In our eat-and-run, massive-portion-sized culture, maintaining a
healthy weight can be tough—and losing weight, even tougher. If you’ve
tried and failed to lose weight before, you may believe that diets
don’t work for you. You’re probably right: traditional diets don’t
work—at least not in the long term. However, there are plenty of small
but powerful ways to avoid common dieting pitfalls, achieve lasting
weight loss success, and develop a healthier relationship with food.
The key to successful, healthy weight loss
Your weight is a balancing act, but the equation is
simple: If you eat more calories than you burn, you gain weight. And
if you eat fewer calories than you burn, you lose weight.
Since 3,500 calories equals about one pound of fat,
if you cut 500 calories from your typical diet each day, you'll lose
approximately one pound a week (500 calories x 7 days = 3,500
calories). Simple, right? Then why is weight loss so hard?
All too often, we make weight loss much more
difficult than it needs to be with extreme diets that leave us cranky
and starving, unhealthy lifestyle choices that undermine our dieting
efforts, and emotional eating habits that stop us before we get
started. But there’s a better way! You
can lose weight without
feeling miserable. By making smart choices every day, you can develop
new eating habits and preferences that will leave you feeling
satisfied—and winning the battle of the bulge.
Getting started with healthy weight loss
While there is no “one size fits all” solution to
permanent healthy weight loss, the following guidelines are a great
place to start:
- Think lifestyle change, not short-term diet.
Permanent weight loss is not something that a “quick-fix” diet can
achieve. Instead, think about weight loss as a permanent lifestyle
change—a commitment to your health for life. Various popular diets can
help jumpstart your weight loss, but permanent changes in your
lifestyle and food choices are what will work in the long run.
- Find a cheering section. Social
support means a lot. Programs like Jenny Craig and Weight Watchers use
group support to impact weight loss and lifelong healthy eating. Seek
out support—whether in the form of family, friends, or a support
group—to get the encouragement you need.
- Slow and steady wins the race. Aim
to lose one to two pounds a week to ensure healthy weight loss. Losing
weight too fast can take a toll on your mind and body, making you feel
sluggish, drained, and sick. When you drop a lot of weight quickly,
you’re actually losing mostly water and muscle, rather than fat.
- Set goals to keep you motivated.
Short-term goals, like wanting to fit into a bikini for the summer,
usually don’t work as well as wanting to feel more confident or become
healthier for your children’s sakes. When frustration and temptation
strike, concentrate on the many benefits you will reap from being
healthier and leaner.
- Use tools that help you track your progress.
Keep a food journal and weigh yourself regularly, keeping track of each
pound and inch you lose. By keeping track of your weight loss efforts,
you’ll see the results in black and white, which will help you stay
motivated.
Keep in mind it may take some experimenting to find
the right diet for your individual body. It’s important that you feel
satisfied so that you can stick with it on a long-term basis. If one
diet plan doesn’t work, then try another one. There are many ways to
lose weight. The key is to find what works for you.
Where you carry your fat matters
The health risks are greater if you tend to carry
your weight around your abdomen, as opposed to your hips and thighs. A
lot of belly fat is stored deep below the skin surrounding the abdominal
organs and liver, and is closely linked to insulin resistance and
diabetes. Calories obtained from fructose (found in sugary beverages
such as soda and processed foods like doughnuts, muffins, and candy) are
more likely to add to this dangerous fat around your belly. Cutting
back on sugary foods can mean a slimmer waistline and lower risk of
disease.
Healthy dieting and weight loss tip #1: Avoid common pitfalls
Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because:
- You feel deprived. Diets that
cut out entire groups of food, such as carbs or fat, are simply
impractical, not to mention unhealthy. The key is moderation.
- You lose weight, but can’t keep it off.
Diets that severely cut calories, restrict certain foods, or rely on
ready-made meals might work in the short term but don’t include a plan
for maintaining your weight, so the pounds quickly come back.
- After your diet, you seem to put on weight more quickly.
When you drastically restrict your food intake, your metabolism will
temporarily slow down. Once you start eating normally, you’ll gain
weight until your metabolism bounces back.
