The most successful and effective weight loss solutions are comprised of small changes made over time based on an overall change in thinking about weight loss. The truth is that the most successful dieters are those people who don't go on "diets" at all. I realize this sounds weird, but the best way to achieve long-lasting results is to embrace an eating plan for good health rather than a diet for weight loss.
Most fad diets aim to appeal to our desperation to lose weight and lose it FAST. The problem is that they are often too restrictive to be maintained long-term and once the dieter goes off the plan the weight (and maybe a few extra pounds) comes right back on. Obviously this leads to feelings of failure and disappointment and may set off the yo-yo effect of trying the "next latest/greatest" diet and the subsequent regaining of weight and possible addition of even more weight.
According to the 2005 Dietary Guidelines established by the USDA, people who need to lose weight should "aim for a slow, steady weight loss." Unfortunately, this philosophy doesn't always mesh with our need for instant gratification or into our timeline for that upcoming high school reunion or holiday party. The good news is that there are some simple steps you can take right now to lose weight fairly quickly and keep that weight off for good.
Choose or Create an Eating Plan
Find a plan that allows you to eat the foods you like (or think you might like) and allows you to enjoy the foods you crave. There are no foods that should be eliminated or avoided as long as you keep moderation in mind and make adjustments as necessary. Make sure that the plan provides enough of the nutrients you need each day by offering a well-rounded selection of items from every food group.
Have Reasonable Expectations & Time Frames
You should aim for a 10 percent weight reduction within six months. For a person who weighs 175 pounds a 10 percent loss would be 17.5 pounds. It is also considered reasonable to lose 1 to 2 pounds per week.
Be Realistic About How Many Calories You Need
In general, "calories in should equal calories out," but in order to lose weight you must find a way to create a calorie deficit of 500 calories per day. You can do this by decreasing the amount of calories you take in and increasing you physical activity.
Eating too few calories can cause weakness, headaches and can cause you to overeat or abandon your healthy lifestyle before you really get started.
Eat Smaller Portions And Learn To Read Labels
It's time to learn what an actual serving size is and to start reducing portion sizes, limiting second helpings and being mindful about what and how much you are eating. We've all grown up in the "Clean Your Plate Club" but as portion sizes have grown so have our waistlines. Your goal should always be to eat enough to feel satisfied, but not stuffed.
To help you understand portion sizes and get a better handle on what (and how much) you are eating it is important to be able to read and understand food labels. The Food and Drug Administration (FDA) has established specific guidelines regarding serving sizes and nutrition facts for use on labels so that consumers can make informed (and hopefully healthy) food choices. Check out the FDA's website at www.healthfinder.gov to learn more about portion sizes, reading labels and overall healthy eating.
Eat More Fiber Rich Foods
Fiber fills you up and can help stop you from overeating later. Start adding high-fiber fruits, vegetables, legumes and whole grains to your meals and snacks. I've found that it's a great idea to eat a small, high-fiber appetizer 20 minutes before meals. Try a small apple with 1 tablespoon of peanut butter or some carrot and celery sticks with hummus.
Choose The Right Fats
Fat should make up 20-35% of daily caloric intake and your body needs fat in order to function properly. No one should tell you to eliminate fat from your diet. However, it is important that you get the right kinds of fat found in fish, nuts and vegetable oil sources.
Drink Water, Then Drink Some More Water
Water and foods with high water content (such as fruits, vegetables, broth-based soups) increase fullness and diminish hunger. Drinking water by itself can satisfy hunger between meals without adding calories. Sometimes thirst masquerades as hunger - when you feel hungry try reaching for a glass of water and see if that doesn't help. And by water, I mean water not soda, juice or sweet tea. Just think about this: If you were to replace one 150 calorie soda each day with water you can lose up to 15 pounds in a year (that's one small change with a big impact). Aim for eight 8-ounces glasses per day. (Water will also help you adjust to your increased fiber intake - which you will thank me for later).
There are many other small changes you can make big and small that will help you lose weight and achieve a healthy lifestyle:
- Limit Alcoholic beverages
- Increase physical activity
- Watch out for empty calories
- Keep a food journal
- Enlist a friend or join a group to support you in your efforts
If you implement all of these strategies right away you may find that you lose more than the recommended 1-2 pounds per week and that's okay. Adding more fiber-rich foods into your diet, increasing water intake and reducing portion sizes as you increase your activity level can often result in greater initial weight loss.
Your first step is to come up with an eating plan for overall good health and then start setting about making those small changes to your lifestyle.
You can find lots of free DIY information on a healthy lifestyle and creating a diet plan as well as the Dietary Guidelines for Americans at http://www.healthierus.gov. If you want a ready-to-go program that is easy to follow and adheres to the strategies outlined in this article click [http://www.healthylifebegins.info] to check out The Diet Solution Program created by Isabel De Los Rios who believes as I do that the best diet is no diet at all. She has created a great program designed to meet your needs - not just now as you lose weight, but one that you can live throughout your life. I highly recommend it.
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