Are you sabotaging your diet?

Are you sabotaging your diet?

Stop those harmful habits that keep your weight yo-yoing.
Updated:
2009-10-17 16:33
Published:
2005-07-01 00:00
By 
Dr. Joey Shulman

Tips 1 and 2 for successful weightloss

Are you frustrated with your latest weight-loss attempt? Do you regularly work out and eat healthy only to watch the numbers on the scale slowly climb or remain at a standstill? If so, rest assured, you are not alone.

Currently, millions of North Americans are on a multitude of weight loss programs with one goal in mind -- to achieve their ideal body. High protein, low protein, Atkins, South Beach, you name it -- people are throwing up their hands in nutritional bewilderment trying to make sense of it all.

The tricks of the nutritional trade
Unfortunately, not only is yo-yo dieting expensive and frustrating, the continual gaining and losing of weight slows down metabolic function making future weight loss attempts even harder. If you've had a hard time losing weight or have trouble keeping it off, you just may be sabotaging your weight loss attempts without even realizing it. In addition to eating the proper types of foods, such as whole grains, lean proteins and essential fats, there are specific behavioural approaches to eating that are critical components of losing weight.

The "tricks of the nutritional trade" to stop sabotaging your diet and look -- and feel -- your best include:

1. Stop eating by 7 p.m.
As the lights go down, so does your metabolic activity. Many people do most of their munching in the evening, which is a one-way ticket to weight gain. When you stop eating after dinner, you allow your body to have a daily "mini-fast" that helps you to lose weight, optimize digestion and flatten your tummy. Make breakfast and lunch your larger meals of the day and eat a reasonably sized dinner consisting of protein (chicken, fish, eggs, soy) and low glycemic carbohydrates (whole grains, beans, vegetables and fruits).

2. Don't skip breakfast
Research shows that breakfast-skippers tend to be more overweight than their counterparts who have morning meals. Even if you do not feel hungry in the morning, try to eat a protein shake, an egg-white omelet or whole-grain toast with a low-fat cream cheese spread.

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Tips 3, 4 and 5 for successful weightloss

3. Eat slowly
The average meal in North America is "wolfed" down in under five minutes. It takes 20 minutes for the stomach to send a FULL signal to the brain. By slowing down your meal and savouring every bite, you'll end up eating less in the long run.

4. Dine in whenever possible
Research shows that the average restaurant meal is considerably more calorie-dense than the make-it-yourself kind (restaurant meal=765 calories vs. home meal= 425 calories). When eating out, skip the appetizer, go light on the cream sauces, dressings and oils, and drink water instead of juice or sugary soda.

5. Eat enough food
In an attempt to lose weight, many weight-loss seekers dramatically cut back on calories. When your body does not get enough calories, it reverts back to a pre-historic mode called the starvation adaptation mode. In other words, the body clings to body fat because it perceives it is in a time of famine. Do not follow any diet that recommends eating less than 800 to 900 calories per day. On average -- if eating the proper combinations and sources of food -- an intake of 1,200 to1,500 calories is optimal for weight loss.

Achieving your goal weight can be realized with a combination of a healthy diet, exercises and practising the eating behaviors outlined above. Instead of being frustrated with failed weight-loss attempts, start implementing these steps into your daily life and you will quickly see the pounds melt away, resulting in a leaner and stronger you.


Dr. Joey Shulman DC, RNCP is the author of Winning the Food Fight -- Every Parent's Guide to Raising a Healthy, Happy Child (John Wiley & Sons Canada, Ltd., 2003). She is an international speaker on health and wellness and makes frequent radio and television appearances across Canada. Look for her second book, The Natural Makeover Diet, to be released in December 05. For more about Dr. Joey, visit www.drjoey.com.

