Diet Right

February 1st

 

I still have several clients talking about starting off their new year with a diet.  Whether it is the inspiration of the new year, the commitment to finally get healthier or the thought of trying to fit into those swimsuits from months ago for a winter getaway, diets are still a priority for many people.  But.....do diets really work and are they the best way to lose weight?  How fast can you expect the weight to shed?  What tools are out there to help you?  

 

Let's first answer the question about whether diets work.  The truth is, a "diet" will only work if your new plan is something you decide to adopt for a lifetime.  If you are looking for a quick fix to lose weight fast, diets will work in the short term, but fail miserably in the long term.  You will lose weight and keep it off if, and only if, you decide that you can and will be able to eat like this forever!  You cannot go back to eating the way you did before your "diet" and be able to keep the weight off.  The bottom line is you need to eat a little less and exercise a lot to achive your goals.  According to the National Weight Control Registry that tracks individuals who have lost weight successfully (30 pounds or more and kept the weight off), exercise is very important, too.  Successful weight loss individuals worked out for an average of ONE HOUR per day at a moderate intensity.  Yes, one hour per day!! 

 

So once you have decided on your new eating plan, tossed the leftover chocolate from the holidays and jumped on the treadmill, why did you lose only one pound the first week?  Remember that you need to have a caloric deficit of 3500 calories in order to lose one pound.  This is an average of cutting out 500 calories per day from your previous caloric intake and exercise output.  This is not an insignificant number of calories to cut per day.  Read the brutal truth:  It will take a while to lose weight....you must be dedicated and patient!   Slow and steady will win the race.  It is important to eat carbohydrates and some protein at each meal or snack in order to maximize your energy and satiety.  There is no research supporting the idea of separating carbohydrates and protein to help you lose weight. 

 

Looking for a tool that will help you track your caloric intake, exercise activity, goals, track weight loss and more for free?  Check out: http://www.fitday.com/.  One of my clients turned me onto this site and raves about the ease of use and fancy graphs that help keep you motivated. 

 

What about dramatically cutting calories and diet foods?  Stay tuned for my next blog....

Remember to wear red tomorrow!