Failing at New Year’s Resolutions is almost as much of a tradition as making them, and by now many people have given up on theirs. But if yours was to find a healthy diet and weight loss program that’s easy to stick with, you don’t have to be among them. And it’s never been more important to make this change. Obesity, which increases risk for a number of serious conditions including heart disease and diabetes, is a growing problem in the U.S. and Canada. In the U.S. alone, nearly four in 10 adults are obese.
While marketers would like you to believe otherwise, you don’t need to eat special meal replacements like shakes and nutrition bars or go days where your primary food is watermelon or cabbage. These fad diets are all but guaranteed to fail because the eating patterns aren’t permanent. They’re also not good for you because they limit the intake of nutrients necessary for optimal health.
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According to U.S. News & World Report, which annually ranks popular diets, you can find everything you need for good health and weight loss by shopping the perimeter of your grocery store. That’s where you’ll find the fresh fruits and vegetables, lean meats, fish, low-fat dairy products and other nutrient-dense foods that make up the DASH and Mediterranean diets, which tied for first place.
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Featuring high fiber, low fat foods that are full of potassium, calcium and magnesium, the DASH diet can lower blood pressure and often reduce the need for medication. It’s also been found to reduce risk of other serious conditions including certain cancers, diabetes and osteoporosis.
The Mediterranean diet is similar to the DASH diet. The types of food recommended in each are essentially the same. Like the DASH diet, the Mediterranean diet can help protect against the same chronic health conditions. However there are differences.
The DASH diet is a structured eating plan. People are told exactly how many daily servings they should eat from the recommended food groups for optimum health. For example, four to five daily servings of vegetables and fruit and two or fewer daily servings of meat, poultry or fish.
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In addition, the DASH diet follows American dietary sodium guidelines: less than 2, 300 milligrams (mg) of sodium (about a teaspoon of salt) up to age 51. After age 51 – sooner for African Americans – the recommendation is no more than 1, 500 mg of sodium (about half a teaspoon). Most Americans consume more than double the amount of their daily recommended sodium intake.
The Mediterranean diet is a flexible approach to eating. Instead of daily servings, it promotes eating patterns with a food pyramid. Vegetables, fruits, grains, nuts and vegetable oils make up the bulk of every meal but amounts aren’t specified. Fish is recommended twice a week. Poultry and dairy should be eaten in moderation. Meat should be consumed “less often.”
Although basically a low-sodium diet, the Mediterranean diet doesn’t offer guidance on salt consumption. Unlike the DASH diet, the Mediterranean diet does account for wine (in moderation).
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It depends. But regardless of whether you choose the DASH, Mediterranean or any other diet, it’s important to focus on foods that nourish your body, that you like and that you’re willing to eat long-term. Doing so will improve your health, help you lose excess pounds and help you maintain a healthy weight.
”There is an established theme of what is considered healthy eating, but no single diet is the best for all of us, ” said panelist Dr. David Katz, director of the Yale University Prevention Research Center. “Ultimately, a ’best’ diet is one that can be adopted, managed and sustained over time.”
The ’s Health Promotion Division has developed a number of materials that can help Laborers learn eating habits that improve diet and overall health. These include the
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Health Alerts. For more information, call 202-628-5465. Additional materials on nutrition, diet and general wellness can be ordered through our online Publications Catalogue.Weight loss does NOT need to be complicated. Calories in VS calories out. It is really as simple as that. If you are consuming more calories than you are burning each day, your body is holding on to those excess calories and turning them into fat.
The good news is, our bodies are created to burn calories. Someone who weighs 150lbs will burn approximately 46 calories an hour while sleeping. The human brain burns calories for “energy” (memory, information processing, calculating, etc) and even simple tasks like standing up and walking to another room are burning calories.
Food is the biggest factor in how much weight you lose… or gain. Junk food will derail your fitness gains faster than you can imagine. No amount of exercise can make up for 600 calories of pure sugar. On the other hand, eating the right foods will do more for your weight loss goals than 6 hours at the gym ever could.
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Sometimes the “experts” make it seem complicated by telling you to spend an entire day on meal prep, or giving you weight loss meal plans where every recipe has 15 plus ingredients. Weight loss done the right way can be simple.
Meal planning can be as basic as scribbling down your known favorite meals and snacks. Most of my favorite meals are the easiest to make. Unless you love cooking, spending time making complicated meals does not make you want to eat that food any more than if it were easy.
Here are some general tips I recommend for weight loss, and at the end you will find my free 1-week meal plan.
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Tracking what you are eating can actually be an incredibly helpful tool. It does NOT have to be something you do forever – even tracking for a few days can be an eye-opening experience. As you keep a journal of what you are eating, you will notice where most of your calories are coming from. This way, you can see what is really worth it to you.
If pen and paper is not your style, use an app. I like the app Lose It (versus My Fitness Pal) because there are fewer foods, i.e. less confusion when you are trying to pick a chicken.
How do you determine the correct calorie amount for you? I honestly have found that app algorithms and calculations based on your height, weight and gender are pretty inaccurate – because they do not take into account your metabolism!
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This is where tracking your meals becomes really helpful. I recommend keeping track of what you are eating normally for 3-5 days (without restriction!) and then subtracting 100-250 calories from that average. This way, your new calorie goal will suit your metabolism, and will be doable for the long term (it does not make any sense to follow a 1200 calorie per day diet only to go back to your “normal” way of eating later on, and gain the weight back, right?)
What are starchy carbohydrates? Starches include grains like bread, rice, pasta, and quinoa, and they also include starchy vegetables like beans, peas, corn, and potatoes.
Starch serving sizes are generally 120 calories and equal to a slice of thicker bread, 1/2 cup of cooked brown rice, quinoa, or beans, or 1 cup of starchy vegetables like corn.
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The best way to lower your starch content is to make substitutions that feel equal. A medium russet potato contains approximately 30 grams of starch. A medium sweet potato contains only about 8 grams. When you make that switch, you still get to have a potato with your meal.
Eat your veggie burger wrapped in lettuce instead of on a bun. Then you are still getting a favorite lunch with only a small tweak to better suit your goals.
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When you start tracking your calories, pay attention to how many servings of starches you are eating. Can you eat 1 or 2 fewer servings without feeling deprived? Can you swap something out for a less starchy option and still enjoy your favorite dinner?
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This is really the best trick! Carbohydrates are primarily found in both starches (listed above) and non-starchy vegetables, but you can get so much more bang for your buck (both financially and in calorie count) by filling up on the veggies.
Making these small substitutions will help you feel full longer. You won’t end up running back for another snack an hour after dinner.
This is the toughest one. But it may be the most important! Boredom and emotional eating are one of the biggest causes of weight gain.
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Learn your body’s personal hunger & fullness cues. When you‘re feeling an emotion and you’re not hungry, you have to find other activities besides eating. Text a friend to say hi, take a quick walk around the block (or even just the room), or practice calm breathing. This can be tough, but it absolutely gets easier as you build the skill. Talk with a therapist if that helps.
One trick that might help you learn your cues is to drink water any time you feel an urge to grab a snack and see if the urge passes. Then if you are still actually feeling hungry, make sure
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