Arm yourself with facts about dieting to increase your chances of victory in the battle of the bulge. Understanding how dieting works can help you execute a strategy that leads to weight loss for the long term. Forget unproven tactics, gimmicks and subterfuge, and combat fat with tried-and-true methods.
Fad Diets Usually Don't Work
Although fad diets fulfill the desire for a quick fix, they can be an enemy to weight loss. Avoid fad diets by noticing red flags, such as a focus on one specific food item, a requirement to skip meals or replace meals with special products, drastic calorie cutting, or a requirement to take herbs or pills.
Set Realistic Goals
Set yourself up for success with a realistic goal. Each 1 lb. you lose requires a deficit of 3,500 calories. Take a slow and steady approach, and plan on losing no more than 1 to 2 lbs. per week. This equals burning 500 to 1,000 calories more than you eat each day.
Lifestyle Changes Get Results
You will regain weight from temporary changes when you go back to your old habits. Avoid this by using strategies you can live with for years to come. Some lifestyle changes that support weight management include finding ways to be physically active; adding fruits, vegetables and whole grains to your diet; controlling portions; eating only when hungry; avoiding mindless snacking; slowing your pace of eating; and managing stress, which is a primary cause of overeating.
Make a Commitment
Realize that permanent weight loss takes time and effort, and is a long-term commitment. This commitment requires focus and effort directed at changing unhealthy habits. Recognizing this in advance can prepare you for what's required and help you stick to your long-range plan of attack.
Strong Motivation Helps
Sticking with a diet isn't always easy. Identify your reasons for dieting to strengthen your resolve, and call on these allies in your success as needed. Motivating factors may include such things as improving your health, finding a mate or preparing for an important social event.
Formulate a Detailed Plan
Map out a detailed plan before beginning a diet. Set goals for eating, such as what changes you'll make in your food choices and the number of calories you'll consume. Plan the type of physical activity you'll do, including when and for how long. Plan strategies for dealing with social events. Make your goals specific, measurable and achievable.
Don't Go Hungry
Use tactics to keep hunger under control to avoid binging. Don't skip meals -- have three meals and regular snacks or six small meals per day to keep your blood sugar under control. Eat every two to three hours. Avoid foods that make blood sugar crash, such as white bread, potatoes, white rice, sweets and other foods made from refined grains.
Seek Support
Enlist support to conquer excess weight. Not everyone needs it, but if you do, finding positive, encouraging people who will listen to your concerns and provide accountability can help you reach your goals.
Exercise is Important
You can lose weight without exercise, but it can help you reach your goal faster. You should do 30 minutes of aerobic exercise each day, but any physical activity, such as using the stairs instead of the elevator, will burn calories. Exercise is vital to maintain weight long term, according to studies that followed people who managed their weight successfully after dieting.
Track for Success
Tracking your efforts can increase dieting success. Maintain a journal and record everything you eat, your feelings associated with eating, any exercise you do and your weight. Keeping a record can help identify patterns, situations and emotions that sidetrack your diet and help you stay on track, according to nutrition and psychology experts at the Pennington Biomedical Research Center.
References
- "Behavioral Approach to Weight Loss"; Heli Roy, PhD, R.D., et al; October 2009
- Harvard School of Public Health: How to Get to Your Healthy Weight
- FamilyDoctor.org; What It Takes to Lose Weight; December 2010
- MayoClinic.com; Weight Loss: 6 Strategies for Success; December 2010
- TeensHealth; 5 Ways to Spot a Fad Diet; May 2010
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