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.
Tips
for Controlling Your Weight
DRINK
PLENTY OF WATER:
Try to drink between 6 and 8 glasses every day.
THINK
NUTRITION:
Choose foods that are high in nutritional value and low in
fat and calories (i.e., vegetables, fruit and low-fat dairy products).
KEEP A
FOOD DIARY:
Write down all the food and beverages you consume for one
week. Note the circumstances and time of day (mealtime, watching TV, while
upset, etc.)
SET
REALISTIC GOALS:
Remember you put the weight on one day at a time, and that
is how it will come off. Two pounds is the maximum you should lose in one week.
CUT
DOWN ON PORTIONS:
Reduce the amount of food you put on your plate. Use a
smaller plate. Eat slowly. Stop eating before you feel full.
READ
LABELS:
Fresh foods are a better choice for controlling the fat in
your diet.
CHANGE
HABITS, DON'T JUST DIET:
Use a sensible, safe approach to weight control. For
long-term results, concentrate on making gradual changes in your eating habits.
COOKING
METHODS:
How you cook is as important as what you cook. Broiling,
baking, roasting and stewing are the best methods. Avoid frying.
EAT
BALANCED MEALS:
Plan your meals to include foods high in complex
carbohydrates (fruits, vegetables, grains and starches). Reduce the fat in your
diet to below 30% per day.
INCREASE
YOUR EXERCISE:
This will burn extra calories by increasing your metabolic
rate. It will also help decrease your appetite.
REMOVE
TEMPTATIONS:
Don't buy high-calorie snacks. Throw out all candy, nuts,
ice cream and junk food.
MAKE
SMARTER CHOICES:
Stay away from fast foods. Include plenty of wholesome,
nutritious foods.
CUT
DOWN ON ALCOHOL:
Eliminate empty calories. Substitute water or low-calorie
beverages.
DIFFICULT
SITUATIONS:
Eat something before parties and other get-together. Avoid
nibbling.
HEALTH
CONSEQUENCES:
A lifestyle that promotes excess weight is a lifestyle with
added health risks.
SUBSTITUTION:
The key to successful weight control is replacing unhealthy
foods with wholesome, nutritious foods.
JOIN A
GROUP:
Look for one offering nutritional education, behavior
modification techniques and emotional support.
GROCERY
SHOPPING:
Make a list and stick to it. Stay away from the snack
aisles.
DETERMINE
YOUR HEALTHY WEIGHT:
Have a body composition test. Learn how much of your weight
is fat and how much is lean muscle mass.
STILL
NEED HELP?
For additional information, ask a dietitian or health care
provider.
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