The I Hate Diets Approach to Weight Loss
The National Health and Nutrition Examination Survey (NHANES
1999-2002 survey) determined that approximately 65% of the U.S.
adult population was either obese or overweight. This survey
also indicated that an estimated 16% of children between the
ages of 6 and 19 years are overweight. And, there is no doubt
that obesity is on the rise in our country!
Why the upwards trend in obesity? As most of us are
aware, Americans have fallen prey to high-fat, high-sugar,
high-calorie diets (common in fast food restaurants). We're
typically eating way-y-y more calories each day than we need for
our lifestyles! (But, oh! Those 'comfort' foods sure taste good
and temporarily soothe our psyches, don't they?!)
Let's face it, though! If we constantly consume more calories
than we burn, most likely we'll eventually put on some extra
weight!
Ironically, Americans often go through spurts of trying one fad
diet after another or starting an exercise regimen, only to get
bored with it and quit after only a few weeks or so. We refer to
a 'fitness craze.' Do we call it a 'craze' because we get so
hyped up about it one minute, pour all our efforts into losing
weight and getting into shape...yet, soon, throw our hands up in
the air in defeat?
The U.S. has become a sedentary society...and, that's a big
contributor to the weight problems many of us have. When you
combine the common American diet with sitting around endlessly
on our derrieres, it's no wonder that obesity is on the rise!
Unfortunately, Americans want a quick fix for everything that
seems to be wrong in our lives. Being overweight is no
exception. We want to find some miracle diet or supplement that
will make those extra pounds magically fall off overnight! But,
face it! That is NOT going to happen--at least, not anytime
soon! So, for now, we must accept our own responsibility for
doing what it takes to lose weight and get in shape!
Fad diets may help you initially drop some pounds in a short
period of time. However, most of that is just water weight and
is usually gained back (and, then some) just as quickly! If
you're serious about losing FAT and keeping it off, then you
need to make some serious lifestyle changes!
I recommend a common sense approach to weight loss:
* Consult with your healthcare professional before beginning any
exercise or weight loss program * Set realistic goals * Develop
a healthy plan to help you achieve your goals (i.e. focus on
eating a balanced, healthy diet and getting some sort of regular
exercise) * Get started and stick with it!
Note: if you fall behind on your workouts or blow your diet
occasionally, do NOT get disheartened! Merely refocus and start
over again the next day!
What should you eat? What kind of workouts should you do?
First of all, I encourage you to plan your diet based on the
USDA's Food Pyramid. The human body needs foods from every food
group! I DO, however, suggest that you keep your intake of
processed foods, simple carbohydrates, and saturated fats to a
minimum.
Simple carbohydrates include sucrose, lactose, maltose, glucose,
and fructose sugars. These are nutritionally lacking and full of
'empty calories.' If you wish to avoid carbohydrates, these are
the carbohydrates to stay away from!
DO eat plenty of complex carbohydrates--those carbs found in
fruits, vegetables, whole-grain breads, and cereals. These are
good carbohydrates, and they provide nutrients that are
essential for good health. Complex carbohydrates have been
associated with a low incidence of lung, colon, esophagus, and
stomach cancer. They may also decrease your risk of heart
disease, diabetes mellitus, diverticulosis, hypertension, and
gallstones.
Despite what you may have heard about including fat in your
diet, we actually NEED certain fats to keep our bodies
functioning properly. Just remember that it is the saturated
fats--fats that come primarily from animals (red meats, eggs,
and dairy products), as well as from certain plants (such as
coconut and palm oils)--that should be eaten in moderation.
Eating excessive amounts of saturated fats over a period of time
has been linked to an increased risk of heart disease and cancer
of the breast, prostate, and colon.
On the other hand, unsaturated fats are thought to be less
likely associated with cardiovascular disease, cancer, and
obesity. Unsaturated fats include monounsaturated fats and
polyunsaturated fats. Monounsaturated fats are primarily
vegetable derivatives. Included among these fats are peanut oil,
canola oil, and olive oil. Polyunsaturated fats include some
fats from vegetable sources, as well as fats derived from fish.
Among polyunsaturated fats are safflower and corn oils. These
provide Omega-6 fats. We get Omega-3 fats from fish sources.
Some fat in your diet is necessary for optimal health.
Unsaturated fats are believed to protect the body against
certain types of cancer, as well as heart disease. These fats
may also aid in memory function, protect against other diseases,
and help keep the metabolism functioning properly.
The point I'd like to stress is that you should never
completely eliminate any food group from your diet! To do so
could have dire consequences, such as the development of anemia
or osteoporosis. Include foods in your daily diet from each food
group, but keep an eye on those portion sizes! To lose weight,
you need to cut back on calories.
In addition to eating properly, a regular exercise program
can greatly help you shed those extra pounds and is essential to
good overall fitness. Exercise improves your metabolism and
increases the number of calories your body burns each day, which
is necessary for weight loss. And, regular exercise improves
your cardiovascular fitness, your flexibility, your endurance,
and your balance.
The type of exercise you do is up to you. If you get the 'go
ahead' from your doctor or nurse practitioner, you should begin
slowly and work up to a minimum of 20-minute cardiovascular
workouts, three times per week. Strength training and
flexibility exercises are important, too. Try out different
exercises to find those you enjoy the most. If you enjoy what
you're doing, you'll more likely continue doing it on a regular
basis.