A successful diet program must include gradual changes in your eating and physical activity behavior that you can maintain across your lifespan. Such a program incorporates palatable foods and exercise activities you enjoy which are convenient within your schedule. Monitor your food intake every day and weigh yourself once a week to ensure your dieting success, according to a 2005 article by registered dietitian Amy Otto and John Jakicic, Ph.D., published in the "Health & Fitness Journal."
Eat Breakfast
Your breakfast sets the tone for your meals and your energy throughout the rest of the day. It reduces your consumption of fats and decreases impulsive snacking, according to a 2005 article by Gary Miller, Ph.D., published in the "Health & Fitness Journal." This reduces the total number of calories you eat per day. Eat a slice of whole grain bread or a serving of whole grain cereal with a boiled egg, an orange and a cup of skim milk for lasting energy.
Use Measuring Utensils
Measuring spoons, measuring cups and kitchen scales enable you to accurately measure your food and keep track of your caloric intake. Use these tools as often as possible. Use a measuring cup to scoop your rice out of the rice pot, pour your cereal into the measuring cup then into your bowl, and use a tablespoon to portion your natural peanut butter.
Keep a Food Log
A food log may be as simple as listing all the calories you eat or as detailed as recording your calories, carbs, protein, fat and fiber. Such a log makes it readily visible how many calories you are eating and is also quite helpful in creating meals with specific carbohydrate and protein content.
Exercise Intensely
Highly-intense exercise burns more calories after your session compared to low-intensity, long-duration exercise, according to a 2009 article by Brad Schoenfeld, and Jay Dawes, published in the "Strength and Conditioning Journal." Do one interval training workout per week such as sprinting for 30 seconds and walking for 90 seconds totaling 20 minutes. Exercise along with cutting calories reduces body fat faster, permitting you to more quickly lose weight and achieve your goals. This positive feedback increases your motivation to continue with your diet program.
Eat Before and After a Workout
Your body needs energy to exercise at the intensity necessary for fat loss. A pre-workout meal should have slow-releasing energy foods like an apple or orange in a protein shake or natural peanut butter with an all-fruit spread atop a slice of sprouted-grain bread. A post-workout meal should include fast-digesting carbs to replenish the stored glucose you use during your workout; eat a half-cup of white rice with chicken soup or a plain baked potato with chili.
References
- "ACSM's Health & Fitness Journal"; Motivating Change: Modifying Eating and Exercise Behaviors for Weight Management; John Jakicic, Ph.D., and Amy Otto, Ph.D., RD; Jan./Feb. 2005
- "ACSM's Health & Fitness Journal"; Your Clients Are What They Eat: Balancing Weight with Diet Part 1; Gary Miller, Ph.D.; January/February 2005
- "Strength and Conditioning Journal"; High-Intensity Interval Training; Brad Schoenfeld and Jay Dawes; Dec. 2009
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