5 Healthy, Effective Diets
5: Flexitarian Diet
If you've ever thought about going veggie but just couldn't part with spaghetti and meatballs, there's an option for you: the Flexitarian Diet. As the name suggests, it's a more flexible type of vegetarian eating.This diet was dreamed up by Dawn Jackson Blatner, a registered dietitian who cites an April 2006 study in Nutrition Reviews that found vegetarians weigh, on average, 15 percent less than non-vegetarians. She also points to research published in the Annals of Internal Medicine on vegetarians having lower cholesterol and advice from the American Institute for Cancer Research on eating a plant-based diet to lower cancer rates. Oh, and according to the American Journal of Clinical Nutrition, vegetarians live about 3.6 years longer than the rest of us [source: Blatner].
Not a lot to argue with there.
Beginners start by cutting down to eating meat only five days a week, then cutting back to just two days if they choose. Many of us eat vegetarian meals already (grilled cheese, anyone?), so it's not as hard as it sounds. Blatner provides a meal plan and sample meals that actually sound good -- a peach and raspberry crepe, for example, is a snack. She also makes the point that there are a lot of delicious, healthy vegetarian ingredients that most of us haven't been exposed to -- sunflower seed butter, kefir, seaweed sprinkle. One of Blatner's recommended foods is mochi, a Japanese rice cake made out of sticky (glutinous) rice. It's often stuffed with some sort of sweet filling, like red bean paste.
The diet does still rely on calorie counting, which can be problematic. Study after study has shown that people underestimate the calories of what they eat. Luckily, in the age of the smartphone, you can download any number of apps to help you keep track.
5 Healthy, Effective Diets
4: Mediterranean Diet
Who wouldn't want to spend time in the Greek Isles? While it sounds dreamy, you don't need to sail to Santorini to eat like you enjoy a beautiful Mediterranean life -- a life with a lower risk of heart disease, Parkinson's, cancer and Alzheimer's [source:Mayo Clinic].Put the butter aside and reach for the extra-virgin olive oil. It tastes just as amazing on bread, on pasta and in your cooking. You'll have to cut down on the red meat, but in return, you can indulge in a moderate amount of red wine. And you don't have to go veggie -- you'll be grilling tuna, salmon or trout twice a week or so, because the omega-3s in those fatty fish will help ensure that your cardiovascular system stays clean and healthy.
Another easy switch? Swapping herbs and spices for salt for all the flavor with none of the sodium. A handful of nuts makes a good snack, and while they're full of fat, it's not the bad kind.
The basic idea is to eat lots of fruits, veggies, whole grains, beans, nuts, legumes and seeds. And if you've ever tried tahini, a sesame-seed paste you can use as a spread, the seeds should not be a problem.
While you're savoring your smaller portions of herbed, olive-oil drizzled foods, remember that the people of the Mediterranean walk far more than those of us in most U.S. towns, so use it as inspiration for an after-dinner stroll.
5 Healthy, Effective Diets
3: The Instinct Diet
The Instinct Diet has a major thing going for it: its author, Susan B. Roberts. She's a nutrition and psychiatry professor at Tufts, she's been overweight herself (by 55 pounds) and she used to be a chef.Roberts points out that there are three centers in the brain that tell you when you're hungry: satiety, reward and pleasure. As she told the Tufts Journal, "When people get hungry, they want to eat. If there's food there, you eat it. If it's got calories, you like it more. If there is more variety, you eat more" [source:Flaherty].
It all starts with a strategy for learning how to control your hunger. That doesn't mean desperately trying to convince your stomach that you've eaten by chewing ice cubes and visualizing fullness. You get training wheels.
Instead of getting to the point where you'd trade your first-born to Rumpelstiltskin for a Snickers ice cream bar, find new foods to love that will make you feel full. That means high-fiber foods, high-protein foods, high-volume foods and low glycemic index carbs.
We realize that none of that sounds even remotely appetizing. But when you rephrase it as "a snack of cereal with chocolate melted over it," maybe you can see why this is an easier diet than most to follow.
Also, according to her research, average weight loss for those on the Instinct diet is 30 pounds over five to six months -- and 90 percent of them maintained it.
5 Healthy, Effective Diets
2: Step Diet
So you really want a Krispy Kreme doughnut. The "hot" sign is on in the window and your craving is officially impossible to deny.
On the Step Diet, you could eat that doughnut -- 3/4 of it, anyway. You just have to park in the far corner of the parking lot and maybe do a couple of laps around it when you're finished.
The bottom line: If you cut everything you eat by one quarter and walk 10,000 steps a day, you'll lose weight. It's that simple. And the man telling you that, James Hill, who co-founded the National Weight Control Registry, knows what he's talking about.
The idea is that exercise doesn't have to be as scary as a P90X commercial makes it seem. You don't have to get "extreme" fit or "turbo" or "mega" anything. You just have to add more steps to your day. The only equipment you need is a cheap pedometer.
If you're not much of a walker, there are charts to tell you what activities equal what number of steps. (For instance, an hour of yoga is 3,000 steps, if you're the bendy type.)
And the weight loss facts? A pound or two a week.
5 Healthy, Effective Diets
1: Thin for Life
"Thin for Life" sounds nice, doesn't it? Registered dietitian Anne M. Fletcher, a health and medical journalist, writes that it's an attainable goal, and she has witnesses to prove it.What makes her diet different is that it's presented and supported by people who have lost at least 20 pounds on it -- and kept it all off for at least three years. Someone who's been where you've been is telling you the joys of "high flavor, low risk" foods. (Like jelly beans!)
