Weight loss advice abounds in our society, and most of the diets touted as new and revolutionary are actually old fad diets with a new name, says LSU AgCenter nutritionist Dr. Beth Reames.
Examples of fad diets are those that tout or ban a specific food or food group, suggest that food can change body chemistry or blame specific hormones for weight problems, Reames explains.
"Fad diets don't teach healthful eating habits," the LSU AgCenter nutritionist says, adding, "They focus on eliminating or combining certain food groups to promote weight loss."
Most nutrition scientists agree that the major reasons for the increasing weight gain problem in the United States are that people are eating more total calories and getting less physical activity.
"Successful weight loss is usually defined as losing weight and keeping if off for at least five years," Reames says. "This is accomplished by making positive changes in both eating habits and physical activity patterns."
The LSU AgCenter nutritionist also says to try to get at least 30 minutes of physical activity most days of the week as recommended by the Centers for Disease Control (CDC) and the Surgeon General.
Participating in a variety of different activities will help to keep you interested, says Reames, who provides these suggestions:
- Take a walk with a friend at lunch.
- Wash your car by hand.
- Use manual gardening tools to mow, trim and rake.
- Start a family tradition of spending some time each weekend doing some physical activity, such as hiking or taking a bike ride.
Combined with the activity, Reames says to choose foods from the U.S. Department of Agriculture's Food Guide in planning meals and snacks. Eating a variety of foods helps provide vitamins, minerals, fiber and phytochemicals, which help reduce the risk of chronic disease, she says.
"Another important part of eating healthfully is monitoring portion sizes," the nutritionist points out. "Keep in mind the recommended serving size for meat, poultry or fish is 2-3 ounces (the size of a deck of cards.)."
Reames also recommends that when you are eating out, you could divide the meal and take half home for the next day, split a meal with a friend or order an appetizer as your main course.
Information from The American Dietetic Association says dietary advice that includes any of the following may not be the best to follow:
- Recommendations that promise a quick fix.
- Dire warnings of dangers from a single product or regimen.
- Claims that sound too good to be true.
- Simplistic conclusions drawn from a complex study.
- Recommendations based on a single study.
- Dramatic statements that are refuted by reputable scientific organizations.
- Lists of "good" and "bad" foods.
- Recommendations made to help sell a product.
- Recommendations based on studies that ignore differences among individuals or groups.
For information about eating healthfully using the Food Guide, contact the LSU AgCenter Extension agent in your parish.