Diet & Fitness

Most people know if it sounds too good to be true, it probably is. But not in this case -- you can lose weight by making some simple switches. By making small changes, you can reap big rewards in terms of your health and fitness.

Take my 10-Week Challenge and incorporate one of these tips into your daily lifestyle weekly. By the end of the 10 weeks, I can guarantee you'll be amazed at the improvement in your weight and how you feel.

1. Bigger Is NOT Better: Even health foods can add up to excess calories. Learn how much food is right for you, and make healthy choices when eating out. Portion size is very important. For example: A three-ounce portion of meat, chicken or fish looks like a deck of cards; a cup of cottage cheese or yogurt looks like a tennis ball; an ounce of cheese looks like a pair of dice; a tablespoon of fat looks like the tip of your thumb.

2. Eat when you're hungry: Some people eat because the clock tells them it's meal time, even though they're not hungry. Instead of eating by the clock, pay attention to your body. Eating smaller meals more frequently helps your metabolism function more efficiently.

3. Stop eating when you're full: Are you a member of the clean plate club? That's a recipe for weight gain. Eating shouldn't be a contest to see how quickly you can finish on your plate. Try eating more slowly, chewing your food... really tasting it. Serve yourself smaller portions, and see if you're not satisfied with less.

4. Think "whole" instead of "white": White flour and refined breads and cereals are not as satisfying or healthy as whole grain. Fiber fills you up and helps lower your risk for heart disease and diabetes. By simply choosing whole-grain over white flour, you'll improve your nutrition and your health.

5. Lower your sugar intake: High-sugar foods are ubiquitous -- cereals are coated with it, soda is full of sugar, and juices are fructose in water... highly caloric without the beneficial fiber of whole fruit. Read the labels of cereals and soft drinks, and remember that one teaspoon of sugar equals 4 grams, and contains 16 calories... and no nutrition. A can of soda contains about 160 calories and 10 teaspoons of sugar. Substitute healthy whole grain cereals (without added sugar) for sugar-coated cereals.

6. Modify your favorite recipes: Frying adds fat to food, which adds calories. Some favorite fried foods can be baked instead. Chicken and French fries are two favorite fried foods that are better in the oven than the stove. Try baked "fried chicken" -- dip chicken breasts into low-fat buttermilk, then into seasoned crushed cornflakes, and bake at 350 degrees for 30 minutes, or until done.

Slice baking potatoes into strips or rounds, lay on a baking pan sprayed with cooking oil, season with salt, paprika and pepper, if desired, and bake at 400 degrees for 15-20 minutes, turning once and seasoning again.

7. Get more "bang for your buck" by choosing high-fiber foods: Foods that are concentrated in nutrition are also higher in calories. When you're trying to lose weight, choose foods that provide fewer calories for more volume. The majority of fruits and vegetables are largely water, but are also powerhouses of good nutrition, containing many of the vitamins and minerals that help strengthen your immunity. A bonus... they're low in calories! Limit foods that are concentrated in nutrition, like nuts, seeds, cheese and fats.

8. Take a daily walk: The American Diabetes Association says the best predictor of permanent weight loss is activity. Your body is like an engine; it needs good fuel to run well, but if you leave it in the garage, it will rust. Even if you're exercising five days weekly, take a walk on the two days that you're not. I guarantee it... a daily walk is the best and easiest way to achieve your weight goals. Make your walk aerobic, that is, make it brisk for best results.

9. Out of sight, out of mind: Seriously, folks! Get rid of the junk food in your house... it's too tempting, especially if you're trying to lose weight. If you're used to snacking on chips and dips, you need to prepare to succeed with some new and tasty snacks. Sugar-free fudgesicles, ice milk and frozen fruit bars are good choices instead of full-fat ice cream. If you're wedded to chips and dips, instead try baby carrots and cut-up veggies with salsa. Make a tasty but healthy dip by mixing a cup of half nonfat yogurt/half low-fat sour cream and onion soup mix. Or, try this delicious and easy hummus dip recipe.

10. Make a commitment to your healthy lifestyle. Take it one day at a time. You can do it... I know you can! Baby steps add up to a lifetime of health. Eat healthy, stay active and enjoy the benefits of increased immunity, lower risk for disease, less pressure on your joints and tendons, better sleep -- and even better sex!

If you're ready to make the commitment, we're ready to help. Start with this free diet questionnaire, and find your best-match diet in less than two minutes.

Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.

Labels: tips, weight-loss