Wednesday, January 20, 2010
Weight Loss Tips for 2010
A group of Australian dietitians have come up with a list of 10 steps they say will help people lose weight in 2010. I don't know about you, but I'm all ears!
Their primary advice? Ditch the fad diets and quick-fix weight loss programs and make a number of small, permanent changes that help keep the pounds off over time.
Here are ten tips from the Dietitian's Association of Australia.
1. Eat breakfast
2. Include vegetables or salad with lunch and dinner
3. Choose fruit as a snack
4. Replace full-fat food and drinks with reduced-fat alternatives
5. Choose wholegrain foods instead of more refined foods
6. Eat smaller serving sizes by using smaller plates and cups
7. Eat slowly and stop when you are satisfied, not stuffed full
8. Eat when you genuinely feel hungry, rather than for emotional or other reasons
9. Swap sweetened drinks such as soft drink and juice with water
10. Eat your evening meals at a dinner table with the TV turned off
I agree with pretty much of all of those, but would like to add my own two-cents. Frequent exercise and adopting a low-calorie diet plan will also help shave off weight. Believe me, I speak from experience. By incorporating physical fitness and low-calorie foods such as diet sodas, light juices, and light yogurts, consumers can control calories while still enjoying their favorite foods. Even the experts agree!
For example, a study published recently in the International Journal of Obesity reports that consumption of sugar-free beverages sweetened with low-calorie sweeteners increases dietary restraint, a key aspect of successful weight maintenance. Researchers analyzed calorie, protein, carbohydrate, fat and beverage intake, as well as the dietary restraint of over 300 individuals. The researchers concluded, "Our findings…suggest that the use of artificially sweetened beverages may be an important weight control strategy among WLM [weight loss maintainers]."
According to this calorie savings calculator, switching from a regular can of soda (cola) to a sucralose-sweetened variation could save 100 calories each day – and result in a loss of up to 15 pounds throughout the year. And a blueberry muffin baked with sucralose can shave 80 calories while keeping the great taste.
By making these simple substitutions, you can slim down without sacrificing your favorite foods and beverages. So here's to a healthy weight loss in 2010!