The D Word

DIET - Some may think of this word and curse just thinking of it's implications. I commonly hear of people complaining that diets never work for them, that they are always way too hungry, that they feel tired, weak, and often end up eating more and gaining more weight because of it. And then, they give up. It is too hard to make that drastic change in their lives. They try different diets, but all with the same result. Why?

By definition diet is foods eaten by a particular person or group. So, really, we are all dieting. No matter our body size or composition what we put into our body is our diet. So, we are all in this together.

Those who want to lose weight want to do so immediately. They want a quick turn around and quick results. Fad diets are all over the place promising such results. The problem with fad diets are that they are just that, a fad. Results often times are disappointing AND dangerous. While you may see results from the start, the chances that the weight will stay off is slim. The fact is, there is not a fad diet out there that has shown it can make results stick. And, isn't the important thing what our weight is at the end of a decade, not at the end of a day?

The Institute of Medicine's expert panel has stated: "Because improvements in the quality of the diet and especially the amounts of food consumed are important to weight loss, as is modifying one's lifestyle to incorporate reasonable physical activity, any weight-loss program must attend to these two components, providing the participant with necessary information and, ideally, skills." So, it is the quality of the diet and the amount of food consumed that are important to the diet portion of weight loss.

In order to reach your weight loss goals get the word diet out of your mind! You want to make a lifestyle change that will allow you to maintain a healthy weight by eating nutritious foods from all of the food groups in the amounts that are right for your body without completely eliminating anything. Give yourself some time to change the way you eat. It did not take you a week to get to where you are at so don't expect to lose the weight as quickly. Allow room for small treats. Most of us gets cravings and if we give in to a small treat here and there we will not end up eating an entire bag of potato chips in a fit of desperation. Eating should be pleasurable as well as nutritious, so go ahead and indulge a little!

Here are some tips for eating healthy for a lifetime:

• Choose the right number of calories to maintain a healthy weight or lose weight slowly
• Eat food groups from all of the food groups everyday
• Pay extra attention to eating fruits and vegetables, they are the key to good health
• Choose whole grains instead of processed white breads and cereals
• Enjoy lean meats, poultry and fish, but watch your portion sizes
• Get enough calcium with low-fat dairy products, supplements or calcium-fortified foods
• Cook with heart-healthy canola and olive oils
• Allow yourself room for the occasional treat, but:
• Don't make a habit of eating lots of sugar, sodium and bad fats
• Don't skip breakfast, people who eat breakfast tend to stay at a healthy weight
• Snack on fresh fruits and a few nuts instead of a candy bar
• Start your dinner with a soup or salad
• Drink plenty of water
• Keep a food diary for a few months until you get used to choosing healthy foods all of the time
• Don't forget about exercise -- physical activity burns calories and builds muscle 

You need to find a lifestyle change that works for you. It should be rewarding and give you more energy, not be dreadful and make you feel depleted. Make small changes in your life now and you will see results that will stay for a lifetime.