Over two-thirds of all adults in the United States are classified as either overweight or obese. That breaks down to 64 percent of all women and 72 percent of all men.
People become overweight when they take in more energy (calories) than they burn. Despite years of research and many false claims, the tried and true method to get rid of excess weight continues to be diet and exercise.
If you’ve tried any weight loss diet, you know it’s a lot easier for most of us to put on weight than it is to take it off. Millions of people looking for the easy way to get rid of excess pounds get taken by fad weight loss diets that charge too much and accomplish too little.
The Academy of Nutrition and Dietetics (formerly the American Dietetic Association or ADA) offers these suggestions to avoid falling for fads that are probably too good to be true:
• Too Fast
Healthy weight loss doesn’t happen in a hurry. Aim to lose half a pound to one pound each week.
• Quantity
It may sound good to be allowed to eat as much as you want, but not if it’s the same thing over and over again, like the cabbage soup diet. Also, avoid diets that eliminate entire groups of foods.
Your body needs nutrients from every food group to remain healthy and vitamin pills can’t take the place of nutritious food.
• Food combinations
There is no credible research showing that eating certain foods at the same time can cause you to either gain or lose weight.
• No exercise required
Diets that claim you don’t need to exercise are eliminating a valuable tool to help you lose weight. The more you move, the more calories you’ll burn and the better your overall health will be.
For long term weight control, you need to learn to control your portions and recognize which foods are your friends on the path to a healthy weight. There are many tools available online to help you calculate food calories and track your progress including the US Department of Agriculture’s SuperTracker.
Your health care provider can help you decide on the best diet plan to accomplish your goals. Try these tips to help get the most out of your weight loss diet:
• Eat slower
Spend more time thinking about what you are eating. You’ll enjoy your food more, plus you’ll give your stomach time to signal your brain when you are full, which can help prevent you from overeating.
• Pick a smaller plate
Don’t let a large plate trick you into eating larger portions. A healthy serving size on a smaller plate will leave you satisfied instead of overstuffed.
• Liquid calories
Avoid high-calorie drinks such as sugared sodas. Reach for water, fat-free milk, or other low calorie drinks.
• Be picky
Don’t eat high fat or high sugar foods on a regular basis. Choose fruits, vegetables, and dairy products that are high in nutrition instead.
• Dessert
Find lower calorie alternatives to high sugar desserts. Fruit or yogurt can satisfy the urge for sweet without all the empty calories found in baked goods and other desserts.
• Stick to your plan
Before you go out to eat, think about better choices you’ll find on the menu. Decide what you are going to have before you look at the menu and stick to your plan.
• Give yourself a treat
If you can’t get over a craving, give yourself a small portion, but only for special occasions. Remember, it’s not a treat if you eat it every day.
The bottom line -- losing weight takes work and commitment. But the changes you make to your lifestyle while you are on a weight loss diet can make a big difference to your overall health, whether or not you reach your weight loss goal.
Sources:
Academy of Nutrition and Dietetics. Staying Away from fad Diets. Web. January 15, 2012.
http://www.eatright.org/Public/content.aspx?id=6851
United States Department of Agriculture: Chose MyPlate. SuperTracker. Web. January 15, 2012.
http://www.choosemyplate.gov/supertracker-tools/supertracker.html
United States Department of Agriculture: Chose MyPlate.10 tips to a great plate. Web. January 15, 2012.
http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdf
Academy of Nutrition and Dietetics. Your Health and Your Weight. Web. January 15, 2012.
http://www.eatright.org/Public/content.aspx?id=6846
Weight-control Information Network. Overweight and Obesity Statistics. Web. January 15, 2012.
http://win.niddk.nih.gov/statistics/index.htm#overweight
Reviewed January 17, 2012
by Michele Blacksberg RN
Edited by Jody Smith