You are probably tired of trying weight loss methods that don't work. Both the Mayo Clinic Diet and "The Full Plate Diet," a book written by medical doctors that appeared on the best sellers list of the "New York Times" and "USA Today," have key components that may lead to sustainable weight loss. These weight loss methods focus on eating foods that the Mayo Clinic refers to as having a low-energy density, while reducing foods that have a high-energy density. Another key component is to increase physical activity.
Eat More Low-Energy Density Foods
Low-energy density foods are low in calories but high in volume. These foods include most fruit, vegetables and whole grains. They are typically high in water and/or fiber, which makes them very filling, allowing you to eat more of these foods without too much worry of acquiring an overabundance of calories. If you focus on eating these foods, it will be easy to reduce the number of calories you eat.
Eat Less High-Energy Density Foods
High-energy density foods are high in calories but low in volume. These foods include fats, sweets, and even refined carbohydrates and sweetened beverages. These foods are not typically very filling due to their lack of water and/or fiber, which means you tend to eat more calories than you actually need. For example, one orange is approximately 50 calories and 2.4 g of fiber, while one 8-oz. cup of orange juice is approximately 110 calories and 0 g of fiber.
Increase Physical Activity
You need a minimum of 2.5 hours of moderate activity a week. Try to increase physical activity in ways that benefit you more than just physically. You could do yard work or housework, wash your car by hand and play outdoor games with your family. Not only are you burning calories but you are completing necessary tasks or spending quality time with your family, which may make you more apt to stick to the physical activity.
Tips and Warnings
When eating, start with the fruit and vegetables on your plate so that you fill up with these low-energy density foods. Drink water instead of juice, soda or other sweetened beverages. Check nutritional labels to verify if a carbohydrate is whole grain. If it has no fiber, then it probably isn't whole grain.
Consult your health care provider before making major changes to your exercise routine.
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