At one time or another, half the women and a quarter of the men
in this country have tried to lose weight. The ones destined to
try again and again are most likely those looking for shortcuts.
There are none. The only way to step off the diet treadmill is
to find a weight-loss program that helps you lose weight slowly
and steadily; one that trains you to adopt a low-fat eating plan
so simple it becomes a way of life. With that in mind, here is
an introductory guide to the last diet you may ever need.
GOOD HABITS
START STRONG: People who eat a healthy breakfast generally feel
less hungry throughout the day.
CURB YOUR APPETITE: Drink a glass of water or some tea just
before a meal.
STOP COUNTING CALORIES: The best diet foods are complex
carbohydrates. Low in fat, fast-burning, and rich in vitamins
and minerals, they are also high in bulk, which means you can feel
full on fewer calories. Whole grain cereals, rice, breads, pasta,
beans nuts, fruits, and vegetables.
EAT WHAT YOU LIKE: Nothing makes a diet more difficult than having
to eat rice cakes when you can't stand them.
SIT DOWN: Train yourself to eat in one place, preferably at a
table. It's too easy to overeat when meals are grabbed on the
run or while standing in front of the refrigerator.
SLOW DOWN: Eat slowly enough to give your body time to release
the enzymes that tell your brain when you've had all you need.
EXERCISE: It burns calories and suppresses the appetite, and
it's awfully hard to lose weight without doing it. An easy way
to get started is to strap on a pedometer and go for a walk,
then work on increasing your mileage from one week to the next.
DON'T GIVE UP: Falling off your diet once or twice does not mean
the effort is hopeless. Simply acknowledge that your over-ate,
and get back on the plan.
REWARD YOURSELF: Treat yourself with a massage, or a piece of
gourmet chocolate, or whatever, for each week that you maintain
your new weight.
A LIGHT-WEIGHT SNACK
Here are some suggestions for safely making your way past
between-meal hunger:
Air-popped popcorn seasoned with herbs
Bagels
Breadsticks
Broth-based soup
Cereal, low-sugar, low-fat
Cocoa, low sugar, low-fat
English muffin
Fresh fruit
Frozen fruit-juice bars
Frozen yogurt
Gingersnaps
Graham cracker
Milkshake or low-fat milk and frozen fruit
Pita chips with salsa
Plain nonfat yogurt with fruit and cinnamon
Pretzels
Rye crisps or rice cakes thinly spread with peanut butter
or low-fat cheese
Sorbet
Tabbouli
Vegetables marinated in vinegar or dipped in low-fat
yogurt seasoned with herbs
It is important that the dieter have the support and
understanding of their family and friends. It can be an enormous
help to discuss your problems and obstacles along with sharing
skills and tactics with others whose circumstances may be similar
to yours. Pick a "buddy" to lean on during your trying times.
