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It's that time of year again -- diet season. It's hard to believe that dieting actually has a season. But, with the dawning of a new year comes the rise of new hope and aspirations.
New Year's is a "trigger time" -- a time to reflect on where you've been, where you are, and where you are going.
Most of us, who have eaten until we can't eat another morsel, are ready to take the "diet" plunge. And of course, this is the time of year when every newspaper, magazine, and TV show tells you they have THE answer to your weight loss woes -- just tune in or read on.
You're probably wondering if I have the ultimate weight loss solution, a recipe for success where you can simply do this or do that, and zap yourself into a thin body for life? Not exactly.
But, I can improve your chances of making the most of your diet effort this season -- just read on.
DON'T WASTE YOUR TIME
Starting a diet can be a waste of time unless you have a real plan. What does that mean? Map out a strategy and come up with specific tactics that will stand the test of time. Think about what to do during your weak moments, whether it's those midnight refrigerator raids or prime-time snack attacks in front of the television. For instance, if you know you like a nice bowl of potato chips during your favorite episode of CSI or Friends, make sure you have some healthier substitutes available such as a bowl of low-calorie popcorn (and toss the chips).
LEARN FROM THE BEST
I've got some good news and some bad news. The good news is that if you want to know what works, don't bother searching through books, magazines and websites for the latest and greatest diets. The answer to your weight loss dreams is available to anyone who wants to see it. It's called the National Weight Control Registry, the longest running study on successful weight losers and maintainers.
Here's what almost all successful weight loss maintainers are doing to keep their weight down: They self-monitor their weight regularly, meaning they have a "thin" pair of pants or a scale handy to make sure they are staying within "fitness" range; they eat breakfast and follow a relatively low-fat, high-carbohydrate diet (sorry Atkins and South Beach fans); and -- here's the bad news -- they all get in at least an hour or more of physical activity per day. That's it, no book to buy or prescription to follow. That's what works.
"GOAL" GET 'EM
Yes, that's right -- set goals. All the research shows that setting your sights on specific targets dramatically increases your likelihood of success. Your goals should be very detailed, outlining exactly what you want to accomplish. The more specific, the better. Make sure they are realistic and targeted to your lifestyle -- trying to suddenly follow a vegetarian diet when you're used to eating hamburgers every day is just not going to last. Also, make sure your goals are motivating. If your goal is to exercise more by running each day, and you hate running, I think it's highly unlikely that you will be sticking to this resolution in the new year. Finally, write them down -- seeing your goals in writing makes them real -- it makes a big difference.
THINK BEFORE YOU EAT
Before you put that piece of food in your mouth, stop! Ask yourself, is it worth it? Is what you're about to put in your mouth a "good deal," a "calorie bargain?" This moment of thought will force you to become more aware of your food choices, and to become familiar with the nutrient information before you eat. It's a great tactic and can help you shed pounds.
LAST LONGER
If you want to maintain your weight loss longer than you did last year, you need to look at the past. History has a way of repeating itself -- you need to see every slip up and setback as a learning experience. Get out a pen and paper, and write down every single diet you've ever been on. Then, think about and try to analyze why each one didn't work, and what you've learned from each diet. Research shows that if you keep trying to lose weight and learn from your mistakes along the way, you have a better chance of being successful.
THE 3-DAY DIET
If you think keeping a food diary is a tedious process that provides minimal benefit, think again! You NEED to keep a food diary, writing down EVERYTHING you eat for at least three days in order to get a complete picture of your food intake. This is one of the few ways to figure out what you can cut from your diet so you can start losing. It's sort of a self-audit so you can make adjustments and improve your eating habits. Make sure to include everything, from that spoonful of sugar in your coffee to the mayo you add to your sandwich. And whenever possible, measure, measure, measure! It's so easy to underestimate portion sizes, and you want to be as accurate as possible with your food diary.
DO IT FOR LIFE
The most important question any dieter must ask is: "Can I do this for the rest of my life?" When you're thinking about making changes to your current eating habits to lose weight, make sure they are changes you can realistically sustain for life. I know that's a daunting thought, but remember this -- you can lose weight by drastically restricting your calorie intake for a period of time. But if you can't live with those restrictions, there is a good chance you will abandon your "diet" within a few weeks, months, or years.
CHARLES STUART PLATKIN JD MPH is a nutrition and public health advocate, author of the best seller Breaking the Pattern (Plume, 2005), Breaking the FAT Pattern (Plume, 2006) and Lighten Up (Penguin USA/Razorbill, 2006) and founder of Integrated Wellness Solutions. Copyright 2006 by Charles Stuart Platkin. Sign up for the free The Diet Detective newsletter at www.thedietdetective.com
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