” I woke up this morning and had a healthy breakfast. Then I didn’t eat anything til lunch, when I had a turkey sandwich. I  then had a salad for dinner. Great right? I kept this up for 4 days and then it hit…. I BINGED!!!

Does this sound familiar? Diets are everywhere. Everyone you know for the most part is either on one right now or has been on some crazy fad diet in the recent past. And how is it working out for you or them?

Almost ALL diets will work for a while because they are simply causing us to pay attention to what we eat, abstain from all the sugars, sweets and carbs, and calorie count. But let’s face it, is this really the lifestyle we want forever? Is this just a quick fix or is it really going to stay off this time?

In a recent study done through the National Weight Control Registry, 95% of dieters regain their weight! It is becoming much more apparent that the question we should be asking is not, “how can I be successful at weight loss?” but rather, ” how can I be successful at maintaining the weight loss?”

Results of the NWCR suggest that establishing a dietary pattern that can be followed consistently throughout the week and year, not only promotes weight loss but weight maintenance. Very low calorie or low carb diets are difficult to maintain for long periods of time because of the physiological stresses they cause, such as dizziness, fatigue, hunger and weakness, as well as big mood swings. These diets often lead to binge eating and guilt.

Here are some tips and ideas for establishing a consistent dietary pattern.

• Distribute your calories throughout the day- This means getting 3 meals and 2-3 snacks per day. If you eat every two to three hours, you will not have time to get very hungry-which will help you avoid binge eating.If you leave the house in the morning with nothing in hand or with no game plan for meals/snacks for the day, you are asking for big trouble!
• Balance your meals and snacks- Combining healthy carbs with protein and fat will help your body feel fuller longer, while still giving you plenty of energy. Some snack ideas include: string cheese and an apple, an ounce of almond or sunflower seeds with a small piece of fruit.
• Eat plenty of fruits and veggies(8-10 servings/day minimum)- I tell all my clients they can eat as much raw fruits and veggies as they would like! A diet high in colorful fruits and vegetables helps you meet your fiber needs and get your daily dose of phytochemicals and antioxidants.
• Learn to recognize your body’s natural hunger and fullness signals- If your stomach grumbling progresses into a headache, your body is telling you that you are excessively hungry/thirsty and need to eat and drink some water. Remember to eat slowly as to give your body time to make the calculation that food has arrived. Far too often we starve ourselves all day and then wolf down whatever we can so quickly the brain doesn’t have time to realize we are full and we end up feeling sick afterwards.

Some other strategies for losing and keeping it off would be:

Stay physically active- Enjoy at least 1 hour of moderate activity every day! Apart from aiding in weight loss it can help in stress reduction and better quality sleep.

EAT breakfast- So many people think that if they skip meals then they are also skipping out on those calories which should lead to fat loss. WRONG! Skipping meals can lead to a decrease in our metabolism. Breakfast is vital as we most likely are coming off  a  6-10 hour fast. Imagine trying to drive your car to work in the morning with no gas in it! I know DUH! But how many people skip this important refueling time.

Have a plan- As I mentioned before, if you know you will be attending an event with food, try and have a snack and some water before. This way you will eat less at the event. If you do have to eat on the go, consider heading into a grocery store instead of a fast food restaurant ( and all the temptation that comes when you step inside) and load up on some fruits and veggies. Also enlist friends and family as well as a food diary to help keep you accountable and on the ball.

Weight loss is no easy task and with all that is around us, at every turn, convenient, quick and cheap. We must arm ourselves and educate ourselves if we ever want to not only beat the battle of the bulge but keep it from ever coming back!

If you have any questions or would like more tips and advice for creating a healthy, balanced, realistic diet email me at linkfit@yahoo.com