By Nancy Adler
All your resolutions for the New Year could go to pot, if you don’t have the right plan.
It’s time to turn over a new leaf and resolve to get your waistline under control — again. Will it be Keto, intermittent fasting, Atkins, The Mediterranean Diet, Lose 21 pounds in 21 Days, Weight loss clinics, or one of the many other diet options? With so many to choose from, it’s not easy to figure out which diet will be the best one that works for you. To help the 65% of adults who are overweight , please allow me to share tips to help you find a weight loss diet that is both healthy and effective.
The best weight loss plan is one you can keep up. The one that will never fail you through what life brings.
It doesn’t matter how scientifically sound the program is (and many are not), how fast they work (you may regain as fast as you lost), or even how many people have tried it before. What matters is whether you can do what they say forever — not whether you should, but whether you can. And of course, not all diet plans and programs are scientifically sound. Just because it is on the bookshelf, or the name is on a door, it does not mean it is a healthy, well-rounded program. Still, it seems that the diets everyone wants are those promising the quickest, most painless results — which, unfortunately, are usually not sustainable. Weight that is lost rapidly is usually a mixture of water, muscle, and a little fat instead of mainly fat. What’s worse, losing is usually followed by gaining.
Most people go on and off fad diets and fall into the yo-yo syndrome of dropping weight followed by gaining weight. The consequence is, you lower your metabolism and end up at a heavier weight than when you started.
The simple (if boring) truth is that losing weight is a simple formula: Calories in minus calories out equals weight loss, gain, or maintenance. Neither potions, detox rituals, nor supplements can change that formula.
In order to lose weight, you have to eat fewer calories and be more active. Cleanses, creams and supplements are just gimmicks and not going to help in the long run. Just how do you know if a diet is healthy and sustainable? As a nutritionist I believe a sound weight loss diet plan should: include exercise, allow a variety of foods from all the food groups, be created by a credentialed professional, promote slow and steady weight loss, include portion control, allow snacks between meals, include small portions of your favorite foods and beverages, be based on science, include a maintenance plan and recommend drinking plenty of water.
It’s also important to choose a diet plan that won’t leave you feeling hungry. Look for plans that promote foods that are high in water and are fiber-rich, like soups, fruits, and vegetables. These foods fill you up and reduce food cravings to help you stick to your diet plan without feeling deprived. Diets don’t work. The dynamic duo of fiber and water have the ability to fill you up on fewer calories, and when combined with lean protein such as chicken, beans, and fish, can keep cravings at bay and leave you feeling energized for hours.
Ask yourself a few questions, does your plan match your lifestyle ? If the plan encourages six meals daily and you struggle to eat two, chances are you won’t last on the diet, no matter how healthy it is. Look for a diet that matches the way you like to eat, and ask yourself, can this diet accommodate my travel or dining-out patterns?Does it have a family-friendly approach that everyone in the household can follow? Does it require special preparation and cooking? Can I stick to the timing and/or recommended number of meals/snacks?
Some plans encourage lots of exercise; others simply get you moving. If you’re a sedentary person, plans that include hours at the gym might sound good — but, in reality, won’t last long. Select a program that has an exercise component you can do on a regular basis, and advance slowly. Find a plan that encourages physical activity that you enjoy and is doable, whether that’s dancing, gardening, walking, or just cleaning the house.
Try to keep in mind that one pound of fat equals 3,500 calories, so you need to burn off lots of calories to reduce fat. Rapid weight loss is usually more fluid loss than fat loss.
The higher weight losses that occur at the beginning of most diets are at least partially water. Weight loss can be particularly dramatic on very low-carb diets because your body gives up water when it’s forced to utilize other fuel sources.
While you may want to lose weight quickly, understand that slow and steady wins the race. Safe and effective weight loss averages 1-2 pounds per week, and the best way to achieve it is by burning about 500 calories per day through diet and exercise.
The best weight loss plan is one that doesn’t make you feel like you are on a diet. Going on a “diet” can create an obsession with food, heighten cravings, and lead to frustration and a “throw in the towel” because diets don’t work mentality.
Some plans have long lists of “forbidden” foods and little room for indulgences. For some people, being denied certain foods can trigger cravings and binges. But others actually do better if they eliminate the “trigger” foods that touch off eating binges.
If you can’t bear to live without a glass of wine with dinner, or an occasional dessert, you’ll need to find a plan that allows small portions of these favorites. But if you’re the type who can’t stop with one glass or a bite or two of dessert, the stricter plans may be exactly what you need. Most people can achieve success with sensible splurging. If a plan restricts comfort or junk foods, it might very well lead to a belly-busting binge. Make sure the plan has healthy substitutes for crunchy chips cravings as well as choices to satisfy a sugary sweet tooth.
Change is difficult and the more you have to change, the harder it will be. Look for a plan that slowly changes your eating and exercise habits unless you’re ready for a real challenge.
A sensible plan encourages you to evaluate your eating habits and work on a few unhealthy habits, and once you accomplish these changes, pick a few more that you can live with.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
