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Healthy Weight Loss
Healthy Weight Loss
By Brenda Jaeck, Certified Nutrition and Lifestyle Counselor
Why are there so many diets? A common question. The answer simple but twofold.
First, people are obsessed with weight loss; everyone wants to be thinner.
Secondly, everyone’s body functions differently. The diet that works for one
person may not work for another. In the end, diets do not work. Diets by nature
are restrictive and require rules to be followed. Once the goal is achieved and
the dieter “goes off” the diet they typically return to the old eating habits that got
them to the place that they needed a diet to begin with.
So what can be done? Follow a few simple guidelines. Eat fewer calories than
are burned. This can be accomplished either by eating less or exercising more
or some combination of the two. The eating plan should be balanced and
sustainable.
Generally, increasing water consumption goes a LONG way in creating a more
balanced eating plan. Water can help with energy fluctuations and cravings. If
the body dehydrated it begins to shut down. Craving sweets to help “perk us up”
often counteracts this. Water can also help curb appetite surges.
Increasing vegetables in the diet is another way to control calorie consumption.
Since most vegetables are relatively low in calories and fiber rich, they keep us
full longer with fewer calories. The fiber in the vegetables also gives us energy
over a longer period of time.
Focusing on WHOLE gains – as opposed to processed food is always a good
goal. It is almost impossible to over eat on whole grains due to their denseness.
Think of gorging yourself on a large plate of pasta and then imagine yourself
doing the same thing with a huge plate of brown rice. Not possible.
Furthermore, since whole grains have more fiber – they also fill us up faster and
give us energy over a longer period of time.
Lastly, do not overlook the importance of fat. Fat gives us the “mouth feel” of
food. This allows us to be more satisfied with the food we are eating. Again, the
result is we eat less. A good example is fat-free cookies; people generally eat
more of them than full fat cookies. Fat also slows down the absorption of food,
again allowing us to be satisfied for a longer period of time. Focus on healthy
fats such as olive oil or avocados.
Weight loss is an obsession for so many people. These people have likely
bought many diet books and have lost and gained the same weight numerous
times. The way to end this cycle is to develop a life long eating plan that is
balanced and maintainable.
Brenda Jaeck is a Holistic Nutrition and Lifestyle Counselor, Lecturer and
Workshop Facilitator. She can be contacted at 917 213 9305 or
brenda@seedstochange.com.
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