Diets Don't Work

Many people who are trying to lose weight are usually afraid to eat real meals. They believe that eating things like a tuna sandwich makes them fat and that eating things like rice cakes and carrots all-day, every-day is the safe way to go. WRONG! Self-created diets, and most other diets that limit things, commonly call for TOO FEW calories and TOO LIMITED of a selection of foods. Not good if you get bored easily! This turns into an ugly cycle of becoming too hungry, craving calorie-dense foods then finally blowing the diet regaining any lost weight (or more!). 


If diets worked and/or were easy to stick with then everyone who ever went on one would be thin (and happy). But, that's not the case. Diets could pretty much change their title to "deprivation". Everyone likes to have what they want, when they want...but for long-term results that is not a good thing to strive for when talking about weight loss. 

Typically, people who drop an excessive amount of weight in a short period of time tend to gain it back, plus more. Some even end up "trying to lose the same 10 pounds for 10 years"! 

So how does one effectively lose weight, you ask? Although I am a Personal Trainer and condone fitness as being a big part of the picture, I am going to be 100% honest by telling you that maintaining a balanced lifestyle of healthy eating and daily activity is key with much emphasis placed on the healthy eating part. 

But do not get confused, healthy eating is not just selecting the wheat bread over white, lean chicken breast over steak or the non-fat milk over whole. No matter what type of food or drink you ingest you still have to use PORTION CONTROL! Eating 2,000 calories daily of quinoa, whole grain pasta, veggies, fruit, chicken, etc. is still 2,000 calories! This is going to lead to weight-gain no matter how healthy the choices are if you should be striving for something less, say, 1,500 calories.

I have personally and professionally found that PORTION CONTROL in the sense of portioning out several (5-6) meals throughout the day consisting of roughly 200-300 calories +/- (depending on physical activity needs) is the way to go. By first selecting those healthier options such as quinoa, whole grains, veggies, fruit, low-/non-fat dairy, lean meats, beans, etc. you then use these types of foods/ingredients in several small meals throughout the day as previously mentioned. This will keep you satisfied, full and best of all it will keep your metabolism revving all day. 

One way that I have personally modified the above suggestion is that I front-loaded my small meals. Meaning, I made my earlier meals a bit more calorie dense and the meals I had later in the day had less calories. Since food is really supposed to be FOR ENERGY (not always luxury) I made sure that I was well-fueled earlier in the day but still had some calories reserved for later so I didn't get ravenous and give into eating anything laying around. 

You can see that my suggestion is really just a modification of your lifestyle. I am not telling you exactly what to eat. You can eat what you already do, but maybe cut back a bit and substitute things here and there. If you always eat pizza and think you cannot stop then don't! Instead of 2 slices eat 1 and have a salad with a vinegar/olive oil-based dressing. 

Simple changes lead to a better and healthier lifestyle!!

Best of Health,
Amanda
www.healthyathomept.com