Diet & Weight Management
Diet & Weight Management Overview
Weight Management Strategies for Success
If you’ve tried a diet and “failed,” consider yourself successful. DIETS DON’T WORK! Drastically cutting calories, eliminating entire food groups or depriving yourself of foods you actually like are not strategies for long-term success. The good news is that you can permanently change destructive eating habits and break the “diet mentality” for good. Below are strategies to help you approach weight management with a more positive and productive mindset.
Focus Beyond the Scale
Rather than setting your sites on a particular number of the scale, measure success in more meaningful ways. For example, aim to lose a clothing size or measure your losses in inches around your hips, waist, thighs, and arms. If you are focused on using the scale, aim for no more than 1-2 pounds of weight loss per week. Losing even 5-10% of your total body weight can have a beneficial impact on reducing the risk for developing many chronic diseases and can provide a sense of motivation.
Calories Count
Simply put, calories count. The bottom line: to lose weight you have to use up more calories than you take in. Since a pound is about 3,500 calories, you need to reduce your intake by 500-1,000 calories a day to lose about 1 to 2 pounds a week (don’t go lower than 1,200 calories a day though!).
Track your intake
Studies show that writing down what you eat is an effective method for weight loss. It raises awareness and forces you to think about what and how much you’re eating. Every bite or sip counts! Tracking is also an effective tool for evaluating your eating habits and patterns. slimtofits, Lose It, and Sparkpeople are top-ranked web-based and phone apps to help you track your daily intake and activity level. The Healthy Eating Planner is a tool to help you assess your current eating habits, set goals and create a meal plan.
Stay a Day Ahead of Your Meals
Busy, over-packed schedules can send you straight to the drive thru if you don’t have a plan. Make use of your downtime to develop a basic menu for the upcoming week, go food shopping, and batch cook. Keep healthful foods on hand so you can toss together a wholesome meal in no time.
Here are some helpful resources for meal planning:
The Food Personality Quiz
Weekly Meal Planner
Shopping List
Avoid “Bottom Heavy” Diets
Distribute your calories throughout the day rather than eating most of them after the sun goes down. This helps to keep your metabolism fired up, prevents drastic swings in blood sugar and helps with portion control throughout the day. A good rule of thumb is to eat every 3-4 hours. Think “mini-meals” rather than a light breakfast, quick lunch and oversized dinner.
Mind Your Meals (and Snacks) and Ride out Cravings
Being “mindful” around meals and snacks means that you are truly focused on what you are eating. If you have a tendency to eat out of “habit” versus “hunger,” you are likely eating more than you realize. Eating when you are truly hungry, not because you’re bored or procrastinating, can help you trim off 500 calories per day in no time.
If you know that it’s not hunger that’s pulling you towards your next bite, you can learn to “ride out” the craving. While it can help to have something calorie-free to drink or distract yourself with an activity like going for a walk, these are short-term fixes. If you struggle with stress or emotional eating, a mindful eating app called Eat Right Now can help you to improve your relationship with food and strengthen your control over cravings. Contact slimtofits.blogspot.com to learn more.
Think your Drinks
Don’t spend the day sipping away your calories. Beverages like juice, soda, sweet teas, energy drinks, and flavored coffees can put a big dent in your daily calorie budget. Make a habit of increasing your water intake. If plain old H20 isn’t your thing, jazz it up with fresh lemon or lime or try a calorie-free flavored seltzer. Count your cocktails too. Alcohol is dense in calories, even before it makes its way into a mixer. Rethink your drink!
Get FFIT
While nutrition plays the starring role in weight loss, physical activity is more than just an understudy. Fit in ways to get FFIT!
Fun- Find activities that you enjoy and chances are you’ll stick with them. Try a new dance or martial arts class, take a hike or sign up for a local 5K fun run or walk.
Frequency- The most current physical activity guidelines recommend a minimum of 150 minutes of moderate-intensity aerobic activity a week. Muscle-strengthening activities that involve all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) should be incorporated on 2 or more days a week.
