Since fad diets do not work in the long run, weight management needs to be
looked at differently from how we have over the last few decades. Essentially,
the only thing that does work is to change eating and exercise patterns. Permanent
lifestyle changes are the only thing that will guarantee weight loss maintenance.
The benefits of healthy eating and regular exercise are endless. People will
reduce their risk of heart attack, stroke, and other medical problems. They will
feel more confident, have more energy, and sleep better.
A basic, healthy diet should include at least three nutritious meals a day
and one or two snacks. A well-balanced diet is made up of carbohydrate-rich
foods, protein, and some - but not too much - fat. No foods have to be completely
eliminated for a balanced diet. You can still enjoy high-fat, high-sweet foods
in moderation. Healthy living is about not denial and deprivation but balance.
The USDA's MyPyramid Plan is a good reference for balanced eating.
A person who decides to get involved with a weight-loss program or would like
the help of a dietician should select a program or dietician that
- recommends gradual weight loss (no more than 1-2 pounds per week)
- follows the USDA's MyPyramid Plan
- recommends a safe exercise program
People who want to change the way they eat can start by taking the same food
plan they have now and make some adjustments, for example reducing some of the
fatty foods and eating smaller portions (about 20% smaller). Increasing the
amount of vegetables, fruit and fiber in the diet is also helpful.
Healthy living also involves keeping active. Keeping active helps to keep
the body's metabolism (the rate at which the your body uses food energy, i.e.,
burns calories) higher. For people who include muscle toning/building exercises
in their exercise program, there are even greater benefits. Muscle has a higher
metabolic rate (that is, it burns calories faster) than fat. So those who build
some additional muscle will increase the rate they burn calories. Regular exercise
will also help increase energy and confidence. People should try to find a form
of exercise they enjoy and check with their doctor before starting an exercise
program.
Here are some useful tips for healthy living:
- Don't diet. Accept your body.
- Focus on other measures of success other than weight. These measures can
include having more energy, feeling more confident, having a lower stress
level, and sleeping better.
- Make gradual changes, not drastic ones.
- Start your day with a nutritious breakfast. People who skip breakfast actually
eat more during the day than those who eat a good breakfast.
- Try to eat something every 3 - 6 hours. If you leave it too long, it
could lead to overeating.
- Take your time eating. It takes about 15 - 20 minutes for a "full"
signal to reach your brain.
- Do not do other activities while you are eating. This can distract you from
your internal "full" cues and may result in overeating.
- Try to understand how emotions and feelings affect what you eat and when
you eat.
- Eat more fruits, vegetables and fiber.
- Don't be fooled by low-fat foods. Although they contain less fat, manufacturers
usually add more sugar to make up for taste lost when fat is removed.