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The Alaska Club

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Don’t count on fad diets for long term weight loss

Posted by Elize Rumsley – RD, LD, CDE, MS, PhD. | Nov 28, 2018 9:59:03 AM

Many people watch their waistlines and experiment with different fad diets to lose weight. While there are anecdotes galore of short-term success, these efforts generally end in weight regained and frustration. Instead of following one of the many crazy diets for temporary weight loss, try the following tips:

  • Use a smaller size plate, bowl or cup to remind yourself of how much you should be eating. If using this tactic, be mindful to:
  • Resist going back for seconds or piling up on foods high in calories
  • Try not to load up only on your favorite high calorie foods
  • Include fruits and veggies in your plate
  • Dish up half of your plate with fruits and vegetables since they have fewer calories and help you feel fuller. For meats and starches, cut the portion size.
  • Avoid drinking your calories; it is one of the fastest ways to add calories. Choose zero calorie drinks like water or iced tea.
  • Start with breakfast. Usually, people who skip breakfast tend to be late night grazers, and don’t feel hungry in the morning. Also, by skipping breakfast, they tend to snack more before lunch or eat more at lunch time.
  • Try to stop eating after dinner. Most people meet their calorie needs by dinner time. Any after dinner dessert or snack adds calories that will be stored as fat.
  • Make dinner a light meal. There are studies which show that if you shift your main calorie intake to breakfast or lunch time and less at dinner time, you tend to lose more weight.
  • Try to prepare your own meals and minimize the use of highly processed foods, fatty or sugary ingredients. Look for simple recipes.
  • Restaurants tend to serve super-sized portions. If eating out, share your meal with a friend or take half home. Try to think about what you are going to order before going out.
  • Always include some type of physical activity in your day.
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If you need more tips on how to make small changes in your diet or how to prepare a meal, talk with a Personal Trainer.

Topics: Nutrition, fitness, heart health, Healthy eating, weight loss, diet

Written by Elize Rumsley – RD, LD, CDE, MS, PhD.

Elize is registered and state licensed, has a BS in Human Nutrition and a MA and PhD in Nutrition Science.

 

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