As most of us know from experience, crash and fad diets don’t work-- especially not in the long run. Even though Americans spend over $40 billion and weight loss products each year, 62% of adult Americans are overweight or obese according to the Centers for Disease Control. That’s partly because most of the weight loss products offered are fads and short-term solutions that frequently cause long-term problems, including weight gain.
SMALL STEPS EQUALS BIG WEIGHT LOSS
People who made one small change each week in their food choices or physical activity loss four times more weight during a four-month program the people who followed a painful, traditional low-calorie diet, according to a study published in the annuals of behavioral medicine. The participants who committed to making one small change per week also lost more than twice as much belly fat and two and a half inches more off their waistline. Some of the small changes participants made included drinking one fewer can of soda or walking five more minutes each day.
REPLACE, DON’T DENY
Numerous studies show that the best way to lose an unhealthy habit is to replace it with a healthier habit. So, just to name a few examples, you can replace mayonnaise with mustard, replace a Snickers bar with a dark chocolate bar, or replace riding the elevator with walking the stairs. As mentioned above, small changes add up over time and are proven to work.
A diet that is based on "replace, don’t deny" principles, that seeks creative ways to replace unhealthy comfort foods with healthy alternatives is a far better dietary plan than the constant use of fad diets. Also keeping a food diary six days a week will help in weight reduction, it helps to keep us on track.
Now there are phone apps that make it easier than ever to track what we eat and drink, and many of the applications have huge databases that can count the caloric content of almost every food imaginable, including foods for restaurants.
Even, if you only write down what you eat for one week, that will be helpful because people tend to eat the same things each week. Then, you’ll know about how many calories you’re eating each week, and what food choices you are willing to change to get your caloric intake in line with your health and fitness goals. For example, you might be willing to replace potato chips at lunch with an apple.
WALK MORE, WEIGH LESS
Walking for 30 minutes a day will help with weight reduction. Walking has been shown to help burn an additional 300 calories per day.
EAT IN, KEEP FAT OUT
Eating 90% of your meals at home versus a restaurant will help in weight reduction. Restaurants want to sell as many tasty foods that they can, they add in lots of sugar and fat to their foods. Restaurants also typically served larger portions. Therefore, most restaurant meals are higher in calories than what you would eat at home and is difficult to monitor what you’re eating when eating out.
Fortunately, many restaurants are making it easier to eat out and eat healthily. Many restaurants will list the calories for each of their meals. And also the restaurants offer organic and gluten-free options also.
WATCH TV LESS, WEIGH LESS
One study phone the less TV the students watched, the less they ate overall. Try replacing 30- 60 minutes of TV with a walker just relaxing in a comfortable environment. When the weather is moderate, fresh air can be relaxing and rejuvenating.
DISTRACTED EATING EQUALS OVEREATING: EAT AWAY FROM THE TV
For example, when people eat while watching TV they are less aware of how much their eating and typically feel less satisfied with what they eat. Numerous studies have found that watching TV while eating causes people to eat 25% or more calories than they would have had they eaten had they not been watching TV.
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