Beech Tree News Network

With warm weather on the horizon, I am eager to be outdoors. During cold weather, I usually pick up weight but lose it again during the warm-weather months. It’s definitely a cycle, and someday I may really worry about that seasonal yoyo. Recently, I read an article, “How to Lose Weight and Keep It Off” (by Melinda Smith, M.A., Jeanne Segal, Ph.D., and Lawrence Robinson), that provided reminders of things we know, but don’t always practice.

Losing weight is no easy task. Of course, it can be done, but it requires persistence. According to the article, four popular ways to lose weight include cutting calories, cutting carbohydrates, cutting fats, and following the Mediterranean diet. When we cut calories to lose weight, sometimes our metabolism will slow, requiring another calorie cut in order to continue to lose weight. When we cut carbohydrates to lose weight, we should replace the carbs with lean protein and plenty of leafy green and non-starchy vegetables. When cutting fats to lose weight, remember that unsaturated (healthy or good) fats can be filling. Also, low- or no-fat products may contain empty calories of sugar and refined carbohydrates. When following the Mediterranean diet to lose weight, the emphasis will be on choosing good fats, good carbs, large quantities of fresh fruits and vegetables, nuts, fish, and olive oil along with moderate amounts of meat and cheese. Also, regular physical activity and sharing meals with others are components of the Mediterranean diet. Each of these four methods to lose weight can work; dieting choice is what works for the individual.

Healthy lifestyle and food choices are essential to weight loss. The article identified such strategies as controlling emotional eating; staying motivated; cutting down on sugar and refined carbs; filling up with fruit, vegetables, and fiber; taking charge of your food environment; and moving. Each strategy is important; however, taking charge of your food environment may need more explanation. The authors described the food environment as “when you eat, how much you eat, and what foods you make easily available.” They suggested that we: cook our meals, eat smaller portions, eat early, fast for 14 hours a day (includes sleep time), plan ahead for meals and snacks, drink more water, and limit tempting foods kept at home. These suggestions are very helpful – and for many of us, serve as an excellent reminder.

The authors noted that since 1994 the National Weight Control Registry (NWCR) has tracked over 10,000 people who have lost significant amounts of weight and kept it off for long periods of time. The study identified common strategies these successful individuals used. These people share the following habits:

-Stay physically active. Successful dieters in this study exercise for about 60 minutes most days, typically walking.

-Keep a food log.

-Eat breakfast every day.

-Eat more fiber and less unhealthy fat.

-Regularly check the scales.

-Watch less television.

I believe this article provided a good summary of weight loss strategies. And I needed the reminders! Thomas Edison predicted: “The doctor of the future will no longer treat humans with drugs, but rather will cure and prevent disease with nutrition.” We’re not there yet, but I like his thought. At the end of the day, planning to lose weight only works if I stay with my plan.