Too many pounds and outright obesity have become the norm in America. According to Nutrition Almanac 6th Edition, the national Centers for Disease Control (CDC) indicated that 20% of adults were obese in 2000 and 33% by 2004. Most of the population can list the conditions for which overweight, never mind obesity, is a risk factor.
The Problem
There are more types of diets here than anywhere else in the world. Most of us have access to year-round fruit and vegetables which should comprise the majority of our diet. Unfortunately, the pace of our lives and the fast, inexpensive junk food readily available conspire against us. What’s a person to do? Read on for strategies to change some daily habits and win the weight battle.
Have a Game Plan
If you never have time or aren’t hungry for breakfast and end up with a candy bar or donut at 10 A.M., this is a situation that calls for a new habit. Pack food the night before to take with you, i.e. fruit, vegetables, yogurt or milk, hummus, low-fat cheese, peanut butter, whole-grain crackers. In addition, healthy snacks, i.e. dried fruit or healthy cereal bars, should always be in your desk (and car as well if that is a problem).
Getting a healthy dinner on the table will benefit you and your family. Prep ahead (never grate cheese for one meal only) so you know what you can prepare the day before. This is not only cheaper, but healthier than those burgers and fries or pizza. Grilled fish and chicken are quick-cooking, as is couscous or microwave baked potato. Quick stir-fried or roasted zucchini and/or peppers might tempt youngsters who normally wouldn’t eat them, especially if parmesan cheese is added. Get in the habit of having such items or your family’s favorites on hand.
For cooking tips, see article, "Tips for Making Your Own Healthy Foods Easily".
Follow the “3/4 Plate” Rule
The Cooper Clinic Solution to the Diet Revolution recommends filling ¾’s of your plate with plant foods. This constitutes two equal portions of non-starchy vegetables, one starch and 3-4 oz. protein. Caution: If the baked potato toppings or corn fall off the plate, you tried to stack it too high! Portion control is a key habit to losing weight and will get easier the more you do it.
Eat Often
If you get in the habit of eating smaller portions or snacks every three to five hours, you will be more satisfied and less apt to overindulge in the wrong foods. You will also be more alert.
Write It Down
You’ve heard it before, but keeping honest track of your intake can help you think twice before you eat that chocolate morsel (especially if you read the label first). You should also note the daily exercise done on this form. You can make your own on the computer or there are many available online, i.e. Sparkpeople (you will need to sign up for free).
Spend Calories
Structured consistent exercises are important for your heart and weight, but make it a habit to move at every opportunity, i.e. doing heel raises while talking on the phone.
Plan, Plan, Plan
While there are many more tips (most of which you know by heart), these will get you on the right track. Plan ahead to overcome the challenges and establish new healthier habits.
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