Stop Dieting!

Try as we may, changing our dietary habits always sounds like we're “Going on a Diet.”  Popular “diets” may result in weight loss, but how long can we honestly be expected to follow through with these? It is nearly impossible to make them part of our long-term solution for health and well-being. Take it from me, I’ve tried MANY of them in fruitless efforts of weight loss in the past. Don’t get me wrong, you may actually lose weight, and quickly! However as soon as you return to your “normal” diet, you are most likely going to put the weight right back on. Instead of thinking about going on a “diet,” think about things you can change in your diet for the rest of your life. Trust me, if someone tells you that you can never eat ice cream again, that is the ONLY food you will be able to think about and you will end up eating WAY too much of it in a weak moment of your newest diet. The way I finally lost my weight was when I started the mantra, “Everything in Moderation.” Yes, in your every day meals and snacks, you need to eat mostly healthy foods. But allow yourself to have something that you’re craving every now and then. You’re less likely to OVER-indulge if you allow yourself controlled portions of “treats.” Here are 6 easy ways to modify your dietary habits for a lifetime of change.

1.     Drink more water. Water helps regulate EVERY system in our bodies. See my previous post on the benefits of water.

2.     Snack! Many of my clients have mentioned to me over the years that they need to cut out snacks. Yes, cut out the unhealthy snacks, such as chips, candy, and soda. Instead, have a granola bar, a handful of nuts, or a piece of fruit. This will help stabilize your blood sugar until the next mealtime. If you wait too long in between eating, you’re likely to make bad choices and overeat to compensate.

3.     Stop drinking soda and sugary coffee drinks. These are all “empty” calories, providing absolutely no nutritional value to our bodies. Some studies are blaming our nation’s obesity epidemic on soda and sugary drinks. Try flavored sparkling water for your fizzy fix.

4.    Add at least one serving of vegetables and fruit to every meal.  Put together a small salad, steam some green beans, or even make it even easier and cut up a cucumber or put some fresh baby carrots on your plate! After dinner, satisfy that sweet craving with a sweet piece of fruit.

5.     Eat whole grain bread, rice and pasta. By making the switch from refined, white grains to whole grains, studies have shown countless health benefits including lowering your risk of chronic diseases, such as coronary heart disease, diabetes, and cancer. This will also contribute to body weight management and gastrointestinal health.

6.     Slow Down! It takes our bodies a minimum of 20 minutes to register that we are satisfied and have eaten enough.  Chew more slowly – TASTE your food. Take sips of water throughout your meal, trying to drink the whole glass by the end of the meal. Be mindful of your meal. Sit down to eat at the table and pay attention to what you are eating. It’s easy to overeat while mindlessly spooning food into our mouths in front of the tv or computer.

Follow these tips and focus not only on weight loss, but on improving your health for a lifetime of wellness!