Intensity- Moderate-intensity aerobic activity means you’re working hard enough to raise your heart rate to break a sweat. You’re able to talk, but not sing the words to your favorite song. It’s a “5 or 6” on a scale of “0 to 10.” Brisk walking, dancing, swimming, and bicycling on a level terrain are examples.
Time- While 150 minutes each week sounds like a lot of time, you don’t need to do it all at once. Spread your activity out during the week. You can even break it up into smaller chunks of time during the day. It’s about what works best for you, as long as you’re doing physical activity at a moderate effort for at least 10 minutes at a time.
Healthy eating is one of the best things you can do to prevent and control health problems such as heart disease, high blood pressure, type 2 diabetes, and some types of cancer.
Choosing a Weight Loss Program
When you're looking for a weight loss program, it's wise to look for one that will meet your needs and set you up for long-term success.
In general, look for programs that focus on steady weight loss -- about 1-2 pounds a week.
While you're choosing a program, ask these questions:
- Does the staff include qualified counselors and health professionals such as registered dietitians, doctors, and exercise physiologists?
- How limited are the food choices?
- Who sets your weight loss goal: you, or someone else?
- What percentage of people complete the program?
- What is the average weight loss among people who finish the program and at one year?
- What percentage of people have problems or side effects? What are those problems?
- Is there a maintenance program to help keep the weight off once you lose it? Maintaining weight loss is important, so there should be a plan for this.
- What is the total cost, including any foods or supplements that are required?
If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, talk to your doctor before you start any weight loss program.
If you plan to use a very-low-calorie diet, definitely see your doctor first and check in with him/her throughout your diet.
Losing Weight Without Fad Diets
If you've followed a fad diet, you have plenty of company. But have you been able to stay on these deprivation diets for a long time? And if you did lose weight, did the pounds stay off once you went back to your usual way of eating?
Fad diets don't help you keep off the weight in the long term. So what does work? The best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits.
Here's some simple, straightforward advice.
Variety is Key
Just as a car needs the proper gasoline to make it run, a body needs a healthy diet to develop properly. That means the right balance of protein, carbohydrates, and fat -- as well as a host of other nutrients.
When you go on a fad diet and exclude necessary nutrients, you're putting yourself at risk for becoming ill. Getting too little of any nutrient may not cause an immediate problem. But if it's lacking for a long time, you may find you have health problems.
Practice Portion Control
Food servings have grown larger and larger over the years. And fast-food restaurants aren't the only places you'll find supersized meals. Researchers have noted that from 1970 through the 1990s, portion sizes of hamburgers, burritos, tacos, french fries, sodas, ice cream, pie, cookies, and salty snacks increased -- whether the foods were eaten at home or at restaurants.
What does a healthy serving size look like?
- A cup of fruit should be no larger than your fist.
- An ounce of cheese is about the same as the size of your thumb from base to tip.
- 3 ounces of meat, fish, or poultry (a normal serving) is about the size of your palm.
- 1 to 2 ounces of nuts equals your cupped hand.
Here are some simple tricks to scale back your portions (and calories):
- Serve your meals on salad plates instead of large dinner plates.
- Store snack foods in tiny sandwich bags.
- When ordering out, share your entrée with a friend. Or eat half and take the rest home for later.
- Ask for a kids' meal or small size at a fast-food restaurant. Never go for a supersized portion.
Then, Follow These Simple Strategies
- Eat a variety of foods. Make sure your diet includes lean protein; complex carbohydrates such as whole grains, fruits, and vegetables; and "good" fats like omega-3 fats from fish and monounsaturated fats from avocados, nuts, and olives or olive oil. When you go on a fad diet and exclude necessary nutrients, you're putting yourself at risk for becoming ill. Getting too little of any nutrient may not cause an immediate problem. But if it's lacking for a long time, you may find you have health problems
- Say no to bad fats. Minimize how much saturated fat you get from animal sources, and eliminate trans fats from the fried foods, snacks, and fast-food products you eat.
