For most of us, dieting equals loss. You have to take foods away in order to lose weight. Perhaps it is the stigma of deprivation that contributes to the low success rates of most diet plans. According to physicians and nutrition experts, successful weight loss is about moderation. In fact, they have some surprising additions they suggest you make to your diet regime that can increase your chance of successful weight loss.
1. Your favorite foods—Yes, you read this right. Make sure you include your favorite foods. The key is moderation If you crave chocolate or pretzels, your chances of learning to eat them in moderation are much better than your chances of totally eliminating your favorite foods from your diet. When shopping, and cooking, learn how to limit your portion. Buy a fresh bakery cookie instead of a bag of Oreos. Keep lunch-size bags of snack foods on hand instead of the large economy bags of chips. If you want to bake, keep one or two cookies and give the rest to neighbors, or drop a batch off at your local senior center.
2. Spice it up—Foods that are filled with flavor help you feel satisfied. The good news is that spices don’t add calories, carbs or fat! Many even have healthful properties. In fact, capsaicin, the ingredient in spicy peppers, has been found to reduce appetite. The next time you crave something sweet, pop a fireball candy in your mouth. Its combination of sweet and spice will satisfy your craving for just a few calories.
3. Convenience foods—Certainly foods made from fresh ingredients are best for your health. But, unless you are Oprah and have a full time chef in your kitchen, the chances are you will use convenient food in your diet. Make sure that you only stock the health brands. Start reading labels and look for lower fat, lower sodium, lower sugar in your convenience foods. Clean your cupboards of the less healthy brands you have on hand. (Donate your canned sauces, boxed macaroni and cake mixes to a food pantry.) The stock up on basics like frozen vegetables with no sauce, whole-grained pasta, reduced-fat cheese, low sodium canned tomatoes and beans, pre-grilled chicken breast, whole grain tortillas or pitas and bags of salad greens.
4. Time—Everyone needs more time, of course. But the best road to successful weight loss is to take your time. Rapid weight loss often results in a yoyo effect, where you lose/gain/lose/gain. Set realistic weight goals. If your expectations are too high, you are more apt to get discourage. Keep in mind that you will start seeing health benefits even when you only lose 5% of your body weight. Every pound counts!
5. Sleep—Sleep is important for your overall health, but especially important when you are trying to lose weight. A sleep deprived body overproduces ghrelin, which stimulates your appetite. Sleep deprivation can also result in a decreased amount of leptin in your system. Leptin is the hormone that signals to you that you are full. So add some zzz’s to your diet.
6. Alcohol on weekends only—There have been a number of studies about the benefits of alcohol consumption that have made headlines. But if you read the research further, you will find that most of the benefits are found in moderate to limited consumption of beer, wine or distilled beverages. For the most part, alcohol is converted directly to fat. Excessive consumption can quickly counteract your careful diet regime. Like everything else, enjoy alcohol in moderation. Try to limit your drinking to one drink, a couple of days a week. Enjoy a beer or a glass of wine at your weekend barbeque. But go back on the wagon during the week!
7. Sugarless—Try grabbing for a stick of sugar free gum the next time you have a craving. In addition to controlling your appetite, chewing sugar free gum aides in oral health.
8. Celebrations—Eureka! You have just reached a weight loss milestone. It could be a lower dress size, or you just lost that first five pounds. Time to celebrate. But it is also time to learn how to celebrate without having food involved. Treat yourself to a book, a movie or add some tunes to your iPod. Go dancing, visit your favorite museum, or even have a shopping spree. Just stay away from hot fudge sundaes, pizza and cheeseburgers.
9. Side dishes and desserts—You know you need to add fruits and vegetables to your diet. Use vegetable side dishes to add color and variety to your meals. Grilled, roasted, and steamed vegetables are low in calories and rich in nutrients. Replace pasta or potatoes with a second vegetable side dish. And don’t skip dessert. Fresh fruits are a refreshing satisfying way to close out your meal.
