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It is that time again – time to pull out all last years summer clothes that have been tucked away for the winter. If they are a bit tight, don’t panic and most importantly don’t DIET! The first 3 letters of diet spell DIE and that is what diets do – they don’t last. We are a function of the calories we take in through food and drinks and the energy (calories) we expend through our metabolism, activities of daily living (walking to our cars, brushing our teeth) and intentional exercise (hitting the gym or taking a walk after dinner). Weight loss or gain (to some people’s surprise) does not happen over night. It takes an increase of 3500 EXTRA calories to gain one pound of fat (Note: The average person needs approximately 2000 calories for proper nutrition per day). If we have gained weight then we have gradually took in more energy then we have expended over time, usually it is an extra 200- 500 calories per day. Picture it as an extra cup of pasta or the two chocolate chip cookies we ate on a full stomach. The answer to weight loss is typically simple: take in less and expend more! I know- easier said then done but here are some tips to help you get started and stay on the right track for the summer!
Track what you eat. This is different from the inventory. Start by keeping a written record of how many grains, fruit and vegetables, low fat milk products, lean meats and dietary fats you eat. Compare your servings to Canada’s Food Guide to Healthy Eating (CFGHE) - eat to the lower end of the serving recommendations for weight loss. A quick reminder: CFGHE recommends 5-12 servings of Grains, 5-10 servings of veggies and fruit, 2-4 servings of low fat milk products, 2-3 servings of lean meats and alternatives. The key steps to healthy eating:
Follow these steps and you are on your way to a healthy spring season. It is small changes that you can stick with that make the difference. Make one healthy change at a time and see how you feel! Eat healthy- Feel great- Get RESULTS!
Source- American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine: Nutrition and Athletics Performance- Position Statement, J AM Diet Assoc 100:1543, 2000 |
Take a diet inventory- keep track of everything you eat for 3 days in a food journal– without changing your eating habits. Food journals can be as simple as writing down everything you eat (include portions and be honest!) or they can be detailed including the time you ate, how hungry you were and how you felt after eating. Then look for places you can make changes. You should feel good and energized after a meal and not stuffed to the point that you do not want to move. Look to see if you are eating a balanced diet including whole grain, fruit and vegetables, low fat milk products, lean meats or alternatives and healthy fats. 
Portion control-It is not always WHAT we eat -it is HOW MUCH that can lead to weight gain!