- Get Plenty of fruits and vegetables. How many depends on your age, sex, and activity level. A good reference point for adults is 2 to 3 cups of vegetables and 1.5 to 2 servings of fruits a day.
- Exercise at least 150 minutes each week. This can be divided into smaller blocks of time. For example, you could do a brisk walk for 10 minutes three times a day for 5 days to reach 150 minutes.
- Clean out the kitchen! Toss out high-calorie, high-fat, sugary foods that will tempt you to overeat -- chips, cookies, crackers, ice cream, candy bars, and the like. Then, fill your fridge and cupboards with lean protein, fruits, vegetables, whole grains, legumes, nuts, seeds, good fats, and fat-free or low-fat dairy products.
- Eat smaller meals more frequently. Aim for five to six mini-meals per day. Space your meals every 3 to 4 hours. Try taking low fat cheese and whole-grain crackers to school or work for a snack, or eat a tablespoon of peanut butter with one slice of whole-grain bread. Find foods that are healthy and that keep you full.
- Fill up on the good stuff. Pile on the salad and super servings of green beans, broccoli, cabbage, kale, or other low-calorie vegetables instead of high-fat foods, breads, pasta, and desserts. If you’re still hungry after a meal and you want seconds, go for veggies.
- Snack on berries. Dark berries (blueberries, blackberries, cherries, and raspberries) are rich in healthy antioxidants. They’re also low in calories and fat and high in fiber.
- Avoid "empty calories." Steer clear of sugar-containing sodas and fruit drinks. Limit refined sugars found in candy, cookies, and cakes.
If you need more information on weight loss and dieting, talk to your health care provider or a registered dietitian. Ask your doctor about your "ideal" weight and the number of calories you must eat to lose pounds and maintain an ideal weight.
Also, ask friends, family, or co-workers to join you as you work to change your eating habits and pare down your weight. Sticking to a weight loss plan is much easier when you have someone to support you.
High-Protein Diet for Weight Loss
Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.
Remember, calories still count. You'll want to make good choices when you pick your protein.
If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.
The Best Protein Sources
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
- Lean meats
- Seafood
- Beans
- Soy
- Low-fat dairy
- Eggs
- Nuts and seeds
Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.
Remember, calories still count. You'll want to make good choices when you pick your protein.
If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.
The Best Protein Sources
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
- Lean meats
- Seafood
- Beans
- Soy
- Low-fat dairy
- Eggs
- Nuts and seeds
It's a good idea to change up your protein foods. For instance, you could have salmon or other fish that's rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here's how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 14g
3 ounces tofu, firm: 9g
1/2 cup cooked lentils: 9g
2 tablespoons natural-style peanut butter (7g) or almond butter (6.7g)
3 oz skinless chicken breast: 26g
3 oz fish fillet (depending on type of fish): 17-20g
1 ounce provolone cheese: 7g
1/2 cup cooked kidney beans: 7.7g
1 ounce almonds: 6g
1 large egg: 6g
4 ounces low-fat plain yogurt: 6g
4 ounces soy milk: 5g
4 ounces low-fat milk: 4g
Carbs and Fats
While you're adding protein to your diet, you should also stock up on "smart carbs" such as:
- Fruits
- Vegetables
- Whole grains
- Beans and legumes (both also have protein)
- Low-fat milk and yogurt (both have protein)
Also try healthy fats such as:
- Nuts and natural-style nut butters
- Seeds
- Olives
- Extra virgin olive oil and canola oil
- Fish
- Avocados
To help manage your appetite, it also helps to split your daily calories into four or five smaller meals or snacks.
Surprising Reasons You're Gaining Weight
What's With the Weight Gain?
What's With the Weight Gain?
If you started taking in more calories than usual or cutting back on exercise, you wouldn't be surprised if the numbers on the scale crept higher. But what if you're doing everything the same as you always do, and your weight still goes up? It's time to delve a litle deeper into what might be going on.
