The Heart & Vascular Center

          What is a diet, anyway?  My definition of a diet is ‘a temporary restriction of food or eating behaviors”.  The important word here is temporary.  Anyone can lose weight quickly on one of the very restrictive ‘fad diets’.  But can you keep it off?  The simple truth is that we need permanent lifestyle changes in order to keep weight off.

          A lot of diets are really an unhealthy way of eating.  How can you tell if a diet is an unhealthy one?  There are seven warning signs.

1. Seems extreme to you; If it seems weird, it probably is and may do weird things to your 
    body.
2. Does not focus on permanent lifestyle changes.  Remember, this is the only way weight 
    will stay off.
3. Does not include an exercise component.  Exercise is needed to rev up the metabolism so 
    fat burning can take place.
4. Says you can eat as much as you want
5. Restricts whole groups of food.  A diet with a wide variety of foods is best for maximum 
    exposure to  vitamins, minerals, antioxidants and phytochemicals.
6. Requires you to take supplements or pills
7. Requires you to eat or drink special foods or buy food in special stores

          Is it truly possible to make the permanent lifestyle changes to keep the weight off?  Anne Fletcher wrote a book called “Thin for Life.”  She interviewed people who had been overweight or repeat dieters for most of their lives who then lost the weight they wanted and kept it off.  She found out first and foremost: people have to want to lose weight.  Once they made the decision to lose weight, then they stuck to this decision.  As soon as weight crept up, they went into action to prevent a major problem.  We all know its much easier to lose five pounds, than ten or fifteen pounds.  No one technique works for everyone.  Some exercise more, some eat less, some eat certain low fat foods, some avoid treats.

          Other good ideas and strategies for weight loss or maintaining weight:

1. Be flexible – meaning not everything you eat can or should be low in fat.  You just need 
    to balance high fat foods with lower fat foods or else do some exercise.  For example, if 
    you want to eat a bacon and eggs breakfast, eat a vegetarian supper or go for a bike ride.
2. Be sensible – this is the ‘all foods can fit’ idea.  If it is a high calorie or high fat item, eat a 
    smaller amount or eat it less often.
3. Be realistic – don’t set your sights too high with trying to change things in a drastic way. 
    Remember, lots of little things add up.
4. Be active – walk the dog, don’t just watch the dog walk.  There are so many more 
    benefits to regular exercise besides weight loss like reducing the risk for heart disease, 
    osteoporosis, high blood pressure and diabetes.
5. Be adventurous – try some new foods, shop in a new place, try a vegetarian meal.
6. Plan ahead – If you shop for healthy food, you will have it in the house and you will tend 
    to eat it.  Then you won’t have to order a pizza!!!