Guidelines for Safe, Effective Dieting

Like millions of Americans, you’ve decided it’s time to shed some of those extra pounds. But the big question is: How? The choices are seemingly endless, from solo dieting to joining a structred weight loss program to working one-on-one with a professional dietician. Whichever way you decide to go, your weight-loss strategy should be safe, effective, and right for you. Here are some guidelines to help you get started.

Getting Started
While the weight-loss industry is largely unregulated, the Institute of Medicine has compiled the following guidelines to help dieters choose the right program:

Choose a program that incorporates your individual needs
Consult your healthcare professional before starting any program to make sure it is appropriate for you
Carefully evaluate your health before and during weight loss
Remember that any program that promises results without dieting or exercise won’t work
Appropriate exercise should be part of any weight loss plan

Which Diet is Right for Me?
Weight loss today is not just a health issue, it’s also a billion dollar industry with hundreds of weight-loss and diet plans on the market enticing us with promises of quick, easy results. You hear terms like “low-carb,” “low-fat,” “low-calorie,” etc. How do you sort it all out?

Begin by educating yourself on the basics of diet and weight loss. This will help steer you away from fads and false promises and toward a real solution based on sound, healthy principles.
Be realistic. Know your body and know your limits. Some diets can be so restrictive that they set us up for failure. Some are so low in caloric intake that they’re not healthy.
A good diet should be healthy from the start and based on principles that you can follow for a lifetime.

Eating Right
With all the weight-loss and diet plans out there, it’s hard to recommend one over another. However, some general rules of healthy eating apply. Here are a few general tips:

Choose whole and natural foods over processed foods whenever possible.
Eat mostly fruit, vegetables, and lean protein, including reduced-fat dairy products, tofu, fish, chicken, and lean cuts of beef and pork
Overall foods with good nutritional value are not only healthy, but can help you lose weight and live longer
Consume fewer calories than you burn and you should lose weight

-- Beth Adamo

Related Links:

GNC -- Choosing a Diet

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.