For me, the word "diet” always seems to conjure up images of those miserable souls, starving themselves to lose 25-30 pounds - sometimes succeeding, but inevitably gaining it all back, plus a few extra pounds. Once again, perpetuating a vicious cycle of weight loss and weight gain - over and over again.
I never did like the word "diet" – that four lettered word as many call it. It sounds so harsh coming out of one's mouth. Not like the word chocolate, that not only tastes good, but sounds good too! But in all seriousness, the word “diet” has carried a nasty stigma for decades. I really don't believe there is any hope in resuscitating this word. But hey, you never know.
Many diets are born from some fan dangled idea someone throws together haphazardly. With little or no scientific merit, they put a fancy name on it, market the hell out of it, and sell it like hotcakes. Then it dies. Why? Because ultimately, it doesn't work! (e.g.; food combining, cabbage soup, watermelon, Slimfast, and the list goes on and on.)
Not to say that any of the past or current diets have any useful applications. Some in fact do. Some of these “diets” share some redeeming qualities and sensible approaches that can be utilized in your eating strategies. I wish writers of these programs would use names like the XYZ Eating Plan or 123 Nutrition Plan, rather than the word “Diet” in the titles. OK, I’ll quit dwelling and get to the point.
As unpleasant as it may be for some, nutrition habits are the ultimate determinant in the success, or failure of their health and fitness program. I cannot emphasize this point enough, and I say this with the utmost confidence and certainty.
Here is why. If you ever spend any time in a health club, observe the folks who use the club five to seven days per week, exercising their butts off. Many spend countless hours, days and months, sweating, huffing, puffing, and grimacing away. Yet, over time, many of these folks never appear to lose any weight! In fact, some actually gain weight. Why? Because they refuse to learn healthy nutrition habits, or seek out the proper guidance to do so. Many choose to eat what is fast, convenient and loaded with calories. They believe they can log in more exercise to burn off the extra calories!
They couldn't be more wrong! Physiologically, the human body is unfair and merciless when comparing calorie consumption and expenditure. For example, a 160 lb. individual will burn about 277 calories after walking one hour on a treadmill at a moderate pace of 3.5 mile per hour. It takes little to no effort and maybe two minutes to eat a 286 calorie Hershey bar! Eating food is simple, burning calories requires some effort! Maybe an extreme example here, but I think you get my point.
As the folks previously mentioned progress in age, they begin to gain more weight and can’t understand why all of the exercise is not paying off. In the end, they become frustrated and quit exercising, or worse yet, injure themselves from over training. Then, while continuing to eat poorly, their weight gain compounds! The health issues start creeping in, and some of these poor souls reach a point of no return. I suppose you can call it the snowball effect. I’ve observed this on a number of occasions, and it isn’t pretty. In a nutshell, quality of life heads right down the toilet.
Add gender, menopause, genetics and potential metabolic conditions to this equation, and it becomes even tougher. As we age, our eating habits become more important than ever while attempting to lose weight and improve overall health. If you are female, premenopausal, menopausal or post-menopausal, and have fat parents, it becomes doubly challenging. I call it the triple whammy.
Those who choose to integrate healthy eating habits into their exercise program, almost always succeed. Those who don’t, almost always fail. It is as simple as that.
As mentioned above, I choose to replace that word "diet" with the words "eating plan" or "nutrition plan". Why? Because it involves planning with some forethought, and a little strategizing. It is personal, something we learn and are directly involved with.
Rather than follow a specific diet per se, formulate your own successful "eating plan". Use the solid strategies and guidelines listed below to build the foundation to your nutrition plan. I have found these to be invaluable over the years. Learn to integrate them into your daily routine and you will look and feel better. Consistency is the name of the game here!
- Eat breakfast daily
- Control and stabilize insulin and blood sugar levels by combining protein, fat, and carbohydrate in every meal. For balanced meal and snack ideas visit:
http://www.mayoclinic.com/health/healthy-recipes/RE99999 - Learn portion control. Calories do count! For portion guidelines visit: http://www.mayoclinic.com/health/weight-loss/NU00647 http://www.mayoclinic.com/health/portion-control/NU00267
- Eat 3 meals and 2-3 snacks every day
- Eat at consistent times every day (every 3-4 hrs.)
- Eat 5-9 servings of various fruits and vegetables every day
- Choose lean sources of protein such as non-fat dairy, skinless chicken, fish and poultry
- Take a high-quality multi-vitamin daily (talk to your doctor first)
- Take an Omega 3 fatty-acid supplement daily (talk to your doctor first)
- Add olive and/or flax seed oil to your food daily
- Add 1/4 to 1/2 avocado to a meal every day
- Add a small handful of raw almonds or other nuts or seeds to a snack or meal every day
- Drink plenty of water throughout the day
- Avoid processed and prepackaged foods and sweets
- Limit eating out to one time per week
- Limit alcohol to one drink per day
- Enlist the services of a Registered Dietitian to help formulate your plan. Visit:http://eatright.org/ to find a Registered Dietitian
- DO NOT SMOKE!
The famous fitness guru Jack LaLane once said, “If god didn’t put it on the earth naturally, then it shouldn’t be eaten” That mantra has always stuck with me. It makes complete sense.
The internet is full of free nutrition content! In later posts I will provide a list of reputable nutrition websites for your reference. Take advantage of them and discover how to eat “clean” for effective weight loss and better health. You’ll be glad you did.
Healthfully Yours,
The Fitness Guy
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