of what you are
craving. However, if you end up bingeing, get right back on
track immediately. Don't wait until the fictional tomorrow to
start eating healthy again. Tomorrow could be a few days, a week,
or even months before you make the commitment to eat healthy
again. And, painful though it may be, record this binge in your
food diary. It will help you see patterns in your eating habits
and help you plan better in the future. Honesty is another great
weight loss tool.
8. Have a plan for dining out
Going out for a meal should not be an excuse to stop eating
healthy. Every cuisine has low fat, low calorie alternatives.
If you know you are eating out, allocate a specific number of
calories for that meal and eat lightly the rest of the day
9. Avoid Fad Diets
High Protein Diets
Not only are these diets high in saturated fats, but according to
the American Heart Association, they can lead to heart disease
and cancer. They can also worsen kidney or liver function in
people with kidney or liver problems.
The Zone
It has not been proven that eating foods in certain combinations
has any medical benefit. To your body food is food and a calorie
is just a calorie.
Liquid Diets
Replacing food altogether will not teach you healthy eating
behavior.
Fasting/Cleansing Diets
Of course you will lose weight if you drink nothing but juice for
a few days! Not only is it an unrealistic long term eating plan,
but it also lacks protein and other vital nutrients.
Food Myopia
Eating only one food or type of foods is problematic for a number
of reasons. It can lead to unpleasant side effects, such as
gastrointestinal distress, and nutritional imbalances. It's
also boring, which is why it's very difficult to stay on this
type of diet for any period of time.
10. Weight Loss Success
Focus on your health goals instead of on the numbers on your
scale. Do you feel stronger and more confident? Do you feel more
energetic? Have you lowered your BMI or cholesterol level? Keep
your mind on the real benefits of healthy eating and weight
management: improved health and well-being.
(Note: If you are clinically obese, sedentary, a female age 50+,
or a male age 40+ please consult your doctor before starting any
diet or exercise program.)
Edel Jarboe is the founder of Self Help for Her.com, an online self-help magazine helping you create a better life. She also publishes a free weekly newsletter, which features advice on goal setting, stress management, coping with difficult people, and overcoming obstacles: Subscribe here and receive a FREE stress report.
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