By Fran Werner, CPT
If you’re reading this article, you’ve probably tried losing weight before — and, if you’re like most people, the weight has found you again. Despite the claims of new weight loss plans, the basic truths of weight loss haven’t changed: it’s all about calories in vs. calories out. To lose weight, you must consume fewer calories than you expend. To maintain that lower weight, you must continue to consume fewer calories than you used to consume.
We like to think that there’s some magic secret to weight loss and weight maintenance. Thinking that way allows us to not take the responsibility for ourselves. But, the reality is that your success is dependent on you, not on a “magic” combination of foods, or eliminating foods, or anything like that. It really is as simple as calories in vs. calories out.
Go slowly. Starvation or fad dieting is not realistic, and you often end up losing muscle tissue and water along with the fat. Diet success requires making realistic, long-term lifestyle changes. Aim for a calorie deficit of 250 to 500 calories per day. You’ll lose a half pound to a pound of fat per week, and you’ll be able to sustain that change. That may not sound like much to you, but remember that half pound a week equals a weight loss of 26 pounds in a year. Besides, you’ll be able to stick with your plan much better because you’ll be making slow, gradual changes.
Choose fruits and vegetables. They can help you feel full, and help you lower your caloric intake. These foods contain the most water and a lot of fiber, so they fill you up for very few calories. Be careful of adding calories and fat, though, in salad dressings and sauces.
Don’t expect perfection, and do expect setbacks. That’s life. Everyone gives in to temptation from time to time. Thin people splurge, but they balance it out by being more careful the rest of the time. One splurge does not derail your weight loss plan; the “it’s hopeless, what difference does it make, so I might as well binge” attitude does. One slip (say, 500 calories) is a lot easier to “pay back” than letting that lead to a 2,000-calorie binge, which would take you four times as long to compensate for in the long run. When you slip (and you will), just return to your healthful eating and exercise plans as soon as possible.
Recognize that everyone has his or her own strengths and weaknesses. Just because one thing works for one person doesn’t mean it’ll work for you. Trial and error will show you what things work well for you. You’re the one who has to sustain these changes.
Be patient. There will be times when it seems like you’re stuck at a plateau. If you’re still reducing your caloric intake, the weight WILL come off. Don’t let the scale rule your behavior. Just keep making those gradual changes, and you will be rewarded with weight loss. If you’re giving up 250 calories a day, that would be a half-pound weight loss a week. Most bathroom scales aren’t sensitive enough to necessarily show a half pound. In addition, your body holds and loses water all the time, which would also affect the numbers on the scale. Pay attention to your behavior, and the scale will follow.
Include physical activity. Many fitness experts say that successful weight management is 50 percent diet and 50 percent exercise. Some studies have even found that, while the weight loss phase is 80 percent dietary changes, weight maintenance is 80 percent physical activity changes. Both are important to your success. You can use each to varying degrees, but implementing both tools (diet and activity) dramatically increases your odds for long-term success.
Long-term thinking pays off. Think about making changes that you can stick with forever, and then stick with them!
NOTE: Future columns will address your healthy eating and weight management questions. If you have questions you’d like answered, please send them to stfh@lifestyleconsulting.com.
Fran Werner is a certified lifestyle and weight management consultant as well as a certified personal trainer specializing in weight management. She has been the owner/director of Lifestyle Consulting since 1981, and has maintained an office in Austin, Texas since 1993. Fran has helped thousands of individuals achieve and maintain healthy weights and healthy lifestyles. You can contact her at (512)794-3848 or at fran@lifestyleconsulting.com. She also maintains an interactive Web site, www.lifestyleconsulting.com.
