The Step Diet: What You Can Eat continued...
Healthy foods such as fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy fats are strongly encouraged and there are no forbidden foods. If you want to splurge on a piece of cheesecake, simply compensate with the appropriate number of steps.
Detailed charts for men and women calculate the number of steps needed to balance out the extra calories from your favorite foods. If you prefer other forms of exercise besides walking, there are charts showing the equivalent number of steps. For example, for women 150 steps can be traded for one minute of cycling.
Bottom line with the Step Diet, cut back on your serving sizes and increase the number of steps you take throughout the day to increase energy expenditure and you will lose or maintain body weight.
The Step Diet: How It Works
Diets don't work because most are temporary solutions or quick fixes. The Step Diet is a diet plan that shows you how to make small changes in eating and exercise habits that really do add up. Dieters are encouraged to take a hard look at their habits during the first week of the program. Then behavior tips throughout the book are designed to help you become more aware of eating mindfully and gaining control over problems.
The answer to long-term weight control is understanding energy balance. Calories eaten minus calories burned is the basic mathematical formula for energy balance and weight control. The Step Diet, based on scientific studies and research from the NWCR, shows dieters simple ways to trim calories and how to burn more calories to achieve weight loss through a negative energy balance.
On this plan you won't need to count calories or eat particular foods. The goal is to eat a healthy diet that satisfies hunger and results in slow and steady weight loss of 1 to 2 pounds per week. Emphasis throughout the book is on making small, permanent, easy changes in your diet and lifestyle that will promote a healthier energy balance.
To get started, use the pedometer to assess the usual number of steps you take daily. Then add 500 steps or walk a minimum of 2,000 steps a day (a 15-minute walk). Each week, add 500 steps until you reach the goal of 10,000 steps (approximately 5 miles or 75 minutes) per day.