What Is the Best Way to 'Diet?'
First, get the word "diet" out of your brain. You want to make a lifestyle change that will allow you to maintain a healthy weight by eating nutrient-dense foods from all of the food groups in the amounts that are right for your body without completely eliminating anything. Study the USDA's food pyramid.Second, slow down and give yourself enough time to really change the way you eat. You didn't gain 30 pounds in a month so don't expect to lose it so quickly. Start by determining how many calories you need each day to reach and maintain a healthy weight. Keep track of everything you eat and drink with a food diary for a few months until eating healthy foods becomes a way of life.
Third, allow room for small treats. Most of us get cravings for foods that aren't good for us but taste yummy and the longer you fight a craving the worse it gets until you finally bury your face right in a bag of greasy potato chips.
Eating should be pleasurable as well as nutritious, so go ahead and indulge a little (before the cravings turn to monsters). The USDA food pyramid allows you to have about 100 calories discretionary calories every day so you can still enjoy a cup of soda or a handful of chips or half a candy bar or a small cookie. The key is not to let the half cup of soda turn into a 64-ounce super soft drink every day or the handful of chips into a big bag of chips.
You will reach and maintain your healthy weight without fad diets when you change your lifestyle to include more nutrient-dense foods, just a few treats and plenty of physical exercise. Skip the fad diets. Here are some tips for eating healthy for a lifetime:
- Choose the right number of calories to maintain a healthy weight or lose weight slowly
- Eat food groups from all of the food groups every day
- Pay extra attention to eating fruits and vegetables, they are the key to good health
- Choose whole grains instead of processed white breads and cereals
- Enjoy lean meats, poultry and fish, but watch your portion sizes
- Get enough calcium with low-fat dairy products, supplements or calcium-fortified foods
- Cook with heart-healthy canola and olive oils
- Allow yourself room for the occasional treat, but:
- Don't make a habit of eating lots of sugar, sodium and bad fats
- Don't skip breakfast, people who eat breakfast tend to stay at a healthy weight
- Snack on fresh fruits and a few nuts instead of a candy bar
- Start your dinner with a soup or salad
- Keep a food diary for a few months until you get used to choosing healthy foods all of the time
- Don't forget about exercise – physical activity burns calories and builds muscle
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Health-e-Weight for Women, Nutrition Basics. "Fad Diets: What You May Be Missing." Brigham and Women’s Hospital. Updated 2/11/2008.
