Keeping your Diet

I can’t lose weight, I’ve tried everything; please help!

One of the biggest health issues for many people is excessive body fat. Because of this, people often become desperate and spend a lot of money on weight loss products that do not work. This isn’t surprising given the endless amount of advertising for effortless workouts and effortless weight loss schemes. As a rule, the faster and more fantastic the promised results, the less likely it is going to work. The following are some examples:

   - Lose 10 pounds in 10 days

   - Put on 20 pounds of muscle in a month

   - Achieve killer abs in only 5 minutes a week

   - Buy our pill designed to help you exceed your genetic potential

While supplementing your diet with vitamins, minerals, and other nutritional supplements can have some benefit, they will not miraculously change your body’s performance or composition. Having said this, there are several weight loss programs that can provide wonderful results. All of these programs have a few things in common. Primarily, they usually include a plan for sensible eating habits, based on portion control, and eating a variety of quality foods.

As a side note, the same is true for the best exercise routines. Good exercise programs encourage regular and consistent training with a strong focus on a balance of increased flexibility, strength, and cardio fitness. What these successful diet and exercise plans have in common is that they do not focus on short term goals; rather they promote long term lasting results through a lifestyle change.

Some diet tips. We have provided a list below of some practical tips that can help you start moving in the right direction with your diet.

First and foremost you need to exercise portion control. The average American portion is anywhere from two to three times the recommended portion size. Another important point is to make better choices. Rather than ordering the 1,000 calorie hamburger, chose a smaller hamburger and order a salad or fruit as a side. Eat a variety of foods from the various food groups. Eating a well balanced meal will help satisfy your hunger by supplying your body with the nutrients it needs.

Along with eating a variety of food is eating at regular intervals. When you skip meals or try to diet by eating fewer meals, there is a hidden danger created because you put your body into a slow metabolism mode. Your body then responds by burning less body fat and making you very hungry, but this is not the danger. The danger is that the next time you eat you will eat too much food at a time when your body’s metabolism is at its lowest - not a good technique when trying to lose weight.

One of the easiest ways to start a healthier diet is by cutting out sugary sodas and snacks. Drinking 4 sodas a day can lead to 560 excess calories. Replacing sodas with water or a diet version can significantly decrease your calorie intake. In just 1 month this can equate to a 4 ½ pound loss of fat depending on your average soda intake. Not too bad for just cutting out sodas.

Food planning is another critical factor for success. We could list some suggested diet plans, but instead we encourage you to simply eat more fruits, vegetables, lean meats, and whole grain foods. Also make sure you drink plenty of water throughout the day. Lastly, always plan your meals at least one day in advance, and keep a few healthy snacks on hand for those unexpected busy times.

The most important thing to remember is to think long term by making healthy eating a part of your lifestyle. By consistently making healthy choices you can reap the fitness benefits for years to come.

If you apply this simple advice to your life you can radically change your diet and overall health for the better. Best of luck as you develop a healthier lifestyle by changing your eating habits!

Thank you Troy Saunders for your insightful contributions to this practical fitness tip!