Publication: Diet Buddy
The Flexible Approach | |
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Diet Buddy - Monday, September 18, 2006
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Hi there Diet Buddies:
I hope everyone had a great weekend. We had a doozy of a
rain storm that had some streets flooded and also left
people with flooded homes. Mother Nature strikes again !!!
Hopefully you're having better weather in your part of the
country and are still enjoying the outdoors. We've
definitely had more than enough of the rain now, and some
sunshine would be greatly appreciated for a few more months.
I'm putting in my request as we speak!
Starting and sticking with a weight loss plan can be a
challenge to say the least, especially if you're feeling
discouraged about not losing weight previously. Constantly
having to remind yourself about the health benefits you'll
gain, that you'll feel and look better can get a bit
repetitious and boring at times.
Trying to follow a strict diet plan on a daily basis can be
overwhelming and often times lead to complete burn out,
leaving you feeling like a total failure and causing you to
go back to your old comforting, but negative ways.
New research seems to show that a flexible approach, rather
than a rigid regimen, is the most effective way to lose the
weight and keep it off for good. So today let's take a look
at 10 real-world suggestions from the experts at "Weight
Watchers" that will keep your diet on a weight-losing track.
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1. Concentrate on getting started; don't worry about every
detail of a weight-loss program. Remain focused on the
steps immediately before you. Don't be overwhelmed by
the weight loss you feel you must ultimately lose.
Remember, just getting started is an important
achievement.
2. Make your first major goal to lose 10 percent of your
current body weight. Not only has a 10-percent weight
loss been proven to be medically significant, it's also
an achievable goal. Sustaining a 10-percent weight loss
has multiple benefits, including lowering blood pressure
and cholesterol.
3. Don't go to Extremes. Cutting out food groups and crash
dieting inevitably leads to feeling deprived, which in
turn leads to overeating and then the weight snaps back.
In other words, "deprivation is fattening". The key to
long-term weight control is to learn to eat in moderation.
4. Be flexible. If you find yourself overeating at a
special occasion, just eat less at the next meal or ramp
up your exercise a tad. Learning to be flexible by
adjusting your eating and exercise up or down is an
important strategy for losing and maintaining weight.
5. Learn to count your successes. Celebrate every pound
you've lost as you move toward your weight goal. Don't
fret about the weight that you haven't shed. Keeping a
positive, balanced perspective is key.
6. Don't be discouraged if you plateau. Weight loss is
never a consistent process. In the first three weeks
you may lose more weight due to water loss. Expect your
weight loss to vary from week to week.
7. Give yourself breathing room - take simple, small steps
to improve your lifestyle. If you know you need to be
eased into a routine, then change your habits gradually.
For example, walk an extra five minutes a day, and
increase the pace gradually.
8. Accept that you will make mistakes along the way. What
you do about any mistake is what's important. Pick
yourself up, dust yourself off and continue with your
healthy eating habits. If you succumb to that pile of
french fries or that dish of chocolate mousse, don't
despair and give up. Knowing you can get back on track
is an empowering skill to learn.
9. Dieting does not have to equal deprivation, which means
you don't have to give up your favorite foods! Many of
the foods you love and that you may have thought of as
surefire diet busters can be eaten in good consience and
good health. Remember, a flexible approach to losing
weight allows you the freedom to incorporate all foods
and food groups into your food plan.
10.Recognize that new habits take practice. Practice them
until they become your own. Give yourself time for
lifestyle changes to feel natural and automatic.
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"Do's and Don'ts" - by Chief Scientist at Weight Watchers
International Karen Miller-Kovack, M.S.,R.D.
Do...
> Monitor your progress. Weighing yourself once a week,
logging your food and activity, and monthly sessions with
tape measure, record your progress to keep you motivated.
> Choose to eat healthy, wholesome foods from all the food
groups. That's the only way you're assured of getting
the essential nutrients you need.
> Exercise. While a recommended goal for weight loss is
about an hour a day of moderate activity, anything more
than what you're doing now is a plus.
> Eat breakfast everyday.
> Drink at least six cups of water every day.
Don't...
> Forget that calories count! With all the hype about
weight loss, eating fewer calories and exercising more
calories away is the bottom line in losing weight.
> Follow a diet. Learning and sticking to healthy habits
is what ultimately gets you to and keeps you at a healthy
weight.
> Risk your health to drop a few pounds. Losing weight
improves your health - but not if you do it with a crash
diet or one that promotes depriving yourself of essential
foods.
> Go it alone. Getting support from others - family,
friends, or a weight-loss group - makes the weight loss
journey less lonely.
> Get distracted. Losing weight takes time and it's easy
to let life derail your efforts. Take the time to
recommit yourself to losing weight on a regular basis so
that it stays on your "A" list of priorities.
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It can be awfully frustrating to stick with any weight loss
plan, to the point of throwing it all to the wind. If you
find yourself in that type of mood, which I myself have done
in the past, then I hope that these excellent tips will help
improve your current weight loss strategy, or get you
motivated to start again.
Did You Know ???
That "Weight Watchers is one of the longest-running and most
well-known weight loss programs around. The longevity of
Weight Watchers is testimony to it's continual success as a
balanced weight loss program. Even a simple search of the
Internet will return hundreds of positive testimonies and
reviews of the Weight Watchers program."
From our Diet Buddy
Do you have a diet I can follow? I weigh 185 and need to
get down to 140. Thanks. Enjoy your column so much.
Mary
Hi Mary:
Thank You very much Mary.
There are quite a few different diets plans out there, so
I would suggest a plan that you will be comfortable with.
You can type "diets" into your search engine and pick and
choose from anyone of the ones that come up. If you would
like some sort of support I would recommend above
mentioned Weight Watchers, or Jenny Craig. These are
guided weight loss plans and both have a very good history
for losing weight.....one has group support and the other
will provide a food counselor weekly who will work with
you individually.
If you'd rather try it alone, I would recommend a high
protein-low carb plan like the South Beach Diet which
seems to be very popular, and is fairly easy to follow.
There certainly are more diet plans available if these
don't appeal to you. Which ever diet plan you do choose,
make sure that it's one you can live with on a daily basis.
You can also incorporate different diet plans into one.
Remember to be flexible as mentioned above and don't get
too overwhelmed. You can do it, you've already taken the
first step. Good Luck to you and let me know if you have
any questions! :)
Have some weight loss suggestions or concerns you'd like
to share? Stop by our new Diet Buddy Forum at:
http://archives.gophercentral.com/Forum.aspx?fid=5
or e-mail me at bottom link and I'll be happy to answer.
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional, any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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Question of the Week
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END OF DIET BUDDY
Copyright 2006 by NextEra Media. All rights reserved.
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