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June 2016 | Read this issue and more at www.healthandwellnessmagazine.net |
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OVERVIEW:
How to
Diet Effectively
Lifestyle changes are
the key to weight loss
By Harleena Singh, Staff Writer
According to weight-loss counselor
Katherine Tallmadge, RD, you can
easily and safely lose three or more
pounds a week by following a healthy
diet and an exercise regime.
To lose weight faster, you need to
eat less and exercise more. Dieticians
recommend a diet that favors eating
less starch, sugar and animal fat from
meat and dairy foods. Focus instead
on fruits, vegetables, soy products,
egg whites, skinless poultry breasts,
shellfish, fish, nonfat diary foods and
lean meat.
Dawn Jackson Blatner, RD, author
of “The Flexitarian Diet,” recommends removing tempting food from
your home; eating vegetables that
make you feel full; remaining busy so
you don’t eat because you are bored;
and eating only from a plate while sitting at a table.
Here are some more tips to help
you diet effectively:
• Never skip breakfast – Research
indicates eating breakfast helps
you control your weight. If you
skip breakfast, you may snack
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•
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all day through because you feel
hungry.
Eat regular meals – This helps
burn calories at a faster rate. It
also reduces the temptation to
snack on foods high in fat and
sugar.
Eat more fruits, vegetables and
fiber – Fruits and vegetables are
low in calories and fat and high in
fiber. Fiber is also found in oats,
wholegrain bread, brown rice,
whole wheat pasta, beans, peas
and lentils.
Never ban any food – This will
only make you crave particular
foods more, especially those you
like. An occasional treat is all right
as long as you stay within your
daily calorie allowance.
Reduce alcohol – Drinking too
much may lead to weight gain.
One glass of wine may contain
the same amount of calories as a
piece of chocolate.
Drink lots of water – Aim to drink
six to eight glasses of water every
day.
• Use a smaller plate – This trick
makes you consume smaller portions and remain satisfied. It takes
20 minutes for the stomach to
convey to the brain it’s full, so eat
slowly and stop eating before you
feel full.
• Replace junk food with healthy
options – To avoid temptations
such as chocolate, fizzy or carbonated drinks, cakes and cookies,
stock up on healthy snacks and
juices instead.
• Read food labels – This will help
you choose healthier options and
keep a check on the amount of
salt, sugar, fat and calories you eat.
If a diet plan sounds too good to be
true, it probably is. Don’t fall for fad
diets. Avoid any plans or programs
that promote fasting, laxatives, detoxification pills or portions – anything
that promises weight loss faster than
two to three pounds a week.
Another thing that helps you diet
effectively is maintaining a food
journal. By writing down everything
you eat, you remain on track. You
could also write details such as when
you ate or how you felt before you
ate, whether you were angry, sad or
bored. Emotions are a big part of
eating. If you notice a persistent pattern to your emotional eating, talk to
a counselor, who can help you find
other ways to handle your feelings.
There are no shortcuts to losing
weight. It requires nearly an hour
a day of moderate exercise at least.
Cardio and strength training both
help you lose weight also. Aim for a
routine you can maintain a year from
now. Keep it fun and simple and be
prepared for mistakes and bad weeks
– it’s OK and it’s part of the process.
If a diet plan sounds
too good to be true,
it probably is.