After all, when it comes to long-term success, you're far more likely to stick with small, doable changes that will lead to steady weight loss. Changes like these are easier to adapt to as a way of life. They may require a little more patience, but they still work: Losing one to two pounds a week is a much more realistic and healthy goal than the quick-loss fad diets promise.
Many years ago, a coworker told me the best way to deal with something that seemed overwhelming or complex was to apply the "K.I.S.S. Principle" -- Keep It Simple, Smartie. Diets can be frustrating, confusing and difficult to apply to everyday life, making them anything but simple. So, if you're tired of trying diets, consider "keeping it simple" by making these permanent lifestyle changes:
- Practice portion control. By practicing sensible portion control on a daily basis, you can continue to have all of your favorite foods in moderation while losing weight.
- Eat more fruits and veggies and whole grains. These foods are nutritious and naturally low in calories.
- Cut back on high-fat, high-cal foods that offer few or no nutrients. Start by dividing your usual portions by half, or even a third, and then work your way down. (Going "cold turkey" often backfires by prompting a binge.)
- Snack smarter by finding lower-calorie alternatives to your favorite snack foods. This may take a little trial and error, but it's worth it.
- Read food labels on a regular basis. They contain all the information you need to manage your portions, control your calories and improve your nutrition.
- Find a way to become more active, even if it's a simple walk at your lunch break. Just 10 to 15 minutes a day can make a difference and is better than no activity. Working your way up a little at a time can help you create the habit of getting at least 30 minutes of exercise in a day within a matter of months.
- Eat more fiber. Fiber helps you feel fuller longer and keeps blood sugar level, which may help prevent overeating.
- Drink more water. Used as a replacement for sweetened drinks and juices, it's an easy way to cut calories and staying hydrated may help ease hunger pangs.
- Start a food diary. Keeping one is the only real way to get an accurate view of your eating habits.
- Get enough sleep. Research has shown that lack of sleep may be connected to weight gain; at the very least, fatigue can lead to overeating.
If you do decide to choose a diet, be on the lookout for red flags such as promising quick results, excluding exercise or requiring overly-restrictive eating plans. These types of diets are very hard to stick to and may even be harmful to your health. Understanding The Facts About Fad Diets will help you avoid them.