She outlines some simple swaps -- replacing oil with applesauce in baking, eggs with egg whites -- and creates a plan week by week for you to modify your diet according to standards like the Food Guide Pyramid (recently replaced visually with MyPlate, but with the same content). You start with the easy stuff, like just focusing on all the sugar you consume, instead of trying to do everything all at once.
From her interviews with 160 people who successfully lost and kept off excess weight, sometimes after trying dozens of diets, Fletcher gleaned what she calls the 10 keys to success. She writes that, according to research she's done on several studies and in her own experience, keeping weight off isn't as impossible as so many people make it seem.
It may take a little longer to see a weight difference with these five diets than it does when you eat nothing but leek soup for a week, but it's the kind of difference that sticks.
Part 2
How to lose weight the healthy way (Part 2)
Write down your plan
Once you've decided on what changes you're going to make, write them down. For example:Week 1
- Exercise: one 20 minute walk every lunch hour.
- Alcohol: none in the week, two small glasses of wine on Friday, Saturday, Sunday.
- Food: no chocolate or biscuits in the week, choose healthy snacks such as fruit, trim all fat from meat, eat no fried or fast food.
- For each week list your targets concerning alcohol, exercise and your food plan.
- Each day should then be listed in a simple chart and items you have had should be written down. It is also important to make a note of your mood and any comments you would like to get off your chest for each day.
Food diary
- If you're not sure what's wrong with your diet, try keeping a daily diary of everything you eat and drink.
- You can use a notebook or an online diary.
- At the end of the week, review your entries for problem areas.
- Look out for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.
- If your diet seems largely healthy, look at portion sizes.
- If you're not sure what's meant by 'healthy diet', read our series on nutrition.
Be patient and persevere
It might take a week or two before you notice any changes, but they will steadily appear. After the first month you'll be able to see the results and measure them in terms of looser fitting clothes.
Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window, and there will be weeks where you may not lose any weight – or put a little back on.
This is normal for everyone – dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Do you need to increase your activity levels? Make a few more changes to your diet? Put more effort into sticking to your current plan?
The other side of this is to make sure you celebrate your goals. While there's joy enough in stepping on the scales and seeing them dip lower, be sure to mark long-term progress with a reward – such as new clothes or time off from domestic chores.
Celebrating is also a way to involve your nearest and dearest – it's up to you whether you want their encouragement in the form of gentle reminders not to eat certain foods. But support from other people can get you through the bumpy patches.
Health benefits of weight loss
Studies show that overweight women who lose between 10lb and 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably.
Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.
It may seem like these are problems to worry about in the future, but time flies by and tomorrow becomes today. By keeping your weight in the healthy range, you're less likely to be troubled by illnesses in your later years.
It might take a week or two before you notice any changes, but they will steadily appear. After the first month you'll be able to see the results and measure them in terms of looser fitting clothes.
Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window, and there will be weeks where you may not lose any weight – or put a little back on.
This is normal for everyone – dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Do you need to increase your activity levels? Make a few more changes to your diet? Put more effort into sticking to your current plan?
The other side of this is to make sure you celebrate your goals. While there's joy enough in stepping on the scales and seeing them dip lower, be sure to mark long-term progress with a reward – such as new clothes or time off from domestic chores.
Celebrating is also a way to involve your nearest and dearest – it's up to you whether you want their encouragement in the form of gentle reminders not to eat certain foods. But support from other people can get you through the bumpy patches.
Health benefits of weight loss
Studies show that overweight women who lose between 10lb and 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably.
Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.
It may seem like these are problems to worry about in the future, but time flies by and tomorrow becomes today. By keeping your weight in the healthy range, you're less likely to be troubled by illnesses in your later years.
How to lose weight the healthy way
For example, someone who hasn't exercised for years shouldn't rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.
The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.
So, if you need to lose weight, what should you do?
Energy needs and weight loss
Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you'll gain weight.
To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
This is why experts talk about weight loss in terms of diet and exercise.
Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you'll gain weight.
To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
- reduce the amount of calories you eat
- increase your levels of activity.
This is why experts talk about weight loss in terms of diet and exercise.
Introduce changes gradually
Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.
You're also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, ie lifestyle change for life.
Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.
You're also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, ie lifestyle change for life.
Increase your activity levels
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.
Every single time you exercise more than usual, you burn calories and fat.
There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.
Find something you enjoy that's easy for you to do in terms of location and cost. You're then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.
If you're overweight, you can't continue with your current eating habits if you really want to lose weight.
It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities – say, for special occasions.
In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.
This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.
There are no shortcuts to losing weight in a healthy and reasonable way.
Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.
Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
What is overweight?
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.
Every single time you exercise more than usual, you burn calories and fat.
There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.
Find something you enjoy that's easy for you to do in terms of location and cost. You're then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.
- Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic, so you're in control of what you are going to eat that day.
- Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
- Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.
If you're overweight, you can't continue with your current eating habits if you really want to lose weight.
It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities – say, for special occasions.
In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.
This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.
There are no shortcuts to losing weight in a healthy and reasonable way.
Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.
Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
What is overweight?
Doctors use BMI to assess weight.
A BMI of 18.5 to 25 is healthy.
If you have a BMI of more than 25, you're overweight.
Over 30 is obese.
Over 40 is morbidly obese.
To calculate your BMI, you'll need to know your weight in kilos and your height in metres, then follow the example below.