- You break your diet and feel too discouraged to try again.
When diets make you feel deprived, it’s easy to fall off the wagon.
Healthy eating is about the big picture. An occasional splurge won’t
kill your efforts.
- You lose money faster than you lose weight. Special shakes, meals, and programs are not only expensive, but they aren’t practical for long-term weight loss.
- You feel lost when dining out. If the food served isn’t on your specific diet plan, what can you do?
- The person on the commercial lost 30 lbs. in two months—and you haven’t. Diet companies make a lot of grandiose promises, and most are simply unrealistic.
Low-carbohydrate: Quick weight loss but long-term safety questions
Dr. Atkins’ Diet Revolution launched the low-carbohydrate diet craze,
focusing largely on high-protein meats and full-fat dairy products,
while banishing carbohydrates such as bread, rice, and pasta. One
popular permutation of the low-carb diet is the South Beach diet, which
also restricts carbohydrates but favors healthier, unsaturated fats
found in nuts and fish, and allows more whole grains, fruits, and
vegetables.
The low-carb eating strategy is based on the theory that people who eat
carbohydrates take in more calories and gain weight, while people on a
high-fat diet eat less and lose weight. However, low-carbohydrate diets
tend to cause dehydration by shedding pounds as urine. The result is
rapid weight loss, but after a few months, weight loss tends to slow and
reverse, just as happens with other diets.
The American Heart Association cautions people against the Atkins
diet, because it is too high in saturated fat and protein, which can be
hard on the heart, kidneys, and bones. The lack of fruits and vegetables
is also worrisome, because these foods tend to lower the risk of
stroke, dementia, and certain cancers. Most experts believe South Beach
and other, less restrictive low-carbohydrate diets offer a more
reasonable approach.
Adapted with permission from ,a special health report published by Harvard Health Publications.
Healthy dieting and weight loss tip #2: Put a stop to emotional eating
We don’t always eat simply to satisfy hunger. If we
did, no one would be overweight. All too often, we turn to food for
comfort and stress relief. When this happens, we frequently pack on
pounds.
Do you reach for a snack while watching TV? Do you eat
when you’re stressed or bored? When you’re lonely? Or to reward
yourself? Recognizing your triggers can make all the difference in your weight loss efforts:
- If you eat when you’re stressed, find healthier ways to calm yourself. Try exercise, yoga, meditation, or soaking in a hot bath.
- If you eat when you’re feeling low on energy, find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.
- If you eat when you’re lonely or bored,
reach out to others instead of reaching for the refrigerator. Call a
friend who makes you laugh, take your dog for a walk, or go out in
public (to the library, mall, or park—anywhere there’s people).
Healthy dieting and weight loss tip #3: Tune in when you eat
We live in a fast-paced world where eating has become
mindless. We eat on the run, at our desk while we’re working, and in
front of the TV screen. The result is that we consume much more than we
need, often without realizing it.
Counter this tendency by practicing “mindful” eating:
pay attention to what you eat, savor each bite, and choose foods that
are both nourishing and enjoyable.
Mindful eating weight loss tips
- Pay attention while you’re eating.
Instead of chowing down mindlessly, savor the experience. Eat slowly,
savoring the smells and textures of your food. If your mind wanders,
gently return your attention to your food and how it tastes and feels in
your mouth.
- Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It’s too easy to mindlessly overeat.
- Chew your food thoroughly. Try
chewing each bite 30 times before swallowing. You’ll prolong the
experience and give yourself more time to enjoy each bite.
- Try mixing things up to force
yourself to focus on the experience of eating. Try using chopsticks
rather than a fork, or use your utensils with your non-dominant hand.
- Stop eating before you are full.
It takes time for the signal to reach your brain that you’ve had
enough. Avoid the temptation to clean your plate. Yes, there are
children starving in Africa, but your weight gain won’t help them.
Healthy dieting and weight loss tip #4: Fill up with fruit, veggies, and fiber
To lose weight, you have to eat fewer calories. But
that doesn’t necessarily mean you have to eat less food. You can fill up
while on a diet, as long as you choose your foods wisely.
