Controlling Weight Healthfully
If you have already tried weight loss diets or products without success, then you have discovered what science has been telling us all along: there is no miracle drug or diet that lets you shed pounds overnight. And, some quick-fix approaches are downright unhealthy.
Here are some suggestions for a healthy, everyday approach to acheving and maintaining your optimum weight:
Don't Be Drastic. If you're trying to starve yourself and lose 20 pounds, chances are you won't make it. Many people try these drastic diets over and over again and are now heavier than ever. The reason: the body learns to store fat more efficiently to make it through the next "starvation." Humans have learned this during evolution, and the body interprets your strict diet as a time of starvation. Moderate calorie restriction is more likely to provide controlled, sustainable weight loss, while minimizing the hazards that accompany too-quick weight loss.
Avoid Too Much Fat. Ounce for ounce, fat has more than twice the energy of carbohydrates or protein, and is easily deposited into body fat stores. Try to eat less than 50 grams of fat a day (or 30 % of your total calories). Foods to stay away from are hamburgers, french fries, potato chips, cookies, regular (full fat) dairy products, doughnuts, and anything that's deep-fried or breaded.
Eat Lean & Green. Eat more fruits and vegetables (5-10 servings a day). They are basically fat-free, rich in vitamins and minerals, and provide dietary fiber. Get your protein from lean meats and fish, low- or non-fat dairy products, and legumes (e.g., soy beans or tofu).
Stop Before You're Full. Stop eating as soon as you are not hungry anymore. Don't continue eating until you feel full; this means you ate too much. Put any extra food out of sight, and go do something else.
Exercise Fights Hunger. A good cardiovascular workout can do wonders in delaying hunger feelings. Regular jogging, brisk walking, bicycling or swimming before dinner or breakfast may be a good idea and will burn a few extra calories, too. Strength training increases muscle mass, and extra energy is used to maintain this muscle mass.
Diet Forever. This may sound terrible, but it doesn't have to be. The above diet guidelines are easier to follow than any drastic weight loss regime. When you adopt sensible eating habits as a permanent lifestyle, you will lose weight slowly but steadily until you reach a healthy target weight. When you are there, it will be easier to stick to your new lifestyle and maintain your leaner figure.
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