The biggest hurdle to weight loss is getting rid of the notion that you are on a diet. In a recent study, people were presented with three different kinds of cookies to try. They only needed to eat one of each, but they were welcome to eat more. Those who were “dieting” ate more than double the required amount. Those not on a diet only ate 3 or 4 cookies total.
The experts determined that because dieters feel deprived, they take every opportunity to over-eat or eat forbidden foods. Another down-side to dieting is that you are either “on” the diet or “off”. With this mentality, one slip usually leads to a continuation of the “off the diet” period instead of adjusting the foods at the next meal or two to accommodate the calorie increase.
One possible solution to this dilemma is to adjust your thinking. A “healthy lifestyle” may be a better approach, focusing on what you can eat. This should include eating more fruits, vegetables, and fiber and getting 30 minutes or more of aerobic exercise a day. Have your favorite foods, just smaller amounts. Look for ways to cut some of the fat and calories from your must-have dishes. Here are some good examples:
- if ice cream is a favorite, try one of the lower fat versions
- instead of French fries in a restaurant, make oven-fried French fries at home
- Ranch dressing can have as many as 18-20 grams of fat per serving, but our version (see recipe) or a bottled light Ranch only have 5 grams
- regular tortilla chips have 1 gram of fat in each chip; Baked Tostito’s have 1 gram of fat in 13 chips
- light-style sandwich breads have half the calories and often have more fiber than regular breads
- regular soft drinks have about 160 calories per can versus diet pop with zero
- one slice of a medium meat topper pizza has 300 calories and 18 grams of fat; one slice of a medium veggie topper pizza has 220 calories and 11 grams of fat
Try to give up the “diet” mentality. Making small, permanent changes in the foods you eat is a very effective way to a healthy lifestyle.
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