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Weight loss may mean a combination of strategies
Weight loss may mean a combination of strategies
By Pamela Stuppy Do you have just a few pounds you feel you need to lose or a more significant number of inches around your waist that you would like to shed? There are numerous weight-loss plans out there, each trying to convince you that their plan for weight loss is the best. How do you decide what plan of action to take? Everyone is different when it comes to what works and what doesn't relative to weight loss. Maybe you have tried different diets over the past few years, but none seems to lead to long-term weight loss. What works for your best friend may not be right for you. For many people, there are parts of diet plans that are helpful and other parts that are not. Use this information to create a plan of action that fits your personality and lifestyle. Are you the kind of person that needs accountability? If so, keeping a food record that includes the timing and amounts of food can help. In fact, in studies of people who are successful with long-term weight loss, this was a common practice. What can you learn from these records to fine-tune your eating? Accountability can also come from diet programs where you are part of a group or have a partner. This means you feel as if you have to succeed in order to not let others down or to not feel embarrassed if you do not stick to the weight-loss plan. There are also online programs that work for some people. Some people feel that they are too busy or do not want to be bothered with planning meals so they choose a plan that includes prepared foods/meals. These can indeed be easy to follow and may teach a dieter better portion control. If you do not plan to purchase such meals for the rest of your life, however, at some point you need to make lifestyle changes that allow you to learn to live with foods generally available. Think of purchased prepared meals as a temporary crutch to move you into planning and preparing your own meals that contain healthy foods in appropriate portion sizes. Watch out for plans that do not include a wide variety of healthy foods. Those that limit foods groups are often low in essential nutrients. Meal plans that lean on meal replacements may not contain adequate nutrients. Don't think that vitamin/mineral supplements will give your body all that it needs. Healthy foods will do a much better job at keeping you optimally healthy. Even spending relatively short periods of time on imbalanced diets can open the door to short- and long-term illness. They often result in lower energy levels as well, which can counter your goal to exercise. Low energy and mood changes can also result from a diet too low in calories. Consider your real goal - healthy, long-term weight control. Your current weight has probably been a result of lifestyle habits. Until you gradually change these behaviors, the weight will continue to be a problem. People who are successful with long-term weight loss and maintenance have several things in common. First, they did not attempt rapid weight loss. About a pound and a half to two pounds is about all the body fat you can lose in a week. When pounds come off too quickly, it means you are losing muscle, even if you are working out. Since muscle is the part of your body that burns calories, it is logical that fast weight loss often results in difficulty maintaining lost weight. Set realistic goals for yourself so that you can feel like a success, not a failure. Success also comes from goals that include both control of food consumption and exercise, not just one or the other. Making slow, gradual, permanent lifestyle changes also shows positive results. Exercise should be what you enjoy doing or it won't continue. As possible, gradually increase the amount of exercise. Maybe spread it out over several times a day. Learn to live with food, not without it. A pattern of three meals with preplanned healthy snacks between can provide needed nutrients and energy throughout the day. Skipping meals actually works against you - it can lower your metabolism, cause hunger, low energy, and a tendency to overeat and make less healthy foods choices at the next meal. It does not take any more time to grab a healthy snack than a less-healthy one. Watch portion sizes! Stick to foods that fit into the five healthy food groups, are less processed, and are not high in sugar or fat. When considering "extras" that do not fit these criteria, make decisions about the frequency and portion sizes of these foods in your week. Often trying to eliminate them entirely causes you to want them more. Think vegetables! These are full of great nutrients but low in calories. Also choose foods high in fiber (whole grains, nuts, seeds, beans, fruits and vegetables). Do not consume excessive amounts of protein, but spread what you need throughout the day to help with feelings of fullness. Working with a registered dietitian can help you individualize your weight loss plan while keeping needed nutrients in mind. Many people have added pounds due to emotional eating. Just going on a diet plan will not solve this type of weight problem. Instead, work to resolve the underlying emotional issues. Seek help from friends or a professional if you think it would be helpful. |
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