New Rules for 2010

Dieting is out, healthy eating is in

By Sarah Sherrill, BS, University of Virginia Dietetic Intern

As we welcome in the New Year and finish off the last of those holiday leftovers, it’s time again to consider New Year’s resolutions. For those of us who have decided to be proactive about our health, it’s important that we set ourselves up for success. According to recent polls, weight loss is the No. 1 cited new year’s resolution.

Skip the fad diets

But how is it possible? Dieting may seem like the best answer, but many people find it hard to maintain the weight loss. With so many different diets making outrageous claims and seeming to contradict one another, how do you know which one is right for you? Instead of deciding on a diet that restricts all of your carbohydrates or other foods, let’s make this simple. Embrace a heart-healthy eating lifestyle and with simple changes you will see long-term results.

Highly effective behaviors

The National Weight Control Registry is an ongoing investigation into the effective behaviors of people who have lost weight and kept it off. All participants in this study have lost at least 30 pounds and have maintained that loss for at least one year.

Four habits most common among study participants who lost weight and kept it off are:

• Consuming a low-calorie, low-fat diet
• Exercising on average 1 hour per day
• Eating breakfast every day
• Weighing themselves weekly

Many people who have been able to maintain weight loss demonstrate an ability to start new routines and to frequently monitor their behaviors. A helpful tool to consider is a daily food log to track your intake and eating habits. You can determine key areas you need to work on. With any behavior change, the key is to start small and set attainable goals.

Lose a little, gain a lot

Did you know that just by losing 5 to 10 percent of your current weight can lower blood pressure, improve cholesterol and decrease insulin resistance? This means that a 180-pound woman will see a decrease in cardiovascular or diabetic symptoms by losing 9 to 18 pounds over 6 to 12 months.

Here’s how to achieve the healthiest you possible.

Choose healthier fats. Not all fats are “bad”! Replace saturated fats with unsaturated fats, such as olive or canola oil. This will decrease your bad sources of cholesterol and help to reduce the fat circulating in your body.

Eat less processed foods. These canned, frozen and packaged foods will often have more sodium than your daily requirements in just one serving. Increased sodium intake can lead to high blood pressure. You may find that fresh foods actually taste better than processed!

Increase soluble fiber in your diet. Fruits, vegetables, legumes, whole grains and nuts/seeds are chock full of soluble fiber. Fiber will help decrease cholesterol and increase digestion to help you feel fuller and satisfied longer.

Choose lean meats and low-fat dairy products. These have less cholesterol and saturated fat to keep your heart and your waistline healthy.

Think about portion sizes. The simple way to think about weight loss is decreasing calorie intake and increasing calorie outtake. Look at your serving sizes and see if some adjustments can be made. Try to stay away from second helpings.

Increase your activity. This doesn’t mean you need to buy a home gym. Talk to your doctor or other healthcare provider about what activities could be right for you. This could be as simple as taking a walk outside or parking farther away at the store.