Ok, you are back at school and ready to do your best and be your best. If you have chosen weight loss as a resolution for you, go no further. You have come to the right place. The right diet for you awaits.
Now, popular news and commercials would have you believe you will magically lose weight following a myriad of plans. Some involve shakes, pills and others offer rigid eating plans. And yes, frankly, you might lose weight. But, will you keep the weight off, will you feel good physically and emotionally, will your body have the nutrients it needs to produce good skin and hair? Will you learn to eat well for a lifetime? Maybe not.
People lose weight all the time but many gain back the weight along with additional pounds. UH- OH! Not what you were thinking was it? So let’s try something new.
First of all, do you really need to lose weight? Or are you judging yourself harshly or by an unrealistic standard? If you do need to lose weight, try cutting back a bit. Eat smaller servings and limit snacking. Substitute water for soda or juices. But never skip meals (you’ll wind up overeating at some point) or stop eating something you really enjoy. Get moving. Walk a little more. Wear a pedometer and shoot for 10,000 steps daily. Start anywhere and just keep increasing. Moderate active movement is recommended. Get some sleep. Folks with better sleep habits have better regular of appetite. Perhaps it is time to cut back on caffeine a bit, especially later in the day.
Hey remember your appetite? Listen to it and also make friends with your sense of fullness. Your body comes equipped with an internal sensor alerting you when you are hungry and signaling when you have had enough. Pay attention when you are eating, and you will notice these subtle senses. Include each of the food groups each day to be sure your body and mind get all the nutrition they need. Plan ahead and have a snack with you should your meal be delayed. Getting too hungry is the best way to eat any food that lands in front of you. When you can fine tune your inner signals, you find you can rely less on a rigid pattern. And remember, no one in college should be trying to exist on 1000 or 1200 calories per day unless you want to be hungry all the time, depressed and tired .
What to eat? All foods fit if you can use three guidelines--variety, moderation and balance. Try new foods. Eat more plant-based foods such as whole grains, beans, nuts, seeds, fruits and vegetables. Fill your plate half full with vegetables. Include something from each food group at each meal. Add a whole grain starch or two and some lean protein at each meal. By the way, “carbs” don’t “make you fat” unless you are eating too much (too many servings) or lots of refined foods with added sugars. Good carbohydrates provide energy for your body and your brain. And remember, snacks don’t need to come from a little wrapper or bag. Fresh fruit, a handful of unsalted nuts, a small wedge of cheese will go a long way. Small amounts of oils help keep you full longer. Milk is for kids right? Wrong. Milk offers protein and calcium and Vitamin D. It may help curb your appetite too. Theoretically, shaving 100 calories daily off your intake will result in a ten pound weight loss in one year. So, skipping a large soda daily, using half the amount of salad dressing, or switching to skim milk can have significant results over time. So think smaller servings and steady focus on better food choices and regular meals instead of rigid plans.
So New Year , New You…Choose wisely…… make friends with your eating and get off the yo yo diet--weight loss--weight gain train. Stay away from fad diets. Eat well, eat wisely. Stay active and move each day. Get your sleep. Listen to and trust your body. Feel good physically, mentally and emotionally.
New Year, New You… You choose.