Weight Control That WorksUse these strategies for long-term success
By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Expert Column
There are lots of ways to lose weight. The question is, how do you lose weight and keep it off? Atkins advocates argue that their diet works -- as do many other diets that strictly limit food groups or calories. But is losing weight worthwhile if you go right back to your old eating habits and regain the weight? Most folks who use strict diets regain the lost weight and then some. That's why "diets don't work."
So What Does Work?
The bottom line with weight loss is that you have to eat fewer calories than you burn -- regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss approach that works for someone else may not work for you. It is up to you to find the right fit.
Regardless of the type of weight-loss program you choose, there are some fundamental keys to success. The WebMD Weight Loss Clinic is effective because it is built on these fundamentals for permanent weight management:
Strategies for Success
* Make small changes in your life that work for you. Can you drink 1% or 2% milk instead of whole, and then when you're accustomed to that, eventually switch to skim? How about trying lighter or low-fat versions of your favorite salad dressings, cheeses, snacks, etc.?
* Eat with a sense of purpose: Savor the flavors and engage your senses so that you truly acknowledge that you are eating. Forget the mindless munching that happens while you cook, drive, or watch television.
* Control your portions. Successful dieters don't supersize their meals.
* Eat a diet consisting of vegetables, fruits, whole grains, and low-fat protein sources, and limit the total amount of fat.
* Start your day with a healthy breakfast that includes some protein, in the form of low-fat milk, yogurt, lean meats, or an egg. Many overweight people skip breakfast. Start living life like a thin person, and make breakfast a habit.
* Find physical activities that you enjoy or sneak exercise into your daily routine. Whichever you choose, do it daily, for the cardiovascular and calorie-burning benefits.
* Don't try to manage your stress with food. Many people eat in response to stress. Unfortunately, food does not help you cope with stress; it simply adds calories to your daily total. Find more effective alternatives: exercise, take a walk, call a friend, visit our community boards. Just steer clear of the kitchen!
* Keep track of what you eat each day with your food journal. This is an excellent way to acknowledge your accomplishments. Take time to celebrate your achievements and reward yourself for all your hard work.
* Read labels to determine the healthiest food options. Nutrition labels offer a wealth of information to help you make good choices.
* Stay motivated! It is easy to fall off the wagon. When you do, just brush yourself off and get right back on the eating plan. Visit your friends on the community boards for support to help you through the rough times.
How Do Successful Losers Do It?
There is a group at the University of Colorado that tracks successful losers -- people who have lost at least 60 pounds and kept it off for a minimum of five years. According to researchers involved with the National Weight Control Registry, here is what successful losers do to maintain their weight loss:
* They limit their calorie intake to approximately 1,400 a day.
* They restrict fat to approximately 24% of calories.
* They start the day with breakfast.
* They eat a wide variety of foods and do not follow fad diets.
* They get regular exercise, with walking the activity of choice.
* They journal to help them stay the course.
One thing is for certain. Successful losers get a great deal of satisfaction from their lifestyle of daily exercise, healthy low-fat diets, and trimmed-down bodies.
Registry members who have kept weight off for long periods find that over time, it takes less effort to maintain their weight. It no longer feels like a burden to live a healthy lifestyle.
A Wealth of Benefits
In addition to helping you feel great about yourself, look better, and have zip in your step, losing weight brings enormous health benefits. Losing as little as 5% to 10% of body weight can reduce your risk of developing type 2 diabetes and high blood pressure.
Adopting sensible behaviors and sound eating habits that you can live with is weight control that works. You can still have the foods you love -- just eat them in small portions, balance them with other foods, and eat a variety of nutritious foods each day.
Americans spend 6 billion dollars a year on weight-loss products, in search of the magic bullet. Yet health authorities, including the American Dietetic Association, the American Heart Association, the American Medical Association, and the U.S. Department of Agriculture, agree that the best approach to weight loss is a balanced diet.
So don't waste your money on those sexy-sounding, too-good-to-be true products. Save it for your fruits and vegetables!
