When it comes to weight loss, it’s all about the diet, right? Not so fast. Diet-hopping has been the ruin of many people seeking to shed unhealthy extra pounds, says Gloria Tsang, RD, author of the recently published book, Go Un-Diet: 50 Small Actions for Lasting Weight Loss. “Diets usually involve a very structured schedule and a specific diet menu,” she explains. “But you can’t follow the diet and recipes forever. Even if people lose weight on the diet, once off of it, they go back to their old ways of eating, and the weight returns.”
Instead of jumping on the dieting roller coaster, Tsang urges people to make small changes that can lead over time to permanent weight loss. Among her suggestions:
* Avoid Diet Foods: Fat-free or “diet” foods aren’t always helpful. “Low fat foods are often less satisfying to eat than their full-fat counterparts, so we need to eat more of them to get the same level of satisfaction,” she says. In fact, research shows that eating low-fat foods leads to a decrease in fat but not overall calorie intake.
* Use the 5-second Label Scan: Tsang advises avoiding foods that have multiple unpronounceable ingredients—a sign that it’s highly processed and likely to contain high amounts of unhealthy fats or hidden sugars. Among the worst offenders: foods in packages featuring cartoon characters. “I’ve reviewed more than 100 different cereals,” says Tsang. “The top ten for highest sugar all had cartoon characters on the box.”
* Keep a Food Diary: Data shows that people who record every morsel they put in their mouth lose twice as much weight as those who eat less mindfully. One helpful tool is GE and Medhelp’s free mobile app, My Diet Diary.
* Watch What You Drink: One of the main culprits in weight gain is beverages, Tsang says. According to research from the American Heart Association, in the past 30 years, the average American’s calorie intake has increased about 150 to 300 calories per day—and about half of that comes from liquid calories, such as sweetened drinks. What’s more, in a review of 30 past studies, Harvard researchers found an association between drinking sugar-sweetened drinks and weight gain in adults and children. Chilled water is just as refreshing—and calorie-free. “If you want more flavor,” says Tsang, “you can jazz it up by adding a tea bag or frozen fruit.”
* Avoid Labeling Foods as “Good” and “Bad”: “If you eat too much of any food, you will gain weight,” says Tsang. It’s ok to reclaim carbs (as long as they’re healthy ones like fruits, vegetables and whole grains) and eat meat: “It’s not as high in fat or calories as many junk foods that get much less negative attention,” Tsang says. “Just stick to leaner cuts and small portions.”
CONNECT THE DOTS
For more advice on healthy weight loss, visit the American Dietetic Association and MedlinePlus. Also see our blog posts, “A Weight-Loss Diet Based on DNA” and “The Hidden Health Risks of Sweet Drinks.” You can download a food record form from the Kaiser Permanente.
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