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  • Luke wrote:

    Jun 30, 2007

    2009-09-22 10:49 AM

    You're both wrong... In order to lose 1 - 1 1/2 lbs per week, you'd have to have a weekly caloric deficit of 3500-5000 calories (1 lb of body fat is 3500 calories), so aiming for a net intake (calories consumed minus any exercise) of about 1500 calories a day would be spot on to reach that goal

  • Tammi Gardiner wrote:

    Oct 02, 2007

    2009-09-22 10:49 AM

    I started in April, by cutting back to 1,200 calories a day, and fasting from 7pm-7am. Grain cereal and fruit for brekky, salad and wholegrain bread product for lunch, and fish,or chicken, wth 2-3 veggies for dinner,and a small portion of rice,noodles(wholewheat). I have lost 23 lbs, and at my perfect weight, and plan on sticking to this diet, as I feel wonderful, full of energy and love how I look in summer clothes. Good luck to all of you.

  • Bala K wrote:

    Apr 12, 2007

    2009-09-22 10:49 AM

    I agree with the other reader who says 1500 cals. is too low. Also, your article did not address gender specific requirements. I suggest: Male - about 2200 to 2400 calories and for Females about 1800 to 2000 calories to keep the system functioning optimally without weight gain. A slight reduction of about 100 to 200 calories will result in about 1 to 1.5 pounds loss per week. This not difficult to do with a regular exercise routine. Then revert back to above optimum conditions after the goal is reached. Keeping weight in check is a lifelong commitment. If one makes that a habit then your body will tell you if you have overindulged in anything - be it alcoholic drinks, sugary soda pops or over eating during festive seasons or eating out at a buffet.

  • Dana wrote:

    Jun 30, 2007

    2009-09-22 10:51 AM

    Not eating past 7pm is not a good suggestion in healthy weight loss. It should be stated that you should evaluate your hunger cues, listen to your body and if you are truly hungry than eat. Not time should control your eating pattern.

  • Julia wrote:

    Feb 11, 2008

    2009-11-18 2:59 PM

    Losing 1 lb requires putting out 3500 calories more than one takes in. Reducing calories by 100-200 per day would mean a pound every 17-35 days, NOT 1-1.5 pounds per week. That's a pace much too slow for most of us trying to lose weight, especially if it's for health reasons. 1200-1500 calories is adequate to lose weight at a healthy rate and take in sufficient nutrients without feeling deprived.

  • Sam wrote:

    Jun 30, 2007

    2009-11-18 3:00 PM

    I would agree that 1200 and 1500 is low. From somone suffering with an eating disorder and going through many nutrition classes I have learned that 1800 to 2000 is what dietiains recommand to maintain a healthy body weight. 600 calories is used in just digestion alone !

  • Sabrina wrote:

    Oct 02, 2007

    2009-11-18 3:00 PM

    Personally, what worked for me is portion control and making sure all my meals consisted of 40%carbs, 40%protein and 20% fats. I eat every 2-3 hours, 6 meals a day. I always make sure to eat a huge breakfast, about 400-450 calories. Breakfast ..eat like a king, Lunch.. eat like a prince and dinner ..eat like a pauper. SO i start of with a big breakfast, 2-3 hours later have a snack (maximum of 150 calories), then 2-3 hours have my meal again (eg lunch consisting of 350 calories) and so on. I lost 1-2 lbs of fat/week by making sure my daily caloric intake was between 1500-1700. I dont agree that u cannot eat after 7pm. You can do so as long as u dont eat 3 hours before bedtime. Stay away from foods high in fats close to bedtime because they may slow down your metabolism. Make sure u have a good, healthy snack during that time that is high in protein..eg cottage cheese and fruit.

  • Karen wrote:

    Feb 14, 2007

    2009-11-18 3:01 PM

    A caloric intake of 1200 to 1500 calories a day is till too low to be healthy. 2000 calories is a reasonable diet - and I hear some nutritionists say that is still too low! I find it strange that half of your points advise to eat more (include breakfast etc) then advise a near impossible budget of 1500 calories to do so.

  • Kat wrote:

    Jan 05, 2009

    2009-11-18 3:02 PM

    I have to disagree with the first two readers. I manage to eat both a healthy breakfast, a snack, then lunch, then a snack, then supper, and yet one more snack, and be around 1550 calories. If I skipped that evening snack, I could easily be within the 1200-1500 calories range. I agree that for guys, they may need a lot more, because the key to bulky muscle is testosterone, and lots of healthy food combined with heavy duty strength training. But for women, this sort of calorie range is fine.
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