Fiber: the secret to feeling satisfied while losing weight
High-fiber foods are higher in volume and take longer
to digest, which makes them filling. There’s nothing magic about it,
but the weight-loss results may seem like it.
High-fiber heavyweights include:
- Fruits and vegetables – Enjoy
whole fruits across the rainbow (strawberries, apples, oranges,
berries, nectarines, plums), leafy salads, and green veggies of all
kinds.
- Beans – Select beans of any kind
(black beans, lentils, split peas, pinto beans, chickpeas). Add them to
soups, salads, and entrees, or enjoy them as a hearty dish on their own.
- Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, and air-popped popcorn.
Focus on fresh fruits and veggies
Counting calories and measuring portion sizes can
quickly become tedious, but you don’t need an accounting degree to enjoy
fresh fruit and vegetables. It’s generally safe to eat as much as you
want, whenever you want.
The high water and fiber content in most fresh fruits and vegetables
makes them hard to overeat. You’ll feel full long before you’ve overdone
it on the calories.
- Eat vegetables raw or steamed, not fried or
breaded, and dress them with herbs and spices or a little olive oil or
cheese for flavor.
- Add nuts and cheese to salads but don’t overdo it. Use low-fat salad dressings, such as a vinaigrette made with olive oil.
- Pour a little less cereal into your morning bowl
to make room for some blueberries, strawberries, or sliced bananas.
You’ll still enjoy a full bowl, but with a lower calorie count.
- Swap out some of the meat and cheese in your
sandwich with healthier veggie choices like lettuce, tomatoes, sprouts,
cucumbers, and avocado.
- Instead of a high-calorie snack, like chips and dip, try baby carrots or celery with hummus.
- Add more veggies to your favorite main courses to
make your dish “go” further. Even dishes such as pasta and stir-fries
can be diet-friendly if you use less noodles and more vegetables.
- Try starting your meal with a salad or soup to help fill you up, so you eat less of your entrée.
Healthy dieting and weight loss tip #5: Indulge without overindulging
Try not to think of certain foods as "off limits"
When you ban certain foods, it is natural to want
those foods more, and then feel like a failure if you give in to
temptation. Instead of denying yourself the unhealthy foods you love,
simply eat them less often.
If you’ve ever found yourself polishing off a pint of
ice cream or stuffing yourself with cookies or chips after spending a
whole day virtuously eating salads, you know how restrictive diet plans
usually end. Deprivation diets set you up for failure: you starve
yourself until you snap, and then you overdo it, cancelling out all your
previous efforts.
In order to successfully lose weight and keep it off,
you need to learn how to enjoy the foods you love without going
overboard. A diet that places all your favorite foods off limits won’t
work in the long run. Eventually, you’ll feel deprived and will cave.
And when you do, you probably won’t stop at a sensible-sized portion.
Tips for enjoying treats without overeating
- Combine your treat with other healthy foods.
You can still enjoy your favorite high-calorie treat, whether it’s ice
cream, chips, cake, or chocolate. The key is to eat a smaller serving
along with a lower-calorie option. For example, add strawberries to your
ice cream or munch on carrot and celery sticks along with your chips
and dip. By piling on the low-cal option, you can eat a diet-friendly
portion of your favorite treat without feeling deprived.
- Schedule your treats. Establish
regular times when you get to indulge in your favorite food. For
example, maybe you enjoy a small square of chocolate every day after
lunch, or a slice of cheesecake every Friday evening. Once you’re
conditioned to eat your treat at those times—and those times only—you’ll
stop obsessing about them at other times.
- Make your indulgence less indulgent.
Find ways to reduce fat, sugar, or calories in your favorite treats and
snacks. If you do your own baking, cut back on sugar, making up for it
with extra cinnamon or vanilla extract. You can also eliminate or reduce
high-calorie sides, like whipped cream, cheese, dip, and frosting.
- Engage all your senses—not just your taste sense.
