Dieting for Weight Loss

I commend you for wanting to lose weight, I do, however, suggest that you change your frame of mind to consider a lifestyle change instead of following a diet. Dieting is usually associated with bland foods, restrictive eating, forbidden foods and hunger pangs 24-7 which eventually lead to fantasizing about forbidden foods and bingeing. None of these things are helpful and weight regain is almost inevitable. We want you to lose weight, sustain your weight loss and live in a healthy manner for the rest of your life.


Carbohydrates

Contrary to popular belief, carbohydrate should NOT be restricted – carbohydrate, to us, is like gas to a car; we need carbohydrate for energy. However, just like everything else (including protein and fat), carbohydrate must be consumed in moderation. If you manage your food choices well, you’ll keep your body fueled and extreme hunger will be a thing of the past.


Breakfast

Start by eating as soon as you wake up, or at least within the first hour of waking. Your body has gone several hours without fuel while you sleep. It’s just like starting your car up, if the tank is empty or near empty, you’re not going to get very good results. Instead of going through the drive-through, grab something healthy at home – your heart, waistline and pocketbook will thank you. Consider having an English muffin, an egg and a piece of fruit. Or try a whole grain frozen waffle with 1/2 tablespoon of peanut or almond butter topped with a banana.

If you eat an early breakfast (4-5 hours before lunch time), go ahead and have a snack. Combine a carbohydrate with a protein. For example, have a low-fat string cheese with 5-10 whole wheat crackers. Or have 1/4 cup of low-fat cottage cheese with fruit.


Lunch

When lunch comes around, be prepared. Most restaurants and fast food chains provide foods high in fat, calories and sodium with very little nutrition and/or fiber. If you must go to a  fast food chain or restaurant, do your research before you go. Check their website to see the nutritional values on foods they offer. If they don’t have any, get a salad with a light dressing and a side of  a lean grilled protein with a side of beans or other low-fat carbohydrate.

If you are unable to identify something healthy at a restaurant, ask your server to tell you what is the healthiest option. It is also a good idea to ask your server to box up half of your meal before serving it to you. You can take it home and have it as an additional meal later. On most days of the week, bring your lunch – you’ll have much more control and, again, you’ll be saving your health and your money. Pack your lunch the night before, or make a huge healthy casserole or dish and portion out and freeze for the whole week if you’re limited on time.


Snacks

Almost everyone eats dinner 4-5 hours after lunch, so definitely make sure you have a snack before 5 hours have passed. Again, consider something small like a piece of fruit and cheese or peanut butter. Another suggestion is yogurt and nuts (about 10 – they are high in fat, so you don’t get many for 1 serving).


Dinner

Dinner should be a balanced meal just like breakfast and lunch. Consider using the healthy plate method – cut your 9 inch plate into quarters. On one half, fill with non-starchy vegetables (salad, steamed veggies, etc.). On one-quarter of the plate put your 3-4 ounces (size of a deck of cards or bar of soap) of lean protein (baked chicken, turkey patty, grilled fish). And on the last quarter, put your starch (whole wheat hamburger bun for your turkey patty, 1/2 cup of beans, etc.)


Drinks

Now let’s move on to drinks, it is very important to stay hydrated! Many times we often misinterpret thirst for hunger, so if you’re feeling hungry when it seems like you shouldn’t, drink a big glass of water and then reassess how you feel. Water and low-fat milk are going to your best drink choices. Water is free and your body needs it.  Keep a water bottle by your desk and drink a couple bottles worth throughout the day. Sodas and other sweetened beverages are going to have tons of carbohydrates extra calories with little to no nutritional value. If you tire of water and/or milk, consider drinking something like crystal lite which contains little very few calories.


Exercise

Additionally, get moving if you aren’t already! Exercise  is not only imperative to maintain a healthy body, but also for revving up your metabolism. The minimum I recommend is 150 minutes a week (which equals 30 minutes a day for 5 days a week), however if you have not exercised in a long time, take it slow and work up to this goal. Once you get there, keep pushing until you’re doing 45 minutes to an hour a day on most days of the week to receive maximum health and weight loss benefits. If you’re limited on time, break up your 30 minutes into 2, 15 minute sessions whether it be parking in the farthest spot in the parking lot, climbing the stairs, or using your break or lunch to take a brisk walk. Whatever you do, make it count!


By Mandy Seay, RD, LD, CDE | nutritionistics