1. Multiply your height by itself, eg 1.7x1.7= 2.89.
2. Divide your weight (eg 80kg) by this figure.
3. 80 ÷ 2.89= 27.7.
27.7 is the BMI.
Below are ways to reduce calorie intake without having to alter your diet significantly.
Replace fizzy drinks and fruit cordials with water.
Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
Stop taking sugar in tea and coffee.
Have smaller portions of the food you enjoy.
Avoid having a second helping at dinner.
Cut out unhealthy treats – such as confectionary, sugary biscuits and crisps between meals.
Cut down on alcohol intake.
All these things will influence your health in a positive way.
Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.
Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.
A BMI of 18.5 to 25 is healthy.
If you have a BMI of more than 25, you're overweight.
Over 30 is obese.
Over 40 is morbidly obese.
To calculate your BMI, you'll need to know your weight in kilos and your height in metres, then follow the example below.
1. Multiply your height by itself, eg 1.7x1.7= 2.89.
2. Divide your weight (eg 80kg) by this figure.
3. 80 ÷ 2.89= 27.7.
27.7 is the BMI.
Below are ways to reduce calorie intake without having to alter your diet significantly.
Replace fizzy drinks and fruit cordials with water.
Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
Stop taking sugar in tea and coffee.
Have smaller portions of the food you enjoy.
Avoid having a second helping at dinner.
Cut out unhealthy treats – such as confectionary, sugary biscuits and crisps between meals.
Cut down on alcohol intake.
All these things will influence your health in a positive way.
Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.
Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.
Simple Actions to Start Losing Weight (Part 2)
26. Check the nutrition information. When you eat, be aware of how much. Check the nutrition label, know the serving size, and make yourself accountable for how many calories you’re consuming even if you are not actively tracking them.
27. Give up cereal. This should not be considered a food, let alone breakfast for an adult. There are so many better options for breakfast. Start trying to incorporate some of them into your days. Yogurt with fruit is just as easy, and far better for you.
28. Pack your lunch for work. A little preparation can go a long way. Not only will you be eating better food than anything you could “pick-up,” you are also less likely to skip lunch on busy days. It is a lot easier to walk to the fridge than to figure out what you want and head out to get it.
29. Deal with stress. My career was highly stressful. I was constantly under pressure to get things done and be creative. A negative side to all that emotional overdrive was overeating. My nervous system was constantly on overdrive and my body was constantly hungry. If you have stressful things in your life, deal with them or change them. Stress is bad for your health and your weight.
30. Eat mindfully. Focus on your food, and listen to your body. Stop rushing through meals, and make them a time of peace and enjoyment.
31. Stop eating on the go. Sit down. Then eat.
32. Turn off the TV. Don’t get me wrong, I enjoy a good dose of entertainment as much as the next guy. But television is ruining our lives. It is keeping us glued to the couch, mindlessly indulging in nonsense, and the food commercials—yep, they make you want to eat. Turn off the boob tube and go outside.
33. Try new foods. Experimenting with new foods and recipes can make eating well more fun. Reach outside your comfort zone and try some new dishes! You never know what you’ll discover.
34. Join a gym. Best thing I ever did. Even though it scared the poop out of me to do it.
35. Eat on a schedule. Routine is a blessing in life. By setting up an eating schedule, you are more conscious of preparing ahead for your meals. It also helps maintain your metabolic rate, and your blood sugar remains consistent instead of spiking up and down. I eat about every three hours during the day.
36. Choose whole grain. Whenever you can, choose whole grain over white. You will stay full longer, and be more satisfied. I was a lifetime white bread / white pasta / white rice kid, but I made the switch. It wasn’t nearly as hard as I told myself that it would be.
37. Keep a food diary. I had no concept of how much I ate during the day. I never actually tracked my eating before I started changing my eating habits. But knowing what I know now, I am sure it was a ridiculous amount of food and calories. Keep a record, start being accountable for what you eat.
38. Park further from the door. A little exercise you can easily incorporate into your days is far better than none at all. This is one of the first small changes I made last year.
39. Take the stairs instead. Another simple shift you can make in the course of your day.
40. Don’t skip meals. This should go without saying, but starving your body is never a good idea. Make sure you take time out from busy days to get your lunch or snack in. Today, I eat anywhere to ensure I don’t miss my snacks—including the grocery store and work meetings. Who cares what people think . . . this is about your health!
41. Eat less meat. I am from the Midwest where meat and potatoes reign supreme. I used to down about 8 ounces at any given meal. No one needs that much meat. A two to four ounce serving is more than enough when combined with good grains and vegetables.
42. Make soup. Not the kind from a can, which is loaded with a ridiculous amount of sodium and not much flavor. Make your own soup. At most thirty minutes of prep work, then leave to simmer. Soup is a great meal and so super delicious. Load it up with veggies and it keeps you quite full.
43. Eat Greek Yogurt instead. I never knew how good this stuff could be. Mainly because there are some crappy versions lining the shelves of your local supermarket. Again, I am a real food eater so I don’t mess with the fat free junk. I eat Fage Total (sometimes 2% if that is all that is available) exclusively. So. Freaking. Good.
44. Buy good cheeses. Real cheese is unmatched. Yes, it is more expensive than the pre-shredded stuff in the bag. At least, that is what you may think at first. But you would be wrong. Why? Because real cheese has so much flavor that you use far less. Saving calories and money. Trust me. Pick up a wedge of real parmesan cheese and tell me if it isn’t a million times better.
