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5 Keys to WEIGHT LOSS

Posted on: Tuesday, 2 August 2005, 12:00 CDT

To drop pounds and keep them off for good, just follow these 5 simple rules. By Liza Schoenfein

You've probably tried countless diet plans. But regardless of how you choose to go about it, the basic tenet to successful weight loss is the same: Burn more calories than you take in. As simple as that seems, staying on track can be tricky. As the weeks go by, temptation, boredom and frustration can set in, sabotaging your best efforts.

The good news: There are tried and true easy ways to keep those weightloss saboteurs at bay. While these five strategies are not brand new, research consistently shows that they do work. Try them for yourself and see!

DIET KEY 1

Keep a food journal.

Write down exactly what you eat every day, as soon as possible after a meal or snack, making sure to note quantities. Then look up calorie contents in a book such as The Complete Book of Food Counts by Corinne T. Netzer (Bantam Dell Publishing Group, 2003). For even better results, also keep track of your feelings whenever you eat. This will help you recognize emotional triggers that lead to overeating.

The key to weight loss is Celebration, not deprivation.

Why it works "There's a huge disconnect between what people think they eat and what they actually eat," says Bonnie T. Jortberg, M.S., R.D., a senior research assistant at the University of Colorado Health Sciences Center in Denver and co-author of The Step Diet Book: Count Steps, Not Calories, to Lose Weight and Keep It Off Forever (Workman Publishing Company; 2004).

"Journaling provides accountability," says Rachel Brandeis, M.S., R.D., a spokeswoman for the American Dietetic Association (ADA) with a private practice in Atlanta. "Because you're more accountable, you're going to think twice about what you're putting in your mouth."

Pitfalls to success "When you first start keeping track, it can feel tedious," Jortberg acknowledges. "But we're creatures of habit, so stick with it and you'll get into the routine." Beware especially of "food amnesia" - the tendency to "forget" certain things you've eaten. The solution: "Be accurate and be honest, because you're not fooling anyone but yourself," Jortberg says.

DIET KEY 2

Build a support system.

Whether it's a Weight Watchers group, a fellow dieter, a nutritionist or a close friend, tell at least one supportive person about your plan to lose weight - but choose carefully. "You want someone who is objective and nonjudgmental," Brandeis advises. If your mother has been nagging you about your extra pounds, rule her out as a candidate and find someone less emotionally invested.

Why it works "Knowing that someone else knows [what you're going through] is psychologically a boost, especially on the low days," says Noralyn Mills, R.D., a Baltimore-based ADA spokeswoman. "This accountability will get you through the days when you don't want to keep at it."

The best support comes from family and friends, according to a Journal of Consulting and Clinical Psychology study that compared dieters grouped with supportive strangers to those who received encouragement from three friends or family members. Researchers found that 95 percent of participants in the friends-and-family group stuck with their weight-loss program and 66 percent maintained their entire weight loss for the length of the study. Only 24 percent of participants who entered the program without knowing the people in their support group kept the pounds off.

Pitfalls to success Well-meaning people in your support group may give you bad advice. "Be wary of [those who are touting] junk science," Brandeis says. "You want to make sure you find a weight- loss plan that fits your lifestyle, that's tailored to you so you can stick to it for the long term." Your best bet, she says, is to work with a registered dietitian to find a sensible approach that's right for you.

DIET KEY 3

Eat regularly to avoid bingeing.

Identify the times of the day when you start to reach for fattening foods, then pre-empt the problem by scheduling a healthy snack a half-hour earlier. It may sound counterintuitive, but eating an apple or a lowfat yogurt right before heading out to a restaurant will help you avoid overeating once you're there, since you won't be starving when you arrive.

Enlist a friend to offer support while losing weight.

Why it works It's easy to overindulge if you're blinded by gnawing hunger pangs. "A lot of dieters are afraid of snacking, but it's one of the best tools for dieting," Brandeis says. "We all have blood-sugar highs and lows throughout the day, and every three to four hours you need to refuel again." If you don't respect your hunger cues, you'll probably end up eating more later in the day.

Pitfalls to success Plan ahead for these minimeals, or else you may end up choosing the wrong kinds of snacks, such as chips or candy. Opt for nutrient-rich fruits, vegetables, whole grains and nuts - making sure to watch quantities carefully.

On busy days, you may want to have an energy or meal-replacement bar specifically formulated for women; depending on the bar, you'll get the folic acid, calcium and iron you need. Half a bar in midmorning and half midafternoon can fend off hunger while making sure you're getting enough vitamins and minerals. (Just be sure to check the label and always subtract those calories and fat from your daily allotment.)

DIET KEY 4

Set realistic goals.

Setting small, doable goals can add up to big achievements. For example, you can save 1,000 calories a week just by cutting out a can of sugary soda a day.

"Small changes yield big results," Mills says. "Set an easy goal that you'll reduce your caloric intake by 100 calories a day. At the end of the day you will have achieved it. You don't have to wait two or three months to achieve a goal." Rather than setting your sights on a 20-pound weight loss, celebrate each 5-pound drop as the victory it is. And acknowledge even smaller achievements - a whole day of healthy choices or a week of consistent workouts.

Why it works Small successes encourage us to keep our weight- loss routines going, according to nutritionists. Feeling that your clothes are becoming loose can be an incredible motivator. Success breeds motivation, which in turn keep you going for the long term.

Pitfalls to success After a while, steady success no longer seems that exciting. The answer: Constantly set new goals for yourself.

DIET KEY 5

Think celebration, not deprivation.

Embarking on a weight-loss regimen doesn't mean subjecting yourself to a diet of lowfat cottage cheese and lettuce. Eat well, reward yourself with a pretty table setting, and you'll stay positive and focused on success.

Why it works "As soon as you start to feel deprived, the likelihood for success goes down," Brandeis cautions. That's because it's impossible to stay in deprivation mode for long. Mills agrees: "Don't diet, because it sets up that mind-set of This is a period of time when I'm going to deprive myself/ And your mind is asking, 'When am I going to stop?'" Long-term success means long-term compliance. So choose a plan that's going to keep you happy for the long haul.

Make enjoying beautiful, delicious and healthy foods your mission. Scan supermarket shelves for the sweetest exotic fruit, the juiciest tomatoes of the season, the most fragrant herbs. Then buy a new cookbook - it doesn't necessarily have to be a "diet" one - that helps you make the most of the fresh ingredients.

Pitfalls to success Many people find being exposed to lots of choices too tempting. The key is knowing your triggers and avoiding them, and entering any situation with a clear plan. For example, resolve to stick with the crudits plate at the cocktail party, and purchase only what's on your shopping list at the market (being open, of course, to varying your selection of produce based on what's in season).

Success breeds motivation, so set small, doable goals. For example, cut just 100 calories each day.

New York City-based freelance writer Liza Schoenfein recently lost 25 pounds by following the five keys to weight loss.

Copyright American Media, Inc. Aug 2005

Source: Shape

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