This post is based on an article in the February 2011 issue of Consumer Reports magazine. The average middle-aged American gains 1 to 2 pounds per year. These six simple changes will at least help stop the weight gain, and may help you lose a few pounds. Fad diets that promise more not only don’t work, most research shows they result in even more weight gain over the long run.
“Those who start with small changes often end up able to make more and bigger changes and lose more weight.” James O. Hill, Ph.D. (University of Colorado)
1. Stop drinking calories. Many drinks contain lots of calories. Yet, when we consume calories in liquid form we don’t feel full or satisfied, so we eat just as much as we would without the beverage (or more, if the beverage contains alcohol or salt). Calorie-free “diet” drinks do not cause weight gain, so are a better choice (but not as good as water).
2. Eat more protein. Low-carb, high protein diets have proved surprisingly effective, especially in the short term. People who eat a higher proportion of their calories from protein end up consuming fewer calories overall. The bottom line is it can’t hurt to substitute a bit more lean protein for some of the fat and starches in your diet.
3. Eat more fiber. “Fiber is the good guy of food,” according to the Consumer Reports article. “Grow the amount of vegetables on your plate and shrink everything else,” says Barbara Rolls, Ph.D. (Penn. State University).
4. Lead yourself not into temptation. If there is an unhealthy food you crave, don’t have it where you can eat it impulsively. See this post for more about the addictive properties of fat, salt and sugar in processed foods.
5. Add 2000 steps per day. You can do this all at once, or divide it up, but the point is to get moving. See this post for more about exercise.
6. Cut your screen time. This is related to number 5, but is worth emphasizing because we spend more and more time seated in front of various screens (TV, computers, games). Excessive screen time is correlated with more obesity and other health problems. For children, especially, it is important for parents to set limits on screen time, and to model by their own behavior how to stay active.
One more change: practice mindful eating. The best way to make this a habit is to write down everything you eat (keep a food log or diary). If you do this, you will lose (or stop gaining) weight.