The National Center for Health Statistics at the Centers for Disease Control and Prevention estimates two-thirds of American adults are overweight or obese, according to research published in the "Journal of the American Medical Association" in 2010. Fad diets persuade people into believing they can lose weight, yet these diets may incur health risks. Nutritionists are trained professionals who can counsel you on eating a healthy diet, losing and maintaining a healthy weight.
Reduce Your Calories
To lose weight, you must consume less dietary calories than you expend through physical activity and metabolism. Initial weight loss may be due more from loss of water than fat, yet is rarely permanent. A sustainable weight loss plan aims to lose ½ to 2 lbs per week and includes a diet that is moderate in the amount of calories from healthy foods and beverages and daily exercise. Contrary to some popular diets, consuming whole, unprocessed carbohydrates and healthy fats can be beneficial, so long as you do not over-consume the total amount of calories allotted each day. Avoid drinking sweetened beverages because they provide empty calories that can increase your weight. Eliminating one can of soda per day can help you lose 15 lbs in 1 year. Instead, drink distilled or filtered water.
Eat Smaller Portions
Increased portions are one of the trends associated with obesity, according to research by the Department of Nutrition at the University of North Carolina at Chapel Hill and published in the "Journal of the American Medical Association" in 2003. Eating smaller portions can reduce the amount of calories you consume in each meal. Choose smaller plates so you can reduce your portions. When eating away from home, split the meals in half. Always stop eating when you become full, even if food is left on your plate.
Consume More Vegetables
Vegetables contain an abundance of nutrients that include vitamins, minerals and antioxidants. Vegetables are also high in fiber and can fill you up and reduce your appetite, so you may feel less likely to binge on foods high in calories. The Centers for Disease Control and Prevention recommends that adult women and men consume between 2 ½ to 3 cups and 2 1/2 to 4 cups of vegetables, respectively, every day. The more physically active you are, the more vegetables you should eat.
Consume Healthy Snacks
Consuming healthy snacks that are filling and low in calories can help you sustain your weight loss. Plan your snacks ahead instead of binging when you get the urge to eat. Healthy snacks include low-fat yogurt, fruit, nuts, vegetables, legumes and whole grains, such as quinoa or barley.
References
- "Journal of the American Medical association"; Prevalence and Trends in Obesity Among US Adults, 1999-2008; Flegal, K.M., M.D. Carroll, et al.; Jan 20 2010
- University of Pittsburgh Medical Center: Fad Diets
- National Institute of Diabetes and Digestive and Kidney Diseases: Weight Loss and Nutrition Myths
- Healthcastle Nutrition: 5 Simple Ways to Lose Weight without Feeling Deprived
- "Journal of the American Medical Association"; Patterns and Trends in Food Portion Sizes, 1977-1998; Nielsen, S.J. and B.M. Popkin; Jan 22-29 2003
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