45. Don’t bring it home. The easiest way to shift your current eating habits, and incorporate better food into your life is to just leave the crappy stuff at the store. Bottom line: if it isn’t around, you can’t too much of it.
Simple Actions to Start Losing Weight
As of this past Sunday, I have lost 107.6 pounds. I can honestly say to you that it has not been difficult. I know it is because I have not felt deprived and I don’t deny myself whatever I want to have (it’s not just about eating salads!). How am I doing all of this? By making small shifts in my habits and small changes to my routine. The kind of things that will last a lifetime.
I didn’t force myself to conform to a list of “rules” that don’t work for me. I took a hard look at my reality, and have spent the last fourteen months adjusting accordingly to promote a healthier lifestyle. I am listing here 45 of the simple actions I took to start losing the weight. Pick one and get started on your own journey.
1. Eat real food. Just over a year ago, real food saved my life. I cannot begin to stress enough how this one small action has made all the difference. Pick a few “convenience” foods and start switching them out for the real deal.
2. Use smaller dishes. This is more a psychological trick than anything else. The theory goes that when a proper portion size looks bigger on a smaller plate, you don’t feel like you aren’t getting enough food. It works because it satisfies the mind and the tummy.
3. Measure your portions. This is a big one, especially if you aren’t eating real food. Check the nutrition label for proper serving size. Most Americans are eating two to three times the serving size of foods. I did an unscientific study of this in my best friend’s kitchen—she thought she was eating a serving of her favorite cereal (1 cup), it was actually 3.5 servings. Between the milk and the cereal, this is a difference of around 400 calories every time.
4. Drink more water. Water is awesome. I know that we are used to our sodas, sweet teas and other high calorie beverages. Most people will say they don’t like water. But water cleanses and flushes the toxins out of your body. It is important. In order to up my water intake, I carry it with me everywhere in my Camelbak. There are lots of benefits to drinking plenty of water.
5. Give up soda and fruit juice. These bad boys are high in calories with very little nutritional value. It is just best to give them up. If you have to have that one coke a day, at least make it a regular. Fake sweetener and the staggering amount of sodium in diet sodas are far worse than the empty calories.
6. Order your coffee black. Black coffee has 0 calories. A mocha with 2% milk has 260. Make the switch in your daily routine and you’ll lose 26 pounds this year.
7. Steer clear of fried foods. Food, when dropped into a vat of grease, is terribly bad for you. Not only are you adding unnecessary calories, you are filling your body with disgusting grease. Try going grilled or go home.
8. Clear out the junk food. If you are anything like I used to be, I am sure there are little pockets of junk foods all over your kitchen. The potato chips in the cabinet, the dips in the fridge, the ice cream in the freezer, the candy in the bowl on the counter—also known in my house as the calorie traps. Clearing out the junk clears out the temptation. Take an hour and throw out or donate every last bit of it. If it isn’t around, you can’t eat it.
9. Go for a walk after dinner. Exercise, even in small and short bursts, can change your life. Instead of sitting down to play on the computer or watch television, get outside and go for a walk.
10. Eat out less. Restaurants are dangerous. Their menus are lined with calorie rich foods in ridiculous portion sizes. Refraining from eating out can save you many things—added pounds and money are the two biggest.
11. Locate your local farmer’s market. Real food is good. Farm fresh, locally grown is better. Find your Farmer’s Market and you will come to realize why vegetables are amazing and delicious.
12. Order your salad dressing on the side. Dressing is high in calories. Keep it under control by ordering it on the side. You can either dip your fork or add a tablespoon to your salad. Either way, you keep it in check. Otherwise you are most likely getting a serving of about three to four tablespoons . . . an average of 300 extra calories if you ordered ranch.
13. Stop ordering appetizers. These are the worst things on a restaurant menu. Don’t order them.
14. Stop ordering desserts. These are the second worst things on a restaurant menu, made worse by the fact that you might not be sharing. Don’t order them.
15. Watch your carbs. How many times has bread come as a side to your pasta? How much larger could that roll on your sandwich be? Bread and pasta are high in calories and carbs. I used to eat a lot of it in a day. Try to limit yourself to one high carb item in your meals, and of course, watch that serving size.
16. Have fruit instead. Man do I love dessert. So sweet, so yummy, so delicious. I also love to bake, which makes it even more dangerous. I started having fruit instead. Not only is it better for me, but the calories are lower. As you start reducing your sugar intake, the taste of fruit becomes even sweeter. Buy it from the farmer’s market and you won’t even miss that cupcake.
17. Buy a Wii Fit. I am a gym member and work with a personal trainer, but man do I love my Wii Fit because it is so much fun. If you don’t join a gym or work with a personal trainer, a Wii Fit still gets you off the couch and moving around. At first, I weighed too much to use mine with the balance board. Now I can’t get enough of it.
18. Get a good night’s sleep. Your body needs you to rest. Get the right amount of sleep each night to ensure you feel rested, relaxed and ready to go in the morning. Being overly tired or cranky makes it really easy to start giving in to those old habits.
19. Eat before you’re really hungry. Being too hungry can cause you to eat too fast and too much. Don’t put off eating until you are starving.
20. Carry snacks in your purse. Our days are hectic; our schedules are full. It can be easy to forget to stop and eat. Then we’re starving, and the poor food choices multiply. Keep your days in check by carrying snacks with you at all times. It will save you from overeating later.
