Readers
As the New Year arrives, those resolutions will be made accordingly. There is room for improvement in our lives, right? 70% of Americans are determined to eat a healthier diet in 2022. Others set the goal of exercising on a regular basis. And, of course, many people try to lose weight.
A healthier diet is a lifestyle change. It’s as easy as that. There is no such thing as magic. There are no drugs that dissolve fat, and no diet that tricks the body into burning calories more efficiently. We have to change our habits and our way of thinking about food. Here are some recommendations to get you on the right track.
• Eat a variety of foods. Your plate should be half filled with fruits and vegetables. Choose lean protein, whole grains and don’t forget low-fat dairy products to meet your calcium needs. Eliminate fast food, junk food and snacks after dinner. Save the dessert for a weekly treat.
• Calorie in, calorie out. If weight loss is your goal, you simply have to burn more calories than you burn. Keep it simple. A healthy weight loss calorie level for a woman is 1500-1800 calories per day. For men, 1800-2000 calories a day. These levels depend on age, weight, and physical activity.
• Create a food plan. With a plan, you are less likely to grab something unhealthy when you feel hungry. Plan your meal in advance and write it down. Pack your lunch for work and plan a healthy lunch. A good snack is made up of proteins and carbohydrates, such as an ounce of apples. 1 tablespoon of cheese or peanut butter, low sugar Greek yogurt, or ¼ cup nuts with raisins. Keep each snack at 100-200 calories and 1-2 calories per day.
• Don’t get too hungry. This is probably the most important guideline. Many diets fail because they are too calorie-restricted or exclude the entire food group. In this case, you may find yourself robbed, overcompensated, and eating a pint of ice cream or a bag of family-sized chips. It may feel like a failure and it may be difficult to get back on track.
•journal. Record your food intake. It helps to see it in black and white. Journaling also helps you to feel your feelings when you eat from your emotions rather than your physical hunger.
• Set realistic goals. A realistic goal for weight loss is £ 1 a week. A diet that claims you lose 5-7 pounds in the first week does this by running out of your body’s glycogen stores. Glycogen is an intermediate energy source composed of carbohydrates. When these stored fuels are used up, water is released with them. Therefore, rapid weight loss.
• Find emotional support. Have a buddy system or join a weight loss support group like TOPS (Take Off Pounds Sensibly). People who join a support group have a higher success rate than those who join alone.
• Finally, wait patiently. Changing habits is difficult and time consuming. If you follow the new health insurance (not perfect) for 30 days as much as you can, you will be on your way. By this time, you will begin to see the results, which will motivate you to continue doing a good job.
We wish you all the best of luck.
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Leanne McCrate, RD, LD and CNSC are Missouri-based award-winning nutritionists.
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