You can make snack time more special by lighting candles, playing
soothing music, or eating outdoors in a beautiful setting. Get the most
pleasure—and the most relaxation—out of your treat by cutting it into
small pieces and taking your time.
Healthy dieting and weight loss tip #6: Take charge of your food environment
Your weight loss efforts will succeed or fail based
largely on your food environment. Set yourself up for success by taking
charge of your food environment: when you eat, how much you eat, and
what foods are available.
- Eat early, weigh less. When you
eat—as well as how much—may also affect your weight. Early studies
suggest that consuming more of your daily calories at breakfast and
fewer at dinner can help you drop more pounds. Eating a larger,
healthy breakfast can jump start your metabolism, stop you feeling
hungry during the day, and give you more time to burn off the
calories.
- Serve yourself smaller portions. One
easy way to control portion size is by using small plates, bowls, and
cups. This will make your portions appear larger. Don’t eat out of large
bowls or directly from the food container or package, which makes it
difficult to assess how much you’ve eaten. Using smaller utensils, like a
teaspoon instead of tablespoon, can slow eating and help you feel full
sooner.
- Plan your meals and snacks ahead of time.
You will be more inclined to eat in moderation if you have thought out
healthy meals and snacks in advance. You can buy or create your own
small portion snacks in plastic bags or containers. Eating on a
schedule will also help you avoid eating when you aren’t truly hungry.
- Cook your own meals. Cooking
meals at home allows you to control both portion size and what goes in
to the food. Restaurant and packaged foods generally contain a lot more
sodium, fat, and calories than food cooked at home—plus the portion
sizes tend to be larger.
- Don’t shop for groceries when you’re hungry. Create a shopping list and stick to it. Be especially careful to avoid high-calorie snack and convenience foods.
- Out of sight, out of mind. Limit
the amount of tempting foods you have at home. If you share a kitchen
with non-dieters, store snack foods and other high-calorie indulgences
in cabinets or drawers out of your sight.
- Fast for 14 hours a day. Try to
eat your last meal earlier in the day and then fast until breakfast the
next morning. Studies suggest that this simple dietary adjustment—eating
only when you’re most active and giving your digestive system a long
break each day—may help you to lose weight.
Soda: The Secret Diet Saboteur
Soft
drinks (including soda, energy drinks, and coffee drinks) are a huge
source of calories in many people’s diets. One can of soda contains
between 10-12 teaspoons of sugar and around 150 calories, so a few soft
drinks can quickly add up to a good portion of your daily calorie
intake.
Switching to diet soda isn’t the answer either, as
studies suggest that it triggers sugar cravings and contributes to
weight gain. Instead, try switching to water with lemon, unsweetened
iced tea, or carbonated water with a splash of juice.
Healthy dieting and weight loss tip #7: Make healthy lifestyle changes
You can support your dieting efforts by making healthy lifestyle choices.
- Get plenty of
Exercise is a dieter’s best friend. It not only burns calories, but
also can improve your resting metabolism. No time for a long workout?
Research shows that three 10-minute spurts of exercise per day are just
as good as one 30-minute workout.
- Turn off the TV. You actually
burn less calories watching television than you do sleeping! If you
simply can’t miss your favorite shows, get a little workout in while
watching. Do easy exercises like squats, sit-ups, jogging in place, or
using resistance bands or hand weights.
- Drink more water. Reduce your
daily calorie intake by replacing soda, alcohol, or coffee with water.
Thirst can also be confused with hunger, so by drinking water, you may
avoid consuming extra calories.
How lack of sleep can wreck your diet
Lack of sleep has been shown to have a direct link to
hunger, overeating, and weight gain. Two hormones in your body regulate
normal feelings of hunger and fullness. Ghrelin stimulates appetite,
while leptin sends signals to the brain when you are full. However, when
you’re short on sleep, your ghrelin levels go up, stimulating your
appetite so you want more food than normal, and your leptin levels go
down, meaning you don’t feel satisfied and want to keep eating. This can
lead to overeating and, ultimately, weight gain.
To keep your diet on track, try to get about eight hours of quality sleep a night.
