Nutrition and Weight Loss

Lose weight with healthy nutrition

Diets are terrible.

They are terrible because they are often:

• very difficult
• very different
• unreasonably restrictive
• nearly impossible to keep going

So, it’s no surprise then that most people who diet - 65% of well intentioned, hard working people - aren’t successful. Some reports suggest that diet failure is actually closer to 90%. And it’s not just that dieting doesn’t work - dieting often predicts future weight gain, not weight loss.

But there are about 20% of people who lose weight and manage to keep it off. What’s their secret? 

They don’t diet! Instead, they rely on healthy nutrition habits, like:

• Eating meals that are lower in calories and saturated fat (My Healthy Plate meals).
• Eating lots of fresh fruits and vegetables.
• Self-monitoring their weight on a regular basis.
• Making healthy choices every day.
• Catching “slips” or relapses quickly.
• Knowing their personal “triggers” for bad choices (and avoiding them!).
• Getting regular physical activity.

People who lose weight and keep it off, make small, sustainable changes over the long term. They are patient and kind with themselves, and are willing to stick to it. If this sounds like a commitment to being better, not perfect, that’s because it is. And that means anyone can tackle weight loss one habit at a time.

MORE ABOUT DAILY HABIT #2:
"I WILL DRINK 1 CUP (250ml) OF WATER BEFORE EVERY MEAL"

This will prevent you from overeating or drinking high-calorie, high-sugar beverages. A glass of water before each meal will also help you stay hydrated, which is critical for feeling your best and making nutritious choices throughout the day.

How do I build this habit?

1. Fill your cup and drink it before sitting down for breakfast, lunch and dinner. Then make sure you fill it up again to keep with you during your meal as well.
2. When you’re at work, keep a water bottle or cup at your desk and next to your computer screen to create a visual reminder.
3. Make this part of your daily routine.

How do I measure my success?

Monitor: Make a mark on a piece of paper every time you fill your cup (or better yet, make a mark on the actual cup!). More marks means more success.  Be sure to make a note at the end of a meal if you didn’t drink one cup of water beforehand. 

Sources

• http://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832
• http://ajcn.nutrition.org/content/82/1/222S.full.pdf+html
• https://www.ncbi.nlm.nih.gov/books/NBK11795/
• http://www.precisionnutrition.com/water-and-weight-loss
• https://www.ncbi.nlm.nih.gov/pubmed/22855911
• Rolls, B. J., Ello-Martin, J. A., & Tohill, B. C. (2014, February). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management.