Beginning a diet to lose
weight and improve health is a worthy goal, but it can be a bit
overwhelming. There are bound to be challenges whenever you start something
new, especially when it involves something you do several times each day --
like eating and drinking.
Still, as long as you don't try to change everything at once, you can meet
your weight loss goals. Read on to
learn some secrets of the masters -- those who have lost weight and, more
importantly, kept it off. After all, what good is losing the extra weight if
you gain it right back?
A healthy eating plan (like the
WebMD Weight Loss Clinic plan) should
include foods you enjoy along with plenty of healthy, not-too-processed foods
like fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood,
beans, and nuts. Thanks to their ability to satisfy, these low-calorie foods
will actually help you stick to your diet. The most satisfying foods have lots
of fiber (like fruits, vegetables, whole grains, beans, and nuts) and/or
low-fat protein (found in meat, fish, dairy, and soy).
Ideally, you'll slowly wean yourself off favorite foods that are heavily
processed and high in fat or calories, and replace them with more nutritious
options. At any time during this process, feel free to come up with a new
eating plan that increases some healthful foods and decreases others. It's best
for WLC members to create a new plan at the end of the week. When you do so,
the WLC electronic journal wipes your slate clean.
Don't worry if you are a vegetarian, or have allergies or intolerances. Your
personalized WLC eating plan may not include all of the recommended food
groups, but it will provide adequate nutrients. We recommend that everyone take
a daily multivitamin/mineral supplement to fill in any nutritional gaps.
2. Take Baby Steps
Change is hard. Making small, gradual changes in your eating patterns is the
best way to overhaul your diet. Some experts suggest making just one change
each week, to give you time to get used to the new behavior. Your ultimate goal
is to establish new eating habits that can be sustained for a lifetime.
An excellent way to start is to stock your cupboards and refrigerator with
healthy foods, and plan to prepare healthier meals at home. Pick up a new
cookbook or cooking magazine specializing in healthy cuisine; post a favorite
family recipe on the WLC "Recipe Doctor" board for tips on how to
lighten it; or try one of the recipes from the Weight Loss Clinic
3. Set Realistic Goals
Most people who need to lose weight set lofty goals, dreaming of fitting
into clothing sizes that may not be realistic for them. Yet losing as little as
5% to 10% of your body weight can improve the way you feel, put a zip in your
step, and, most importantly, improve your health. Studies show that losing even
small amounts of weight can improve overall health and, specifically, lower
blood pressure, and blood sugar and cholesterol levels.
Set weight loss goals that are attainable, and keep in mind that the
recommended rate of weight loss is only 1-2 pounds per week. Slow and steady
wins this race. It takes time to learn new eating habits that will last for the
rest of your life.