One must eat to live, and not live to eat. - Moliere
When it comes to losing weight, the number of weight-loss plans and programs are in the thousands. Initially, you will lose weight because your calorie intake will be reduced, but the question you should ask is: "Is this a balanced, healthful diet that I can stay on for the rest of my life?" Most likely, the answer will be no. The problem with many weight-loss plans is not losing the weight, but being able to permanently keep off the weight. That is where most diets fail.
The basic foundation for losing weight and keeping it off is to make permanent lifestyle changes, which include altering eating habits and becoming more active. Losing weight healthfully is a balance between input and output.
Calories do count. Eating more plus exercising less equals weight gain; eating less and exercising more equals weight loss. With a well-balanced diet and exercise program, you can expect to maintain weight.
But there is one constant that affects everyone: genetics. Scientists now know that the number of fat cells we have and our resting metabolic rate both influence our body weight. There are many other factors, but genetics does help explain why some people can eat more than others and not gain weight as quickly.
Because there is no "fits all" approach to successful weight loss, you might want to contact a registered dietitian who can develop a personalized plan. Ask friends and co-workers for referrals or contact a hospital. In the meantime, here are some suggestions to help you begin a healthful game plan:
* Variety. Avoid becoming stuck in your eating habits. If you enjoy a variety of foods, you will get a variety of nutrients.
* Portion control. Be careful when dining out. Become familiar with recommended serving sizes: a deck of cards would be comparable to 3 ounces of meat; a pair of dice is equivalent to 11/2 ounces of cheese.
* Speak up. Discuss your order with the waiter. You can always ask for: smaller portions, olive oil for your bread instead of butter, dressings and sauces on the side.
* Mindful eating. Overweight people have a tendency to eat fast. Try to relax and enjoy the taste of the food, perhaps putting your fork down occasionally. By eating slowly, you will satisfy your appetite before you eat too much and decrease the desire for desserts.
* Don't go into denial. If you deprive yourself of your favorite treats because you are "on a diet," there's a good chance that you will overeat at some point. Give yourself permission to have a special treat once or twice a week. Knowing you can have it once in awhile will eventually decrease the cravings.
* Creative cooking. Try replacing salt, sugar and fat with different herbs and spices. Chervil, tarragon, marjoram, rosemary, thyme and bay leaves are just a few of the herbs that can add zing to foods. (I like to add mint to green peas). Have fun and experiment with new taste sensations.
* Be a smart shopper. Never grocery shop when you are hungry, this can lead to overindulgence. Shop with a list, this will help prevent impulsive buying. Read food labels and watch for saturated fat and calorie content. Don't be misled by the words low fat. These foods can be high in sodium, sugar and calories.
* Get physical. The important thing is to get moving. Look for excuses to move; almost every movement of your body is beneficial. Unstructured exercise such as climbing stairs, gardening, walking, are all lifestyle activities that will help to jump start your calorie burning machine; include some strength training to further boost your metabolism.
- Sally Anderson is happy to hear from readers but cannot respond to individual queries. Write her in care of Seniority, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731; or send e-mail to slafit@tampabay.rr.com
