(We suggest you choose one thing to focus on and try that first, for a week or two and see how things go. Then gradually add one more goal to your plan and work on that. Starting on dietary changes and exercise at the same time can be overwhelming and lead to burn out. So take it slow and celebrate each accomplishment.)
- Choose a wide variety of foods from all food groups. Expand your horizons- add fruit to cereal; add veggies to sandwiches (peppers, tomatoes, etc); experiment with different grains, vegetables and fruits; consume adequate amounts of lean protein and bone building calcium containing foods as well as small amounts of healthy fats. Remember all food groups contribute to a healthy diet if you avoid any one group you will be missing out on valuable nutrients that your body needs each day.
- Aim for 5-9 fruits and vegetables per day. Consuming more fruits and vegetables each day is one of the most important choices you can make to help maintain your health. Eating more fruits and vegetables contributes significantly to your daily fiber requirements (25-30 gm per day) which helps stabilize blood sugar levels and keeps you fuller longer. Moreover, the additional fruits and vegetables will probably displace some of the more calorie dense foods you may be eating.
- Fuel up regularly. Studies show that skipping meals, leads to overeating later in the day. When you are overly hungry you will consume more calories than your body needs in order to satisfy cravings. Your body utilizes nutrients most efficiently when you eat small frequent meals throughout the day. Start your day with an energizing breakfast (no matter what time it is) including complex carbohydrates such as whole grain cereals, oatmeal whole wheat toast or a bagel teamed with some protein such as yogurt, milk cottage cheese, or peanut butter add a piece of fruit and you are good to go. The protein and fiber will give the meal some staying power so that you won’t find yourself hungry an hour later or overeat at the next meal.
- Listen to your body. Eat when you are hungry and stop when you are full. Eat slowly and really taste and enjoy your food. Remember it takes 15-20 minutes for your brain to realize that your stomach is full. If you race through a meal in under 10 minutes you won’t feel satisfied and will probably keep eating or you may find yourself hungry again in a very short time.
- Focus on feeling good and energetic. Don’t focus on fitting into a certain size or attaining a number on the scale.
- Balance out an indulgence. Allow yourself an occasional treat. If you constantly deny your cravings you will wind up eating “substitute” foods and probably consume more than you would have if you’d just eaten a small portion of what you wanted in the first place. Share a treat with a friend; have a small portion of your favorite treat—eat it slowly and really taste it; compensate for an indulgence by doing a little more activity over several days.
- Include regular moderate physical activity in your long term lifestyle changes. Find an activity that is enjoyable to you- you’ll be more likely to stick to it. Add some strength training which will increase muscle mass and increase your metabolism.
- Weight loss should not exceed 1 pound per week for women. Losing more will mean water; muscle and electrolytes are lost, not just fat.
- Don’t forgo fat altogether. Although the word has many negative connotations and an over abundance is unhealthy, dietary fat serves many important functions in the body. Small amounts of fat needs to be part of your daily intake. Fat soluble vitamins (A,D,E & K) rely on fat for transport in the body. Fat serves as an insulating cushion for our organs, is part of cellular membranes and aids in normal hormone production. Fat also helps you feel full- compare an all carb meal such as a plain bagel and juice to a meal containing some fat ie… bagel with low fat cream cheese or peanut butter. You will feel much more satisfied for a longer period of time with option 2—thereby eating less later in the day.
- Bypass the beer belly. Although alcohol contains no fat, it is not a nutritional lightweight. Alcohol contains 7 calories per gram, none of which are nutritionally significant. Compare to carbohydrate at 4 calories per gram, protein at 4 calories per gram and fat at 9 calories per gram).
- Make the calories you consume count. Look for foods with the most nutritional value for the calories consumed. Choose whole grains vs. more processed grains. For example: 1c cornflakes contains 102 calories, 2 gm protein, 2 gm of sugar and 1 gm of fiber vs. 1 packet of plain instant oatmeal which contains 104 calories, 4.5 gm protein, 0 sugar, and 3 gm fiber (add some fresh or dried fruit to the oatmeal to further increase the fiber and enhance the flavor) Choose fish and poultry over red meats, and processed meat such as hot dogs, bacon, sausage, bologna, etc. Go meatless 1-2 times per week - substitute plant protein for animal protein. Beans and rice, tofu and vegetables, etc. Plant proteins are lower in fat contain no cholesterol and are higher in fiber than animal proteins.
- Set realistic goals. Break down long range goals into sets of easily accomplished short term goals. For example- Aim to increase your daily fiber intake or eat breakfast everyday. Both of these goals are easily accomplished and will aid in weight management over the long term. Success with achievement of mini-milestones will go along way with helping you stick to your long term goals.
Conclusions:
- Avoid overly restricting intake. Instead focus on making better food choices. Remember, there are no “bad” foods, just “bad” eating patterns. Don’t make eating “a subject” or so technical you need help figuring out what to do. The goal here is not to take “control” but increase awareness.
- Practice balance, moderation and variety when choosing your foods.
- Balance your intake with moderate physical activity.
- Consume a variety of healthful foods daily, and allow yourself all foods you enjoy in moderation. Remember that normal eating also means there are days where you’ll overindulge and eat poorly. It’s just a day – move on from that – it’s really no big deal.