Eat Right: Proper Weight Loss Takes Work

By Jaimi Tudor
iBerkshires Columnist
10:14AM / Tuesday, March 24, 2009

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Jaimi Tudor

March is National Nutrition Month. This year's slogan from the American Dietetics Association is "Eat Right."

It is no secret that in America, obesity has become an epidemic: two out of three adults are overweight or obese.

And it seems like every time the television gets turned on, we are inundated with advertisements for how to lose weight and get in shape the easy, fast and effortless way. 

Unfortunately, those products rarely assist people long term. I had a consumer-science professor at State University of New York at Oneonta who was always saying "buyer beware." At the time, it seemed redundant, almost annoying to constantly be told this. But as I became more of a consumer, I realized that I needed to be aware. 

Aware of all the health claims that are plastered all over products, such as "this is a low-cholesterol food." It must be healthy then, right? Not. After reading the nutrition label, you would soon realize that this "low-cholesterol food" was also high in total fat, saturated fat and sodium - none of which is healthy for you!

More Reasons to Be Aware

Achieving weight loss can be challenging, frustrating and exhausting. It's no wonder that we would rather take a pill three times a day or follow some strict diet that tells us exactly what to eat rather than count calories and practice portion control - it requires less brain power. I have been approached countless times with questions about fad diets and the latest diet pills on the market. I always tell people the same thing: If something seems too good to be true, it most definitely is.

Weight-loss pills promise to help you lose significant amounts of weight with the end result a perfectly sculpted body. All you have to do is take this pill before every meal.

Do yourself a favor. The next time you see an add for one of those popular weight-loss pills, read the fine print at the bottom of your television screen.  It will probably say something like this, "Results not typical. Product should be used in conjunction with reduced-calorie diet and exercise program."

This tells us that the product itself probably doesn't actually promote weight loss. If you drank a large glass of water before each meal (as you would have to with the diet pills), decreased your calorie intake and increased your physical activity, weight loss would result. Save yourself the money you'd spend on these pills and spend it on a new pair of sneakers or a gym membership instead.

Weight-loss programs that send food to your house should also be looked at with a skeptical eye. Could you lose weight following a diet like that? Most definitely. But how realistic is it that you will be able to continue with these programs for your entire life? These programs are extremely costly and, as I said before, you could spend that money on some work-out equipment that would last longer and benefit you more.

'It's Just a Number ... Right?'

No, it's a number that carries consequences. We know that people who are overweight are at higher risk for developing heart disease, diabetes and cancer; obese individuals are at even greater risk. If you do not know your body mass index, you can easily find a calculator online that will compute it for you. A BMI of 19.1 to 24.9 is considered normal weight, 25 to 29.9 is overweight, and BMI greater than 30 is obese. If you do not already know your BMI, it may be beneficial for you to find out what it is.

Tips For Long-Term Success

We all want to look great; but the fact of the matter is our weight needs to be controlled in order for us to stay healthy. The following are suggestions and things to think about when you are working toward achieving or maintaining a healthy weight.

■ Aim for a realistic weight loss goal of one to two pounds per week. This increases your chances of keeping the weight off after you lose it.

■ Keep a food journal. Several recent studies have indicates that tracking your intake and counting calories significantly increases the likelihood of successful weight loss.

■ Get rid of empty calories. If you consume 250 calories extra (equivalent to a bottle of nondiet soda) a day for one year, you will gain 25 pounds of fat! On the flip side, if you can cut out 250 calories every day for a year, you could lose 25 pounds.

■ Eat more vegetables. Vegetables are the lowest calorie foods. Increasing your intake will allow you to consume decent volumes of food, without consuming excess calories.

■ Get moving. A lot of us live very busy lives and making time for exercise can be difficult. But exercise is good for more than burning calories. It also helps with stress management and will increase your metabolism.

■ Watch the scale. Weighing yourself once every week is a good way to make sure you are on track with your goals.  But be aware of the negative impact getting on the scale every day.

Although losing weight and eating healthy can be difficult, it is possible. Be your own cheerleader and allow yourself to make mistakes. This should be looked at as a journey to achieving a better and healthier life!

Jaimi Tudor is a registered dietitian at North Adams Regional Hospital. Dietitians can be a great resource of information on nutrition, including for weight loss, diabetes and heart disease. The dietitians at NARH offer outpatient nutritional counseling; to schedule an appointment, call 413-664-5267.

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