21. Snack when you need to. The other day I was grocery shopping with my best friend when I realized I was quite hungry. A quick check of the clock revealed it had been four hours since I ate last. (I try to double check to ensure it is a physical and not mental hunger I am feeling.) I popped open my purse and had a granola bar. Now I could have waited the two hours until dinner, but it is far better to stave off physical hunger immediately than to force myself to wait. If you are physically hungry, eat. Hunger is the way your body tells you it needs food for fuel.
22. Start planning your meals. A weekly menu is the best habit for keeping yourself in check. Not only does it offer the financial benefit of lower grocery bills, it also allows you to plan more veggies into your meals. Download my free kick-start guide for a step by step tutorial for meal planning.
23. Keep healthy snacks within reach. If hunger hits, and you are unprepared, bad choices will be made. There is nothing in a gas station that you should eat as a snack. Nothing. Make sure you have good food in your house, and good food in your purse.
24. Eat smaller meals more often. I eat six times a day, but I only prepare three meals. The other three times are small snacks. This has several added benefits in that it controls my hunger, keeps my energy level up, and helps me maintain my calorie intake each day. The biggest benefit though comes from not starving by mealtime and overeating as a result.
I didn’t force myself to conform to a list of “rules” that don’t work for me. I took a hard look at my reality, and have spent the last fourteen months adjusting accordingly to promote a healthier lifestyle. I am listing here 45 of the simple actions I took to start losing the weight. Pick one and get started on your own journey.
1. Eat real food. Just over a year ago, real food saved my life. I cannot begin to stress enough how this one small action has made all the difference. Pick a few “convenience” foods and start switching them out for the real deal.
2. Use smaller dishes. This is more a psychological trick than anything else. The theory goes that when a proper portion size looks bigger on a smaller plate, you don’t feel like you aren’t getting enough food. It works because it satisfies the mind and the tummy.
3. Measure your portions. This is a big one, especially if you aren’t eating real food. Check the nutrition label for proper serving size. Most Americans are eating two to three times the serving size of foods. I did an unscientific study of this in my best friend’s kitchen—she thought she was eating a serving of her favorite cereal (1 cup), it was actually 3.5 servings. Between the milk and the cereal, this is a difference of around 400 calories every time.
4. Drink more water. Water is awesome. I know that we are used to our sodas, sweet teas and other high calorie beverages. Most people will say they don’t like water. But water cleanses and flushes the toxins out of your body. It is important. In order to up my water intake, I carry it with me everywhere in my Camelbak. There are lots of benefits to drinking plenty of water.
5. Give up soda and fruit juice. These bad boys are high in calories with very little nutritional value. It is just best to give them up. If you have to have that one coke a day, at least make it a regular. Fake sweetener and the staggering amount of sodium in diet sodas are far worse than the empty calories.
6. Order your coffee black. Black coffee has 0 calories. A mocha with 2% milk has 260. Make the switch in your daily routine and you’ll lose 26 pounds this year.
7. Steer clear of fried foods. Food, when dropped into a vat of grease, is terribly bad for you. Not only are you adding unnecessary calories, you are filling your body with disgusting grease. Try going grilled or go home.
8. Clear out the junk food. If you are anything like I used to be, I am sure there are little pockets of junk foods all over your kitchen. The potato chips in the cabinet, the dips in the fridge, the ice cream in the freezer, the candy in the bowl on the counter—also known in my house as the calorie traps. Clearing out the junk clears out the temptation. Take an hour and throw out or donate every last bit of it. If it isn’t around, you can’t eat it.
9. Go for a walk after dinner. Exercise, even in small and short bursts, can change your life. Instead of sitting down to play on the computer or watch television, get outside and go for a walk.
10. Eat out less. Restaurants are dangerous. Their menus are lined with calorie rich foods in ridiculous portion sizes. Refraining from eating out can save you many things—added pounds and money are the two biggest.
11. Locate your local farmer’s market. Real food is good. Farm fresh, locally grown is better. Find your Farmer’s Market and you will come to realize why vegetables are amazing and delicious.
12. Order your salad dressing on the side. Dressing is high in calories. Keep it under control by ordering it on the side. You can either dip your fork or add a tablespoon to your salad. Either way, you keep it in check. Otherwise you are most likely getting a serving of about three to four tablespoons . . . an average of 300 extra calories if you ordered ranch.
13. Stop ordering appetizers. These are the worst things on a restaurant menu. Don’t order them.
14. Stop ordering desserts. These are the second worst things on a restaurant menu, made worse by the fact that you might not be sharing. Don’t order them.
15. Watch your carbs. How many times has bread come as a side to your pasta? How much larger could that roll on your sandwich be? Bread and pasta are high in calories and carbs. I used to eat a lot of it in a day. Try to limit yourself to one high carb item in your meals, and of course, watch that serving size.
16. Have fruit instead. Man do I love dessert. So sweet, so yummy, so delicious. I also love to bake, which makes it even more dangerous. I started having fruit instead. Not only is it better for me, but the calories are lower. As you start reducing your sugar intake, the taste of fruit becomes even sweeter. Buy it from the farmer’s market and you won’t even miss that cupcake.
17. Buy a Wii Fit. I am a gym member and work with a personal trainer, but man do I love my Wii Fit because it is so much fun. If you don’t join a gym or work with a personal trainer, a Wii Fit still gets you off the couch and moving around. At first, I weighed too much to use mine with the balance board. Now I can’t get enough of it.
