A calorie is a calorie, and for weight loss, the type of diet doesn’t matter. That is what a landmark study recently reported in the New England
Journal of Medicine. The key to losing weight requires basic math: burn more calories than you eat.
As the world struggles with obesity at epidemic levels, millions turn to weightloss solutions” like Atkins, Zone or
Ornish diets that claim the benefits of
one macronutrient over another. But
statistics prove that 80 percent of people
on these and other diets are almost certain
to fail in their weight-loss efforts.
The Harvard School of Public Health
and Pennington Biomedical Research
Center study compared weight-loss diets
with different compositions of fat, protein
and carbohydrates. Each diet contained
healthy fats, whole grains, fruits
and vegetables and was low in cholesterol.
Each dieter was encouraged to cut
750 calories a day fromtheir food intake,
exercise 90minutes a week, keep an
online food diary andmeet regularly with
diet counselors to chart progress. The
researchers concluded that successful
weight loss happens with calorie restriction
that allows dieters greater variety of
food choices and enables themto stick
with the plan over a longer time.
Confused? For permanent weight loss,
ask yourself these questions:
What do my lifestyle and food choices
look like when I maintain my weight?
How will I continue to practice the
changes I have made?
Are my portions distorted? What can I
do to keep portions in check?
Regardless of the type of diet, the study
also found that dieters who came to regular
counseling or attended most meetings
had better weight loss—22 pounds
compared with the average 9 lb loss.
Remember, a healthful lifestyle requires
planning, proficiency and practice in
making appropriate choices, estimating
portion sizes and diligence in monitoring
energy intake and activity. These
skills take time to develop and maintain.
Reducing portion sizes appears to be
the most important weight gain prevention
strategy for everyone. Typical food
and drink portions today usually double
standard serving sizes—a trend now
called “portion distortion”—a term that
describes the perception of large portions
as appropriate amounts to eat as a single
serving. This distortion is reinforced by
packaging, dinnerware and serving utensils
that have also increased in size.
For weight loss, all that really counts
is cutting calories consistently. It takes
3,500 calories to burn one pound of fat.
If you are maintaining your weight
and want to lose pounds, find 750
calories (the amount easily found in a
restaurant sized portion appetizer or
dessert) to cut out of your daily intake.
Practice this seven out of seven days
and you have a weekly 11/2-pound
weight loss. Aim for 300-400 calories at
breakfast and lunch, 100-200 calorie
snacks, and 400-500 calories at dinner
for a total of 1,200-1,500 calories —
reasonable for weight loss. See the
table below to see what a typical day’s
intake can look like.
What can you do? Make an action plan...
Use portion control strategies such as meal replacements (liquid meals,meal bars or calorie-controlled packaged meals and frozen
entrees) and smaller plates.
Try wholeg-rain, high-fiber cereal and nonfat milk to replace usual evening snacks.
Don’t change everything at once. Ask yourself,“What is one thing I can do?”
Set, write down and tell someone your food choices and activity goals.
Exercise properly — remember it takes more than exercise to induce weight loss.
Focus on what you are doing, not on what you don’t do.
Find support with a professional, group or friend who shares the same goals.
Keep a weight-loss journal/diary.Visit free databases like MyPyramid.org, FitDay.com and CalorieKing.com.
