Millions of Americans are caught up in the daily struggle to shed unwanted pounds. The link between obesity and such medical conditions as diabetes, high blood pressure, and heart disease has been well established. These threats to our health don't always provide the incentives we need to change, however.
Only a small percent of Americans who try to lose weight seem to keep it off long-term. It is not easy to change old habits. Liquid potions, diet pills, powders, and crash or fad diets do not prove successful over the long run, and can even be harmful.
The three key ingredients for successful weight loss are:
Regular, physical activity
Reduction of caloric intake, especially
from fat
Modification of eating and exercise
behaviors
What Should You Do?
See Fitness
- Get Fit, Stay Fit to set up a regular exercise program.
Follow USDA Dietary Guidelines for
Americans. (See Nutrition - Eating for Life.)
Use the Food Guide Pyramid, but opt for choices in each level that are low in fat (ones inside the pyramid). Limit choices outside the pyramid.
FATS, OILS, SWEETS GROUP
LOW IN FAT: Lite mayonnaise and
margarines, nonfat and low-fat salad dressing
AVOID: Butter, lard, stick margarine, coconut oil and
palm oil. Use liquid vegetable oils
in small amounts
MILK, YOGURT, CHEESE GROUP
LOW IN FAT: Skim, 1/2% milk, plain
nonfat yogurt, part skim and nonfat cheeses
(2-3 grams of fat or less per ounce)
LIMIT: Whole milk, 2% milk, regular cheese, (cheddar,
Swiss, American), ice cream,
whole milk yogurt, cream cheese, sour cream,
yogurt with fruit preserves
MEAT, POULTRY, FISH, DRY BEANS,
NUTS, EGG GROUP
LOW IN FAT: Lean meats, poultry
(remove skin before eating), egg white (3-4 reg. eggs/wk.),
any fresh, frozen fish (not fried), tuna in
water, dry beans, peas, legumes
LIMIT: Fatty meats and luncheon meats (like bologna), hot
dogs (turkey or meat), sausage, nuts
& peanut butter
VEGETABLE GROUP
LOW IN FAT: Any fresh, frozen (plain)
vegetables, raw vegetable salads
LIMIT: Vegetables prepared in cream, butter, or cheese
sauce, creamy vegetable salads such as
potato salad, cole slaw made with regular
mayonnaise
FRUIT GROUP
LOW IN FAT: Fresh, frozen or canned
(in their own juice or water)
LIMIT: Avocado (1/4 of 1 avocado has around 9 grams of
fat)
BREAD, CEREAL, RICE, PASTA GROUP
LOW IN FAT: Bread, rolls,
English muffins, whole grain preferred over white-enriched, unsweetened
or low-sugar ready-to-eat cereals (Shredded
wheat, Cheerios, Grape Nuts, Total, Wheaties, etc.)
Hot cereals (oatmeal, cream of wheat, rice,
etc.) Bulgar, plain pasta, rice, couscous, low-fat crackers,
popcorn (no salt)
LIMIT: Croissants, doughnuts, coffee cakes, Danish,
pies, cookies, granola bars and cereal, cheese
and high-fat crackers.
COMBINATION FOODS
LOW IN FAT: Stir-fried vegetables and
rice or pasta, with small amounts of lean meats, sandwiches
with lean meats (turkey, ham, chicken,
tuna). Small hamburgers, garden salads with nonfat or small
amounts of low-fat dressing, de-fatted
soups, stews with greater proportion of vegetables, beans,
pasta or rice than meat, burritos,
spaghetti, lasagna, etc., (use less meat and cheese), pizza with mostly
vegetables, less cheese, no fatty meats.
LIMIT: Fried meat and fish sandwiches. Large double
decker hamburgers, cheeseburgers, taco salad,
hot dogs, Coney Island hot dogs, nachos
with cheese, pizza with double cheese and high fat meats like
pepperoni and sausage.
Follow Behavior Modification
Techniques for Weight Control
Use the suggestions below to change the way you eat.
Eating Pace
Eat slowly. Chances
are you will eat less.
Chew and swallow each bite
thoroughly before beginning another.
Take sips of water between
bites.
Eating Mood
Make a point to eat
only when relaxed. (Many people eat to reduce tension.)
Instead of thinking of
"not eating," think of showing respect for your body by refusing to overeat.
Concentrate on feelings of
being bloated or stuffed before you overeat. Be aware of these negative physical
sensations. This will help you limit your food intake.
Eating out
Choose restaurants
where a variety of low-fat foods are available. Decide what you'll eat ahead of time.
Don't starve yourself all
day prior to dining out.
Avoid
"all-you-can-eat" restaurants.
Consider ordering "a
la carte" or "half orders" to keep portions small.
Eating with Others
Beware of
"Saboteurs" who try to undermine your weight- loss efforts. They may feel
threatened by your success.
Tell others about your
weight loss goals.
Meet friends for a walk
instead of lunch.
Self Rewards
Spend some time
imagining yourself at your healthy body weight. Visualize in detail how you look, feel and
think as the
healthier you.
Give yourself positive
reinforcement each day you follow your eating plan. Choose something that's a little
special like astroll in the park, a long
distance call, some "me" time.
Keep saying positive self
statements to yourself or in front of a mirror. Say, "I am in control" or
"I choose to respectmyself." This
will go a long way when you find yourself wanting to eat at inappropriate times.
Miscellaneous Techniques
Know the difference between
appetite and hunger. Appetite is a psychological desire for food, while hunger is a true physical need for it.
Use smaller-sized plates
for meals.
To avoid impulse buying,
shop only from a well-planned list and never shop when hungry.
Blast our your desire for
food by yelling the word "STOP."
Plan your snacks in
advance.
Put on tight clothes if
you feel a desire to binge.
Don't eat just because
others are. Wait until you are really hungry.
Above all, maintain a
positive attitude. Commit to being a positive thinker. Focus on what you can do and what
rewards come from eating well and exercising. They will result in improved health, a
better mental attitude, more energy and improved appearance and performance, etc.
HEALTH AT HOME - Your Complete Guide to Symptoms, Solutions, and Self-Care © 1999 by Don R. Powell. American Institute for Preventive Medicine.
Date updated 02/01/99