18. Get a good night’s sleep. Your body needs you to rest. Get the right amount of sleep each night to ensure you feel rested, relaxed and ready to go in the morning. Being overly tired or cranky makes it really easy to start giving in to those old habits.
19. Eat before you’re really hungry. Being too hungry can cause you to eat too fast and too much. Don’t put off eating until you are starving.
20. Carry snacks in your purse. Our days are hectic; our schedules are full. It can be easy to forget to stop and eat. Then we’re starving, and the poor food choices multiply. Keep your days in check by carrying snacks with you at all times. It will save you from overeating later.
21. Snack when you need to. The other day I was grocery shopping with my best friend when I realized I was quite hungry. A quick check of the clock revealed it had been four hours since I ate last. (I try to double check to ensure it is a physical and not mental hunger I am feeling.) I popped open my purse and had a granola bar. Now I could have waited the two hours until dinner, but it is far better to stave off physical hunger immediately than to force myself to wait. If you are physically hungry, eat. Hunger is the way your body tells you it needs food for fuel.
22. Start planning your meals. A weekly menu is the best habit for keeping yourself in check. Not only does it offer the financial benefit of lower grocery bills, it also allows you to plan more veggies into your meals. Download my free kick-start guide for a step by step tutorial for meal planning.
23. Keep healthy snacks within reach. If hunger hits, and you are unprepared, bad choices will be made. There is nothing in a gas station that you should eat as a snack. Nothing. Make sure you have good food in your house, and good food in your purse.
24. Eat smaller meals more often. I eat six times a day, but I only prepare three meals. The other three times are small snacks. This has several added benefits in that it controls my hunger, keeps my energy level up, and helps me maintain my calorie intake each day. The biggest benefit though comes from not starving by mealtime and overeating as a result.
Walking for health
Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.It's underrated as a form of exercise but walking is ideal for people of all ages and fitness levels who want to be more active.
Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers.
Use this guide to increase the amount of walking you do every week and maximise the health benefits.
Before you start
A pair of shoes is all the equipment you really need. Any shoes or trainers that are comfortable, provide adequate support and don't cause blisters will do.
- What a 60kg person burns in 30 minutes
- strolling (2mph): 75 calories
- walking (3mph): 99 calories
- fast walking (4mph): 150 calories
Wear loose-fitting clothing that allows you to move freely. Choose thin layers rather than heavy, chunky clothing.
If you’re walking to work, you can just wear your usual work clothes with a comfy pair of shoes.
For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a sunhat in a small backpack.
If you start taking regular, longer walks, you may want to invest in a waterproof jacket and some walking boots for more challenging routes.
Starting out
Start slowly and try to build your walking regime gradually. To get the health benefits from walking, it needs to be of moderate-intensity aerobic activity. In other words, it needs to be faster than a stroll.
Moderate-intensity aerobic activity means you're walking fast enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favourite song.
Recommended physical activity levels
- Children aged under 5 years should do 180 minutes every day
- Young people (5-18 years) should do 60 minutes every day
- Adults (19-64 years) should do 150 minutes every week
- Older adults (65+ years) should do 150 minutes every week
Try to walk 10,000 steps a day. Most of us walk between 3,000 and 4,000 steps a day anyway, so reaching 10,000 isn't as daunting as it might sound.
If, to begin with, you can only walk fast for a couple of minutes, that's fine. Don't overdo it on your first day.
You can break up your activity into 10-minute chunks, as long as you're doing your activity at a moderate intensity.
Begin every walk slowly and gradually increase your pace. After a few minutes, if you’re ready, try walking a little faster.
Towards the end of your walk, gradually slow down your pace to cool down. Finish off with a few gentle stretches, which will help improve your flexibility.
From walking to the shops or part of your journey to work, to walking the dog and organised group walks, try to make every step count.
Staying motivated
Make it a habit
The easiest way to walk more is to make walking a habit. Think of ways to include walking into your daily routine. Examples include:
- Walk part of your journey to work.
- Walk to the shops.
- Use the stairs instead of the lift.
- Leave the car behind for short journeys.
- Walk the kids to school.
- Do a regular walk with a friend.
- Go for a stroll with family or friends after dinner.
If you live in a city, Walkit has an interactive walk planner to help you find the best walking route. Each suggested route includes your journey time, calorie burn, step count and carbon saving.
Mix it up
Add variety to your walks. You don’t have to travel to the countryside to find a rewarding walk. Towns and cities offer interesting walks including parks, heritage trails, canal towpaths, riverside paths, commons, woodlands, heaths and nature reserves. For ideas for inspiring walks, see Walk England.
You can also track your walking, plan walks, set personal goals and save your favourite routes with the free My Get Walking tool. For wheelchair users and parents with buggies, visit Walks with wheelchairs.
Join a walking group
Walking in a group is a great way to start walking, make new friends and stay motivated. Walking for Health’s Walk Finderallows you to search for organised walks near you. Many of the walks are aimed at people who do little or no exercise, but who would like to become more active. The Ramblers' Get Walking Keep Walking website organises city walks for inactive people and those with health problems.
Get your boots on
Ramblers promotes walking for health, leisure and as a means for getting around to people of all ages, backgrounds and abilities, in towns and cities as well as in the countryside. Its website has details of many locally organised walking groups, for all levels of fitness.
Set yourself a goal
You can walk 1,000 steps in around 10 minutes. Pedometers are a fun way to keep track of your walking. Use a pedometer to work out your average daily steps and then start adding those extra steps. Find out how you can benefit from walking 10,000 steps on five or more days a week.
