Over 60% of Americans are overweight, and at least 25% of those are obese. Overweight or not, we all fight a nutritional battle every time we enter a grocery store or a fast food restaurant. Low-fat or low-carb? South Beach
1. Keep a food diary. Most people underestimate their caloric intake, until they start writing it down. Although people may find it tedious to write down every consumed morsel, it can be the most effective way to point out what you are actually eating so you can get on a healthy eating plan. Behavior modification is one of the most successful methods for long-term weight management. And who wants to regain weight after working so hard to lose it? Keeping a food diary can also help you determine unhealthy eating patterns. Do you raid your co-worker’s candy jar every time you walk past it? Do you eat more when you’re sad or angry? Do you wait until you’re famished to eat, and then consume food like a vulture? Keeping an accurate food log (listing food and portion sizes, time of day, hunger level, mood, etc.) will help you determine your nutritional weaknesses so you can eliminate the elements that lead to excess weight.
2. Drink more water. Everyone knows the 8, 8-ounce glasses of water a day rule. The National Academy of Sports Medicine says, on average, people should drink closer to 96-ounces of water. Most people are more dehydrated than they realize. The human body is made of 60% water; if you are dehydrated, your body will not be able to perform at an optimum level. Research shows decreased blood pressure and increased heart rate as effects of dehydration, which has a negative impact on your performance in everyday life activities. Caffeine, although proven to enhance performance to some degree, should be consumed in limited amounts to also avoid dehydration.
3. Eliminate the foods that tempt you. Out of sight—out of mind. If you love Ben & Jerry’s Chocolate Fudge Brownie ice cream and can’t control the urge to eat the whole carton, don’t buy it! That doesn’t mean you can’t have it as an occasional treat. Once a month, drive to your local ice cream store and buy a single scoop of ice cream in a cup. This way, you aren’t tempted to eat 12-servings in one sitting, and it is a treat that you look forward to versus a nightly calorie buster.
4. Don’t “diet.” Call it a “healthy eating plan,” or something along those lines. Just don’t call it a diet. The word ‘diet’ for most people signifies a short-term solution to a weight problem. Your goal should be healthy eating for life, which helps you get down to and maintain a reasonable weight and fight diseases like obesity, diabetes, and heart-related illnesses. Choose healthy foods like vegetables, fruits, whole grains, nuts, legumes, and lean meats most of the time. And live a little—enjoy those “not so healthy” foods on occasion.
5. Have one “no holds barred” meal per week. Eat whatever you like one meal a week—no matter if it’s off the charts unhealthy. Preventing yourself from eating your favorite foods is a sure way to lead to binge-eating, if you love pizza, chocolate, or deep-fried enchiladas, enjoy it, but only once a week. This way, you don’t feel deprived and have less chances of overeating. You may even find your cravings for the so-called “bad” foods actually diminish over time.
6. Eat until you’re satisfied not stuffed. We’ve all done it. We order an appetizer, salad, main meal, and dessert and wonder why we’re hoping our waiter can help roll us out the door. Think of fueling up your car. You wouldn’t put gas in a full tank! It’s the same with your body. If you add food to an already full stomach, you wind up with excess calories and excess weight. Consider the following options: 1. craving dessert? Order a salad and split the dessert with a friend. 2. Request a lunch-sized portion; most restaurants will do this if you ask. 3. Ask your waiter to wrap up half of your entrée before he even brings it out to you. This way, you aren’t tempted to overeat, and the bonus is an enjoyable lunch the next day.
7. Check your labels. Many fat-free and reduced-fat foods have added calories. Food manufacturers take away the fat, but add sugar and other ingredients to add flavor. This increases the food’s caloric value. Many of these same manufacturers have followed suit with the low-carb craze. Some items may have fewer calories, but they have more saturated fat and trans-fatty acids which has been shown to contribute to heart disease. Trans-fatty acids raise the LDL or “bad” cholesterol levels and this can cause a build up of fatty plaque in the arteries. Try to avoid overly-processed foods like fast food, doughnuts, cookies, and potato chips. Base your diet around whole, naturally nutritious foods with minimal processing like oatmeal, nuts, fruits, and vegetables.
8. Try to eat smaller, more frequent meals. Some people say, “You are what you eat.” I say, “You eat what you are.” Most people truly believe that making healthy food choices revolves around will power. They feel that if you discipline yourself to say no to certain foods, you will magically kick your cravings to the curb. In reality, cravings for sweets, chips, chocolate, or other over-processed foods are the result of inadequate food intake and low blood sugar. In most cases, waiting longer than three hours without eating leads to a drop in your blood sugar and increased cravings. Minimize this by eating smaller, more frequent meals throughout the day. The key is to keep your meals “Snack-size,” vs. “Biggie-size.” Depending on your caloric needs, this averages to around 200-400 calories per meal. Keeping this key in mind while eating smaller, more frequent meals, helps you decrease your overall caloric intake and increase your energy levels throughout the day.
9. Exercise regularly. There is something about exercise that encourages a healthy lifestyle. As you exercise, your brain releases specific hormones that not only help you feel good, but also help you relieve stress. Stress is a leading cause for poor food choices in the first place. And with all of the new-found energy from exercising, eating healthier becomes less of a chore and more of a routine part of your life.
10. Create a support team. Sometimes it can be extremely difficult to eat healthy when those around you eat like they are carb-loading for the Boston Marathon. It helps to have a spouse or friend that understands your situation and will not throw roadblocks in your way to trip you up. Two heads are better than one, so try to recruit someone who will “carry the torch” with you on your journey to better health. And if all else fails, hire a personal coach or nutritionist to help you reach your goals. If you can afford the cost of paying someone to assist you with your nutrition, it will go a long way. A paid consultant is highly motivated in helping you achieve your goals at all costs.
Remember, you want a healthy nutritional plan that you can maintain for life. Making too drastic changes with your nutrition will only create short-term successes. Take your time and resist the temptation to be lured into following the latest fad diet. Gauge your progress by analyzing how you look and feel, and make modifications when needed. Get regular checkups from your physician and always inform your doctor of any lifestyle changes (including dietary changes) you are pursuing.
