It often seems when someone you know starts on a new diet, that person is excited about the prospect. The dieter might tell you about the different phases of the diet, the foods she can or cannot have and the sorts of specialty recipes that are involved. But to you, this sounds exhausting and unappetizing. You may believe you are too stubborn and lazy to lose weight on any sort of diet. Ironically, this attitude, is a good mind set to lose weight the healthy way and to keep it off once you do. You don't need any particular energy or enthusiasm to make a life change that involves healthy eating.
About Fad Diets
When people go on fad diets, they typically are excited and are willing to try all sorts of crazy ideas such as consuming nothing but an orange juice and molasses drink, as The Detox Plan recommends. People may lose weight through fad diets, but the key to keeping the weight off is changing your eating habits and physical activity to something that you can enjoy, maintain and live with for the rest of your life. Just losing 5 percent to 7 percent of your weight can improve your quality of life and can help to prevent Type 2 diabetes, according to the Weight-control Information Network.
Calories
Weight loss is logical; you must take in fewer calories than what your body uses. One lb. of fat equals 3,500 calories. Cut 500 calories a day and you lose 1 lb. a week. This does not necessarily mean eating tiny portions or cutting out foods you enjoy, but you do not want to overeat junk food, either. Get into the habit of eating plenty of vegetables, fruits, proteins, whole grains and fiber. Proteins and fiber make you feel full longer, and many fruits, vegetables and whole grains are low in calories. High-fiber foods are particularly conducive to weight loss because you can eat larger portions, they take longer to chew, and they take a long time to digest. Fruits and green vegetables are high in fiber, as are beans, high-fiber cereal, bran muffins, and whole-wheat bread and pasta.
Breakfast
MayoClinic.com recommends that you eat breakfast every day to ward off hunger and the temptation to overeat later in the day. Breakfast also gives you energy so that you will want to be more active during the day. Try having an apple, some cheddar cheese and a handful of walnuts for breakfast. Or, have a whole-grain waffle spread with peanut butter and topped with raisins.
Tips
Pour less cereal in your bowl so you can fill it with blueberries or bananas. Cut the cheese you put in your omelet by half and substitute chopped tomatoes or onions. Put less meat in your sandwich and more lettuce, tomato and avocado. When you have pasta, top it with a tomato-based red sauce instead of a cream-based white sauce. Keep in mind that asparagus fries are not the same as eating steamed asparagus. Once a vegetable is breaded and fried, it is high-calorie. Put dressing, cheese and nuts on your salad if you like, but do not overdo those items. Dried fruit contains more sugar than fresh, so eat smaller amounts of dried fruit. Add some exercise to the mix. Get out and walk 30 minutes a day, but check with your doctor before undergoing any sort of rigorous exercise program.
References
- "Newsweek"; Worst Fad Diets; Barbara Kantrowitz; January 2009
- Weight-Control Information Network; Weight Loss for Life; January 2009
- Medical News Today; Weight Watchers Finally Accepts Where Calories Come From Matters Too; November 2010
- Mayo Clinic; Weight Loss; Katherine Zeratsky
- Helpguide.org: Healthy Weight Loss and Dieting Tips;
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