Start losing weight
If you're overweight, losing weight will bring you a range of important health benefits. The key to success? Making realistic changes to your diet and level of physical activity that can become a part of your daily routine.______________________________________________________
Evidence shows that the best way to lose weight is to make long-term changes to diet and physical activity that result in a steady rate of weight loss. Aim to lose weight at around 0.5kg to 1kg a week (1lb to 2lb), until you achieve a healthy BMI
______________________________________________________
This guide can help you to start your journey towards a healthy weight. Once you’re on the way, there is lots of information and advice that can help you keep going in our Lose weight section.
Commit to change
Modern life can make it easy to eat and drink more than we realise and do little physical activity. The result is often weight gain.
To lose weight, we need to change our current habits. This means eating less – even when eating a healthy, balanced diet – and getting more active.
Drastic fad diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can’t be maintained. Once you stop the regime, you’re likely to return to old habits and regain weight.
Instead, choose diet and physical activity changes that you can make a part of your daily routine, and stick to for life.
_________________________________________________________________________________
Physical activity recommendations for adults
Adults (19-64 years) should do 150 minutes every week
Older adults (65+ years) should do 150 minutes every week
People who are overweight or obese should first aim to gradually build up to 150 minutes of moderate-intensity activity per week
_________________________________________________________________________________
Ready to get started?
Do today
You can take four actions today that will start your journey towards a healthy weight:
If your BMI is in the overweight range, aim to achieve a weight that puts your BMI in the healthy range. If it is in the obese range, aim to lose between 5% and 10% of your starting weight. Having lots of muscle may put your BMI in the unhealthy range, even if you have little body fat. However, this will not apply to most people.
Now take the next snack you plan to have and swap it for something healthier. Many common snacks, such as sweets, chocolate, biscuits and crisps, are high in fat and sugar and supply calories that we don’t need. Today, swap your elevenses or mid-afternoon snack for a piece of fruit, a fruit bun or a slice of malt loaf with a low-fat spread. Aim to do the same every day: you’ve adopted your first weight loss habit.
Try to swap drinks that are high in calories for drinks that are lower in fat and sugars. Swap a sugary fizzy drink for a sparkling water with a slice of lemon. Don't forget that alcohol is also high in calories, so cutting down could help you to control your weight.
Next, find a way to fit just one extra walk into your day. Fast walking is a way to burn calories, and you can often fit it into your daily routine. You might walk to the shops during your lunch break, or get off the bus one stop early on the way home and walk the rest of the way. Commit to this and you’ve adopted your second long-term habit. Ideally, you should aim to walk 10,000 steps a day: it’s not as many as it sounds. Learn more in Walking for health.
Last, think about your breakfast tomorrow morning. Can you make it healthier, using the foods you already have at home? Get ideas in Five healthy breakfasts.
Do this week
There are four actions you can take this week:
First, plan a healthy weekly shop. Healthy, balanced meals are key to a healthy weight, and eating a balanced diet often starts with having the right foods at home. At the supermarket look out for fresh foods and healthier options. Stuck for ideas? See our Healthy recipes.
Everyone likes a treat occasionally, like a pizza or a takeaway. So this week, swap your treat for a healthier, home-made alternative as you can make lower-calorie versions of many takeaway foods at home. If you do order in, choose healthier options: see Healthier takeaways.
Next, commit to one more way to increase your level of physical activity. The right amount of physical activity for you depends on your age. It’s recommended that adults between 19 and 64 get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – per week, and you are likely to need more to lose weight. For more on how much activity to do and what counts as activity, see Physical activity guidelines for adults. You could try our Couch to 5K programme, which is designed to get just about anyone off the couch and running 5km in nine weeks. For more ideas see our Health and fitness section and our step-by-step exercise guides for beginners.
Last, identify this week’s danger zones. These are times when you might find yourself eating lots of foods that are high in fat and sugar, perhaps because you are eating out or simply because you’re tired or stressed. Plan ahead, so that you can limit those foods. But don’t be too strict: an indulgence from time to time is fine. For more advice, see Diet danger zones.
You can take four actions today that will start your journey towards a healthy weight:
If your BMI is in the overweight range, aim to achieve a weight that puts your BMI in the healthy range. If it is in the obese range, aim to lose between 5% and 10% of your starting weight. Having lots of muscle may put your BMI in the unhealthy range, even if you have little body fat. However, this will not apply to most people.
Now take the next snack you plan to have and swap it for something healthier. Many common snacks, such as sweets, chocolate, biscuits and crisps, are high in fat and sugar and supply calories that we don’t need. Today, swap your elevenses or mid-afternoon snack for a piece of fruit, a fruit bun or a slice of malt loaf with a low-fat spread. Aim to do the same every day: you’ve adopted your first weight loss habit.
Try to swap drinks that are high in calories for drinks that are lower in fat and sugars. Swap a sugary fizzy drink for a sparkling water with a slice of lemon. Don't forget that alcohol is also high in calories, so cutting down could help you to control your weight.
Next, find a way to fit just one extra walk into your day. Fast walking is a way to burn calories, and you can often fit it into your daily routine. You might walk to the shops during your lunch break, or get off the bus one stop early on the way home and walk the rest of the way. Commit to this and you’ve adopted your second long-term habit. Ideally, you should aim to walk 10,000 steps a day: it’s not as many as it sounds. Learn more in Walking for health.
