Q:
For several years, I’ve been about ten pounds above my target weight. I exercise regularly and eat well, but nothing seems to help with these last few pounds. I’m tired of spending money on fad diets that never seem to work. Help!
Angela K., Charlestown, MA
A:
You’re right: fad diets don’t work. Any diet that encourages you to eat a lot of one type of food, or limit your intake of another, or forces you to pay for meetings and seminars or buy prepackaged foods is pretty much a gimmick to make someone else rich while you jeopardize your health.
Instead of trying to diet, it’s better to focus on your lifestyle. What does that mean? You’ve simply got to eat a healthful, well-balanced diet and get regular exercise to reach your ideal weight and maintain it. Rather than watching your weight, counting calories, and “being on a diet,” think of yourself as working toward making nutritious food choices that you incorporate into your daily routine. Keep a list of the foods you should eat, rather than those you should avoid. For example, to fulfill the daily recommended five to nine servings of fruit and vegetables, write down a list of the foods that meet the criteria. Your list may include a banana at breakfast, a side salad at lunch, an apple as a snack and some cooked vegetables with dinner. Do the same for your recommended intake of dairy, carbohydrates and proteins. Then, when looking for something to munch on, satisfy your cravings by choosing an item off of your list. There’s no reason to avoid your favorite foods like ice cream or a bagel, as long as you keep portion sizes under control.
By sticking to your list, you can be fairly certain you’ve had your daily recommended nutritional allowance and are eating a healthful, balanced diet. A balanced diet, where you eat everything you want in moderation, will help you maintain your energy level. Research shows a balanced diet may even reduce your stress level and brighten your mood.
Following the daily recommended nutritional intake is not easy and will take practice. However, over time, you’ll find yourself making healthy choices all the time. Keep up the regular exercise, drink plenty of water, and I believe you’ll find those extra ten pounds gone for good.