Weight Loss Diet

weight loss diets that are popular today. Many of these diets can end up being more harmful than helpful. The healthiest way to lose weight is to burn more calories than you eat. ‚
A weight loss diet should help you have a healthy view of eating. It is NOT healthy to stop eating to try and lose weight. A good diet plan will help you cut down your food intake and make healthy choices. ‚
A healthy weight loss goal is 1 to 2 pounds per week. It takes 3500 calories to lose 1 pound. That means cutting out 500 calories every day for 7 days. You can lose these 500 calories per day by eating fewer calories, by burning them through exercise, or both. ‚
It may be easier than you think to cut 500 calories from your daily intake. You can: ‚

Switch from whole milk to 1% or skim milk
Switch from regular cheese to fat-free cheese
Use healthier condiment choices
- Fat-free sour cream or salad dressings
- Spray butter
- Diet syrups or jellies over regular
Try frozen yogurt as a dessert rather than eating ice cream.
Skip the chips. Snack on carrots, vegetables, or fruit. If chips are a favorite of yours, try the baked style.
Eat boiled, seared fish or skinless chicken rather than red meat.
Try flavored no-calorie waters. Do not drink soda and juices that have many calories.

General

Eating smaller meals more often may be helpful. This will help keep your metabolism high and your hunger low. This will keep you from overeating at your next meal. Also, eating meals slowly helps you feel full faster.
- If eating 3 meals is a part of your lifestyle, choose to eat more low-fat protein and fiber at each meal to fill you up for those 3 meals. Skip the snack at night if you can. Drink a calorie-free beverage instead.
Do not skip meals. Most often if you skip a meal, you eat too much at the next meal.
Eat smaller portions. Use a smaller plate for meals, or when you are eating out, eat half and take the rest home.
Plan ahead. Plan your meals and grocery list before going to the store. Planning will keep you from getting meals from fast foods or restaurants.
Do not go to the grocery store hungry. You are more likely to buy snacks that are not good for you.
Portion out snacks. When you are having a snack, instead of grabbing the whole bag, portion a small amount out to give yourself a stopping point.
Drink water before and after your meals to help fill you up without the calories.
When eating starchy foods, choose whole-grain products. These have a lot of fiber which will make you feel full. Fiber also helps lower cholesterol and helps with bowel function.
If you need a helpful start, ask your doctor to send you to a dietitian for weight loss help.

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What will the results be?

Losing excess weight will make your whole body healthier. You will have more energy for your daily activities and lower your risk for health problems. ‚

What lifestyle changes are needed?

Stay active. Eating healthy is not always enough to lose weight. Burning calories by exercising is a big part of weight loss. ‚

What foods are good to eat?

The key is to watch your portion sizes. It is best to choose foods that are lower in fat and calories. ‚

Choose low-fat meats:
- Boneless chicken breast
- Pork loin
- 90% lean beef
- Lean turkey meat
- Fresh fish (not fried)
Choose low-fat dairy products:
- 1% or skim milk
- Spray butter or margarine
- Low-fat or fat-free cheese
- Frozen yogurt or low calorie ice cream
Choose fresh fruits, green vegetables, beans and lentils, and whole wheat products more often.
Choose smart snacks:
- Baked chips
- Pretzels
- Popcorn with no butter ¢ ˆ ’ use some pepper or other spice to taste
- High fiber, low-fat crackers
- Reduced fat cookies
- Diet or no-calorie beverages

What foods should be limited or avoided?

Limit high-fat, high-sodium, high-calorie foods like: ‚

Fried foods
Processed meats
Whole-fat dairy products
Candy, cookies, chips, pastries
Sausage, bacon, any full-fat meats
Soda, juice
Beer, wine, and mixed drinks (alcohol)

Will there be any other care needed?

What do I do first before trying to lose weight? ‚

Talk to your doctor and dietitian to see if you need to lose weight. Work with them to set your weight loss goals.
If you have a chronic illness, such as high blood sugar or high blood pressure, ask a doctor or dietitian what diet and exercise is right for you.
Ask your doctor about how much you are able to exercise and what type of exercise is good for you.

Helpful tips

Keep a food journal to help keep you on track.
Do not eat 2 hours before bedtime.
Join a support group.

Tips for burning calories: ‚

If your workplace is near your house, choose to walk or bike to work instead of driving.
Take 20-minute walks each day. Walk around during your lunch break. You will not only burn calories, but raise your energy for the rest of the day.
Take the stairs over the elevators.
Join a gym or exercise class with a friend.
Try to exercise 30 minutes a day. Three 10 minute sessions works too.
Drink lots of water before, during, and after exercise.

Where can I learn more?

Weight-Control Information Network ‚
http://win.niddk.nih.gov/publications/for_life.htm ‚
http://www.win.niddk.nih.gov/publications/better_health.htm ‚

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

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