Win the Diet Battle04.12.11
For many, dieting continues to be a constant struggle. Ongoing cycles of start-and-stop diets are common but not inescapable. You can develop sensible eating habits and regular workout plans to meet your weight loss goals.
To help you, Cotton Candy solicited help from celeb trainer David Buer to give us a few simple ways to win the diet battle.
No. 1 Keep a Food Diary or Journal:
Logging everything you eat and drink can be an effective tool for accountability and outlining the strengths and weaknesses of your diet. Though you don’t have to necessarily count calories, keeping track of your nutrient intake along with the types of foods and beverages consumed throughout the day. This step will allow you to see how these foods impact you along with enabling you to make the necessary adjustments along the way to help you continue to work towards your goals safely and effectively. Try using a food data base such as CalorieKing.com to show your calories and the nutrient breakdown of your meals.
No. 2 Set Realistic Goals:
Setting goals is a great way to inspire and motivate you, and it will also focus your efforts. Make sure to set realistic, healthy goals. Unrealistic expectations can dramatically increase the risk of diet failure. As enticing as the newest celebrity fad diet or miracle product may look, try to avoid it. Instead, learn to adopt new behaviors that will create an environment ideal for achieving and maintaining long term health and will set the stage for permanent weight loss. A safe and realistic weight loss goal is approximately one to two pounds per week just by implementing a combination of a healthy consistent diet and exercise.
No. 3 Stay Hydrated:
Weather your goal is weight loss, weight gain or general health, staying hydrated can potentially have a dramatic impact on the level of your diets success. Every drink a minimum of half your body weight in ounces of water so that your body will metabolize fat more effectively and help your liver and kidney function properly. Drinking the right amount of water curbs seemingly irresistible cravings, improves workout performance, regulate blood sugar, helps you feel full longer, helps you identify the signs of dehydration and reduces the amount of food – and calories –you eat per meal. Attempt to drink less sugary beverages such as juices and sodas, and stick with water.
No. 4 Have an Affair:
Yes, you read it right. Have an affair on your diet. Incorporating a planned “cheat” meal or even cheat day once every six to ten days is better than giving into a moment of vulnerability. Controlled cheating can produce positive physiological and psychological effects by restoring proper levels of leptin – a protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. Simply put, cheating can save your sanity. Think of it as a reward or bonus for your hard work and discipline.
No. 5 Get Some Sleep:
Part of staying healty includes getting enough sleep. A diet without the proper amount of sleep is considerably more challenging. Even slight sleep deprivation often leads to increased appetite, reduced energy for physical activity along with work place productivity, deceleration of your fat metabolism, elevated stress levels, decreased glucose tolerance and insulin sensitivity, and the list goes on. Researchers say chronic sleep loss increases the risk for weight gain and potential insulin resistance, risk of obesity and Type 2 diabetes. So make sure to get your Zzz’s.
No. 6 Build a Team:
Over the years, studies have shown that individuals are far more successful at weight loss goals when surrounded by friends, family and coworkers. They will provide the support and encouragement you need to succeed. Another way to find support to stay on track with your diet and exercise goals is to use social networking sites such as Twitter or Facebook. Following nationally or locally recognized, qualified fitness professionals or other fitness enthusiasts can be a great way to find inspiration and encouragement.
No. 7 Plan & Prepare:
Planning and preparation is key, especially when it comes to maintaining a healthy diet. Try selecting one day out of every week to map out potential diet obstacles that you may see coming and set up a game plan for those situations. Stock up on foods like fresh fruit, vegetables, nuts, dairy products, meats, grains and organic natural products. Once you are stocked, take some time to divide and prepare single serving portions of healthy snack and meal options that you can eat during the week ahead. If you’re always on the go, carry high protein, high fiber, low sugar, low calorie bars and shakes with you so that you don’t end up making a poor eating choice because of unexpected circumstances.
No. 8 Avoid the Scale:
The scale can be misleading and discourage you when you’re actually doing great. Instead of always stepping on the scale, rely more on the way you look and the way your clothes fit. Remember your goals should focus on burning fat and keeping muscle rather than concentrating on how much you weigh.
No. 9 Get Active:
This may seem a bit obvious but a good reminder nonetheless. Incorporating exercise such as resistance training, walking, biking and running can boost your immune system, reduce the risk of heart disease, cardiovascular disease, Type 2 diabetes and obesity. As for your mental health, being active may prevent depression and can promote self-confidence. Incorporate 30 minutes of physical activity per day.
David Buer is an Atlanta-based personal trainer with more than 12 years of experience helping individuals from all walks of life achieve their health and fitness goals. He is often called upon by popular celebrities, world class athletes and active business professionals for his expertise in weight loss management, general fitness, functional strength training, corrective exercise, sports performance training, nutrition and body sculpting. Some of his celebrity clients include, media mogul Tyler Perry and actor Joey Lawrence.