Don't Say "Diet!"

   I cringe when I see the plethora of weight-loss products and programs advertised in January. From 30 years of  working in health clubs, plus my educational background in the field, I know that all of these things work temporarily, and long-term, invariably fail.
    At 5-7, 140 lbs., I've been lectured by people way heavier than I am "that I don't know anything" about weight control, and you have to eliminate all carbs, or drink shakes all day, cleanse, fast, or doing something equally radical  to lose weight.
     At heart, I know, it's calories in versus calories expended, with the most important consideration having your calories count. Have them packed with nutrients, from various plant fish, and animal sources, and as fresh as possible. Treat the food as fuel for your body, like a premium gasoline for your car.
    Women need about 10 calories per pound, per day, to sustain current body weight, based on typical work or household chores with no additional exercise. Any additional exercise can go into your deficit column if you're looking to lose, or can allow you an additional treat if you want to sustain.
     Young men can take in 15 calories per day, per pound, and middle-aged guys like myself would consume about 12 calories per day, per pound.
    Carrie Dennett of the Washington Post wrote an interesting article on this topic entitled "Don't Starve Yourself - Do This Instead". I will review some key points, as I love articles that agree with my school of thought!
    *DIETS DON'T WORK: Diet designers count on repeat customers. Why would you be a repeat customer? Because when your body goes below it's natural set point weight range, your metabolism begins to slow, and the weight creeps back on. You get frustrated and revert back to your old habits, only to pick up the "diet" again the following January. Repeated yo-yo dieting leaves your health in a worse place than if you never dieted in the first place!
   *WEIGHT DOES NOT EQUAL HEALTH: The article correctly points out that people can be healthy or unhealthy at both lower or higher weights. While weight loss will generally result in better blood pressure, cholesterol, and blood sugar readings, research is unclear whether the weight loss is responsible for this, or the better habits people will acquire in order to lose weight; like exercising or better nutrition.
   *THE BINGING RISK: The more you restrict yourself, the more you're likely to fall off the wagon with binge eating. You were so self-disciplined at that wedding, then came home and downed a sleeve of Oreo's! It happens when people feel deprived!
   The article urges people to evolve in their thinking, away from dieting, and more about overall health. Be intuitive, like babies or young children, who instinctively know when and how much to eat.
   Think of weight loss as a by-product of good habits. If you start exercising and paying attention to nutrition, the weight will come off! Make a goal like finishing a 5-K or doing a charity bike ride. In the focus on those activities; you will make positive changes in your habits, the scale will move, and you'll fell good about yourself. Plus, don't forget that shiny finisher's medal at the end!