10. Pen and paper—No this is not a new way to add fiber to your diet. Keep a pen and notebook handy to keep a diary of your food consumption. Writing what you eat makes you more aware of how much and what kind of food you are consuming. Studies have shown that people who keep food diaries lose twice as much weight as those who shun pen and paper.
1. Your favorite foods—Yes, you read this right. Make sure you include your favorite foods. The key is moderation If you crave chocolate or pretzels, your chances of learning to eat them in moderation are much better than your chances of totally eliminating your favorite foods from your diet. When shopping, and cooking, learn how to limit your portion. Buy a fresh bakery cookie instead of a bag of Oreos. Keep lunch-size bags of snack foods on hand instead of the large economy bags of chips. If you want to bake, keep one or two cookies and give the rest to neighbors, or drop a batch off at your local senior center.
2. Spice it up—Foods that are filled with flavor help you feel satisfied. The good news is that spices don’t add calories, carbs or fat! Many even have healthful properties. In fact, capsaicin, the ingredient in spicy peppers, has been found to reduce appetite. The next time you crave something sweet, pop a fireball candy in your mouth. Its combination of sweet and spice will satisfy your craving for just a few calories.
3. Convenience foods—Certainly foods made from fresh ingredients are best for your health. But, unless you are Oprah and have a full time chef in your kitchen, the chances are you will use convenient food in your diet. Make sure that you only stock the health brands. Start reading labels and look for lower fat, lower sodium, lower sugar in your convenience foods. Clean your cupboards of the less healthy brands you have on hand. (Donate your canned sauces, boxed macaroni and cake mixes to a food pantry.) The stock up on basics like frozen vegetables with no sauce, whole-grained pasta, reduced-fat cheese, low sodium canned tomatoes and beans, pre-grilled chicken breast, whole grain tortillas or pitas and bags of salad greens.
4. Time—Everyone needs more time, of course. But the best road to successful weight loss is to take your time. Rapid weight loss often results in a yoyo effect, where you lose/gain/lose/gain. Set realistic weight goals. If your expectations are too high, you are more apt to get discourage. Keep in mind that you will start seeing health benefits even when you only lose 5% of your body weight. Every pound counts!
5. Sleep—Sleep is important for your overall health, but especially important when you are trying to lose weight. A sleep deprived body overproduces ghrelin, which stimulates your appetite. Sleep deprivation can also result in a decreased amount of leptin in your system. Leptin is the hormone that signals to you that you are full. So add some zzz’s to your diet.
6. Alcohol on weekends only—There have been a number of studies about the benefits of alcohol consumption that have made headlines. But if you read the research further, you will find that most of the benefits are found in moderate to limited consumption of beer, wine or distilled beverages. For the most part, alcohol is converted directly to fat. Excessive consumption can quickly counteract your careful diet regime. Like everything else, enjoy alcohol in moderation. Try to limit your drinking to one drink, a couple of days a week. Enjoy a beer or a glass of wine at your weekend barbeque. But go back on the wagon during the week!
7. Sugarless—Try grabbing for a stick of sugar free gum the next time you have a craving. In addition to controlling your appetite, chewing sugar free gum aides in oral health.
8. Celebrations—Eureka! You have just reached a weight loss milestone. It could be a lower dress size, or you just lost that first five pounds. Time to celebrate. But it is also time to learn how to celebrate without having food involved. Treat yourself to a book, a movie or add some tunes to your iPod. Go dancing, visit your favorite museum, or even have a shopping spree. Just stay away from hot fudge sundaes, pizza and cheeseburgers.
9. Side dishes and desserts—You know you need to add fruits and vegetables to your diet. Use vegetable side dishes to add color and variety to your meals. Grilled, roasted, and steamed vegetables are low in calories and rich in nutrients. Replace pasta or potatoes with a second vegetable side dish. And don’t skip dessert. Fresh fruits are a refreshing satisfying way to close out your meal.
10. Pen and paper—No this is not a new way to add fiber to your diet. Keep a pen and notebook handy to keep a diary of your food consumption. Writing what you eat makes you more aware of how much and what kind of food you are consuming. Studies have shown that people who keep food diaries lose twice as much weight as those who shun pen and paper.