Last, think about your breakfast tomorrow morning. Can you make it healthier, using the foods you already have at home? Get ideas in Five healthy breakfasts.
Do this week
There are four actions you can take this week:
First, plan a healthy weekly shop. Healthy, balanced meals are key to a healthy weight, and eating a balanced diet often starts with having the right foods at home. At the supermarket look out for fresh foods and healthier options. Stuck for ideas? See our Healthy recipes.
Everyone likes a treat occasionally, like a pizza or a takeaway. So this week, swap your treat for a healthier, home-made alternative as you can make lower-calorie versions of many takeaway foods at home. If you do order in, choose healthier options: see Healthier takeaways.
Next, commit to one more way to increase your level of physical activity. The right amount of physical activity for you depends on your age. It’s recommended that adults between 19 and 64 get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – per week, and you are likely to need more to lose weight. For more on how much activity to do and what counts as activity, see Physical activity guidelines for adults. You could try our Couch to 5K programme, which is designed to get just about anyone off the couch and running 5km in nine weeks. For more ideas see our Health and fitness section and our step-by-step exercise guides for beginners.
Last, identify this week’s danger zones. These are times when you might find yourself eating lots of foods that are high in fat and sugar, perhaps because you are eating out or simply because you’re tired or stressed. Plan ahead, so that you can limit those foods. But don’t be too strict: an indulgence from time to time is fine. For more advice, see Diet danger zones.
Is Weight Loss Different for Men? (part 2)
Another difference he notes is that women sometimes tend to be better than men at describing exactly what they did to lose weight. "We try to get men to articulate what they did so they can repeat it," he says.
But online support groups -- especially those aimed specifically at men -- may help to make the process more guy-friendly.
Zelman says that male members of the Weight Loss Clinic wanted a resource just for them, prompting the clinic to launch its Dieting for Men: Support Group message board. "I think they're at least open to the fact that if support and chat help women, why wouldn't they help us?"
A Subject Not to Be Taken Lightly
There's no doubt that women face more social pressure to look slim and attractive. But even men who are happy with their cuddly-bear physiques should take a serious look at the risks of carrying around too much weight.
"While being overweight brings health risks for both men and women, some fat
cells are deadlier than others."
While being overweight brings health risks for both men and women, some fat cells are deadlier than others. Men are much more likely than women to carry excess fat in the trunk and abdomen. And abdominal fat cells release a high level of free fatty acids -- which hurts the liver's ability to break down insulin, a factor in diabetes, and stimulates the liver to produce triglycerides, which increase the risk of heart disease. Abdominal fat cells also contain an enzyme that activates cortisone, which is linked to hypertension and diabetes.
To assess your risk, compute your waist-to-hip ratio, says The Harvard Medical School Guide to Men's Health. Relax your abdomen, and measure the narrowest part of your waist. Then measure the widest part of your hips. Divide the waist measurement by the hip measurement to find your ratio.
The Health Professionals Study showed that men with a ratio above 1.0 had twice the death rate of those below 0.85. Men with ratios above 0.98 were 2.3 times more likely to suffer a stroke as men with ratios below 0.89.
A simpler measure of risk is waist circumference alone. A waist size of 40 inches or more increases health risks, and one of 46 inches or more increases those risks substantially.
Strategies for Success
You know the drill. Eat less. Exercise more. But you don't have to go it alone.
Take advantage of the "Dieting for Men" message board and other resources available through the Weight Loss Clinic. "There's a wealth of educational and nutrition information, and you can get support anonymously," says Zelman. "The program is designed to meet your individual preferences, and we'll take the foods you like and show you how to make them healthier."
Foster advises reframing your thoughts about dieting. "It's not a feminine thing. It's something people do who take themselves seriously."
So if you're eating out with the guys, and they rib you for requesting salad dressing on the side, what should you do?
"One way is with a 'take-charge' mentality," Foster says. "Say, 'I'm paying for this. I'm not going to let a chef determine what I should eat.'" While you're at it, Foster says, take leftovers home instead of scarfing down everything in sight. "It might seem wimpy, but it's actually smart and it saves money."
The experts agree that focusing on health, rather than vanity, is the best way to approach dieting. "The health perspective is acceptable for men," says Magee, author of the series of Tell Me What To Eat books. "They can say, 'I'm watching what I eat because I'm trying to get my blood pressure or cholesterol down.'" More advice from the experts:
- Get your metabolism going: Eat breakfast. Lift weights.
- Don't sit around the table shooting the breeze (and having an extra beer, and eating the rest of what's on your plate). Push away from the table when you're full.
- When you reach for that bag of chips, stop and do a reality check. Don't eat if you're not hungry.
- Exercise regularly. Aerobic exercise is good for reducing abdominal fat.
- Make smart fast-food choices. Eat a salad, easy on the dressing. Choose grilled chicken or a small, plain burger instead of a Whopper or Quarter Pounder.
- Cook at home, where you can control the amount and type of fat and other nutrients. That's what the Food Network is for. Notice all the men cooking.
- Be faithful about journaling your meals. Keeping a food journal is one strategy used by "successful losers," 3,000 people in the National Weight Control Registry who've kept off an average of 66 pounds for 5.5 years.
- Remember, there will be rewards even if you reduce your weight by just 10%: You'll lower health risks, enjoy shooting hoops with the kids, improve your performance in the bedroom, look better, and have more energy.
- Don't wait until you've been diagnosed with diabetes or have a heart attack to take action.
