Change is Good, Especially to Escape Bad Behavior

When you feel the urge for an afternoon snack, do you reach for a candy bar or for a piece of fruit?

With three floors to climb to get to your car in a parking deck, do you wait for the elevator or take the steps?

When it’s time to walk the dog, do you tell your child to do it, or do you go along as well?

These are just three of many similar situations you might encounter in a typical day. Which choice you make can have a big impact on your overall health, weight, strength, energy level -- and even your attitude.

A Permanent way of Life
While fad diets come and go, they key to maintaining good health is a permanent change in your behavior regarding eating and physical activity.

To lose weight, you need to take in fewer calories than you use. Most people do not do that, but they could if they changed behaviors that lead to poor eating or inactivity. For example, prepare a healthful lunch to bring to work instead of grabbing fast food. Or, instead of playing computer sports games for long periods, get out and participate in a real athletic endeavor.

The key to successful weight loss is adopting good eating and fitness and exercise habits that you will be able to maintain for the rest of your life.

One at a Time
Granted, it’s not always easy -- behaviors are acquired over a lifetime. So, rather than trying revamp your lifestyle at once, start by changing one behavior each week (like taking the stairs instead of the elevator). Then, as you practice these new behaviors, they will become part of your daily routine.

Even small changes can lead to long-term success, such as:

1. Choosing the most wholesome foods within each category of the food pyramid, including whole-grain products, organic fruits and vegetables, and lean meats and fish.

2. Changing how you eat, which can make it easier to eat less without feeling deprived. It takes 15 to 25 minutes for your brain to get the message you've been fed. Slowing the rate of eating can allow fullness signals to begin to develop by the end of the meal.

3. Setting effective goals that are specific, attainable and forgiving (less than perfect). For example, "Walk 30 minutes, five days each week."

-- Ken Krause

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.