Dieting for the new year? Watch out for fads
‘Tis the season for popular fad diets and crazy weight-loss schemes. With the new year upon us, millions of Americans will once again attempt to lose weight.
What has now become a very popular New Year’s resolution, weight loss can be difficult for many of those who begin the journey on January 1st.
Many turn to the latest fad diets that often guarantee rapid weight loss over a relatively short period of time. They stock their pantry with low-calorie meals, deprive themselves of certain foods, and buy expensive weight loss supplements.
Despite their best efforts, the vast majority of dieters quickly lose the motivation and ultimately fall short of their weight loss goals.
The problem with many of these fad diets is that they often eliminate certain foods or even whole food groups. This technique is not only unhealthy, but it is also unrealistic for the long term.
The goal of healthy eating is to develop a diet that you can maintain for life, not just for a few weeks or months, or until you have achieved your weight loss goal.
Rather than avoiding certain food groups, simply start by reducing your current portion sizes. Choosing smaller portions is a simple and healthy technique that can help you lose weight and keep it off.
Many restaurants will allow you to order lunch portions from their menu at dinner time, saving you extra calories and money.
When it comes to eating less at home, investing in smaller plates, bowls, and glasses is a great way to help reduce your portion sizes. Research proper portion sizes for the foods that you commonly eat, measure them out, and see how they look in all of your dishes.
Constant hunger is another popular culprit for why diets are unsuccessful. When the hunger pangs occur in between meals, many resort to quick, readily-available snacks that are often unhealthy and can derail your weight loss goals.
There are several strategies that experts recommend to help control hunger.
Try consuming solid foods rather than drinking your calories. Studies show that solid food makes you feel fuller than consuming the same amount of calories in a drink. So, reach for the whole apple to increase satiety rather than the applesauce or apple juice.
Another great tip is to fill up on fiber rich foods, such as whole grains, fruits, and vegetables. Experts agree that fiber can make you feel fuller longer and help control hunger between meals.
Finally, consuming healthy foods that are high in lean protein or good fats, such as eggs, fish, beans, avocados, nuts, and olive oil, can boost satiety, keep you fuller longer, and help you lose those extra pounds.
If you’re eager to lose weight this New Year, focus on selecting a balanced diet that emphasizes moderation and proper portion sizes; one that you can maintain for years to come.
As always, be sure to consult with your doctor or a registered dietician before beginning a weight loss diet or program.