Lack of Sleep
There are two issues at work with sleep and weight gain. First, if you're up late, the odds are greater that you're doing some late-night snacking, which means more calories. The other reason involves what's going on in your body when you're sleep-deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.
There are two issues at work with sleep and weight gain. First, if you're up late, the odds are greater that you're doing some late-night snacking, which means more calories. The other reason involves what's going on in your body when you're sleep-deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.
Stress
When life's demands get too intense, our bodies go into survival mode. Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.
When life's demands get too intense, our bodies go into survival mode. Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.
Hypothyroidism
If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you're probably feeling tired, weak, and cold, and gaining weight. Without enough thyroid hormone, your metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.
If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you're probably feeling tired, weak, and cold, and gaining weight. Without enough thyroid hormone, your metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.
Don't Blame Menopause
Most women do gain some weight around the time of menopause, but hormones probably aren't the only cause. Aging slows your metabolism, so you burn fewer calories. And changes in lifestyle (such as exercising less) play a role. But where you gain weight may be related to menopause, with fat accumulating around your waist more than your hips and thighs.
Most women do gain some weight around the time of menopause, but hormones probably aren't the only cause. Aging slows your metabolism, so you burn fewer calories. And changes in lifestyle (such as exercising less) play a role. But where you gain weight may be related to menopause, with fat accumulating around your waist more than your hips and thighs.
Carbs for Weight Loss?
Can certain starches really aid weight loss?
Just as we've been hearing more and more about good and bad fats, diet gurus are starting to talk more about good and bad carbohydrates. And word is getting around.
On her television show, Oprah Winfrey claimed to have lost weight by switching from bad carbs to good. Likewise, many diet programs, such as Body-for-Life, tout the health benefits of good carbs. But are there really such things as good and bad carbohydrates?
"Some carbs are better than others, but it's not really a question of one carb being 'good' and one being 'bad,'" says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa.
"If you're eating to get energy for physical activity right away, simple carbs -- pasta, white bread, processed cereals, and the like -- work well. If someone is heavy or wants to manage weight, it is smart to chose high-fiber carbohydrates."
Foods high on the glycemic index turn to glucose fast. But that speed can cause a spike in levels of the hormone insulin, which the body needs to process glucose into physical energy. Foods low on the index -- sweet potatoes, brown rice, leafy greens, fat-free milk -- break down slowly and result in lower insulin levels.
"Unless you're a diabetic, glycemic index may not be all that important," says Alhadeff, who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable.
But what about the notion that glucose from high-index foods is more likely to be stored as fat?
"The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose -- complex carbohydrates -- is always better," says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. "But the reasons it is better are not because it somehow lessens or alters fat storage."
Can certain starches really aid weight loss?
Just as we've been hearing more and more about good and bad fats, diet gurus are starting to talk more about good and bad carbohydrates. And word is getting around.
On her television show, Oprah Winfrey claimed to have lost weight by switching from bad carbs to good. Likewise, many diet programs, such as Body-for-Life, tout the health benefits of good carbs. But are there really such things as good and bad carbohydrates?
"Some carbs are better than others, but it's not really a question of one carb being 'good' and one being 'bad,'" says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa.
"If you're eating to get energy for physical activity right away, simple carbs -- pasta, white bread, processed cereals, and the like -- work well. If someone is heavy or wants to manage weight, it is smart to chose high-fiber carbohydrates."
Foods high on the glycemic index turn to glucose fast. But that speed can cause a spike in levels of the hormone insulin, which the body needs to process glucose into physical energy. Foods low on the index -- sweet potatoes, brown rice, leafy greens, fat-free milk -- break down slowly and result in lower insulin levels.
"Unless you're a diabetic, glycemic index may not be all that important," says Alhadeff, who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable.
But what about the notion that glucose from high-index foods is more likely to be stored as fat?
"The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose -- complex carbohydrates -- is always better," says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. "But the reasons it is better are not because it somehow lessens or alters fat storage."
