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The 7 Secrets to Guaranteed Weight Loss!

Posted on: Tuesday, 21 December 2004, 00:00 CST

1. Maintain, a healthy, low calorie diet.

It's the calories that count when it comes to weight loss, so it's important to choose low calorie foods. Since good health should be your objective along with weight loss, it's also important to eat nutrient-dense foods. The bulk of your diet should consist of whole grains, vegetables and fruits, followed by moderate portions of lean protein sources and low fat dairy products. Fats, sweets and alcohol should only accent your meals.

2. Eat balanced meals on a regular schedule.

Regularly scheduled meals containing carbohydrate, protein and a little fat will keep your body energized and healthy, not to mention satiated and happy. Avoid going more than 4 or 5 hours without a meal or snack to prevent feelings of "over-hunger" which can lead to binging or overeating.

“Losing weight is about following a sensible eating plan, NOT a starvation plan,” says Nutricise Nutritionist Leah Nemerson, RD. “Planning for meals and snacks is an important strategy for weight loss success. When you are busy, you may not notice your hunger, but that doesn’t mean that your body doesn’t need refueling.”

3. Exercise on a regular basis.

Exercise burns fat and builds metabolism-boosting muscle. Make it a priority to engage in moderate cardiovascular activity (such as walking or jogging) for 30 minutes at least 3 days per week -- preferably every day -- and strength training at least 2 times per week. FYI: just being more active during daily activities counts too, so park in the far spot in the parking lot, take the stairs, walk to your co-worker's desk instead of emailing, etc.

4. Keep a food diary!

Researchers have found that keeping a food diary is one of the most effective tools for successful weight loss and maintenance. It's not surprising why; keeping a food diary is an eye opener for most people. Once you actually see what you're eating, written in front of you in black and white, pinpointing the changes you need to make becomes much easier.

Click here for more information about the Nutricise Lifestyle Management Tool, which allows users to log all their foods online, from a database of more than 40,000 foods -- plus, receive a complete nutritional analysis to keep an eye out for vitamin deficiencies or excessive fat intake.

5. Set some ground rules for yourself.

Make a rule to only eat in the dining room or the kitchen. Avoiding snacks while in front of the TV, computer or in the car can drastically reduce mindless munching and unwanted calories. Always shop for groceries with a predetermined list, and never when you're hungry.

"Sometimes when I'm working with clients, we get really creative with the rules and goals we sent. They're often amazed by how simple weight loss is once you've identified a few problem areas in your life!" says Nutricise nutritionist Leah Nemerson, RD.

6. Make small, gradual changes in your lifestyle.

Small changes are not only less overwhelming, but they are more likely to be incorporated into lifelong habits. Setting your goals too high initially is self-defeating. It can make you feel upset and frustrated if you cannot achieve them. It may not be that you can't achieve this goal; it just may be that you can't do it right NOW, at this point in time. So start small -- for example, eliminate your daily can of soda, it adds up to 15 pounds of weight gain per year!

A study conducted by Nutricise found that more than 97% of those surveyed have one specific time of day during which they consume a majority of their high calorie and high fat foods. 34 percent of respondents report eating approximately 400 additional calories during the “Prime-Time T.V. Hour.” “The results of the survey illustrate that you don’t need to deprive yourself or overhaul your entire diet—small changes can make a big difference,” explains Charles Stuart Platkin, founder of Nutricise Weight Loss Program and author of the book, Breaking the Pattern (Red Mill Press, 2002). “These small lifestyle changes can be powerful — eating just 100 calories less a day you could lose 10 pounds over the course of one year—that's just 1/3 of a candy bar or a piece of bread.”

7. Stop searching for the perfect diet.

There is no such thing as a perfect diet, so don't waste your time looking for it -- it's just a setup for failure. Your best bet is to make the best choices available to you in the given situation. If sometimes this means a small burger and a side salad instead of a Big Mac and super-sized fries, so be it.

"At Nutricise, we don't even suggest a specific diet to clients -- our philosophy is to have clients tell their dietitian what they're eating currently -- and from there, the dietitian can help them create an eating plan that is just a modified version of their current diet -- that's not so hard, is it?" says Nutricise Nutrition Director Carey Clifford MS, RD. "Of course, if someone wants to do a certain program, we will work with them. But for long term success, we believe the best diet is the one that  you are most likely to stick with -- for life!"

Source: Nutricise.com

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