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Monday, 28 September 2015 09:12

The Top 10 Diet Tips!

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There are numerous tips and tools that can help you lose and keep your weight off. Here are the top 10!

 "The National Weight Control Registry (NWCR), established in 1994 by Rena Wing, Ph.D. from Brown Medical School, and James O. Hill, Ph.D. from the University of Colorado, is the largest prospective investigation of long-term successful weight loss maintenance population." They have proven strategies that work for weight loss and ones that I've personally been preaching for decades. The top three are core to weight management:

1. Eat breakfast every morning. Of those involved in the NWCR, 78% of them eat breakfast every day.

2. 75% weigh themselves at least once a week. Even though this may be more of a maintenance tip, it's  just as appropriate for losing weight too. Getting on the scale every single day is really not needed and can only discourage you with a fluctuating weight due to various reasons, ultimately leading to discouragement and even giving up.

3. 90% of the NWCR loss population exercises. At CMWM we suggest only a minimum of 30 minutes a day and no more than 60 minutes a day of moderate activity for best weight loss results. Over-exercising with highly vigorous exercise on our plan can actually hinder your weight loss due to the low calorie level. Those on medically supervised diet plans have different exercise requirements.

Other good tips include:

4. Eat small healthy snacks during the day, every 3-4 hours, to keep hunger at bay, stabilize blood sugar, keep metabolism going strong, and keep from getting ‘cravings.’ It’s hard to mange hunger if you are overly-hungry. Once blood sugar is disrupted, so is your hunger level, it becomes unmanageable.

5. Eat a small amount of lean protein with every meal and snack. Protein actually fills you up better and is a food which actually burns more calories to help you lose and manage weight more efficiently.

6. Plan ahead for everything: this means planning for, and shopping for your week's or day's menu plan. Pack a cooler with portable food for busier days if needed. Check the night before to make sure your plan is intact. Always keep a water bottle with you. Don't forget to look ahead at your challenging events and examine how can you be successful despite any challenges.  

7. Organize your kitchen for success. Always have both fresh and frozen fruit and vegetables, lettuce greens, pre-cooked (if needed) grilled chicken/lean protein, egg whites/eggs, bottled or filtered water - to keep you on track. Keep the unhealthy foods out of the kitchen or it's just plain self-sabotage to your weight management efforts.

8. Consume real whole foods and avoid most processed ones. In other words if it doesn't come directly from a plant or from an animal it's usually processed and may not be worth eating nutritionally, right along with slowing your progress down. Your body loses weight much more efficiently with real food!

9. Bring your own meals to work, brown-bag it. According to a 2012 study in the Journal of the Academy of Nutrition and Dietetics,  "Dieters who eat out for lunch even once a week lose 5 fewer pounds on average." When you bring your own food you have a lot more control over what you consume. Restaurant foods are notorious for their "hidden fats," carbs and chemicals…and probably other bad things you can't see.

10. Learn positive stress management skills and/or get the help you need to avoid emotional and stress eating. No diet in the world "fixes" any kind of emotional eating. If you do not learn these skills, your dieting efforts will be in vain.

Readers what are your most helpful dieting tips?

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*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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