Food facts by Victoria: healthy weight loss

As a future dietitian, I feel there is such so much false information out there, especially on the internet where every five minutes I see an ad about how you can lose 5 pounds in 2 days, etc. As my friends and family are well aware, I get extremely annoyed with the bad rap given to nutrition by these stupid ads, books and articles that claim they have the secret to weight loss. It’s not that they do not work, I am sure you probably could lose 5 pounds in 2 days if all you ate was liquid and grapefruit, it’s that they don’t last. Nor to fad diets, compared to a healthy lifestyle, prevent diseases such as diabetes, cardiovascular disease, hypertension and many more health problems that are not caused by, but will increase your likelihood of developing (especially if you have family history) those diseases.

My philosophy? Weight loss should occur as part of creating a healthier and longer life for your body and mind. Coming from someone who has personally lost weight, and kept it off, doing it the right way is so much easier than trying to follow the crazy rules many fad diets require of you. So here is my take on how to lose weight the healthy way:

1.      Lose 1 to 2 pounds a week. I know that doesn’t seem like a lot, but it will lead to maintaining the weight loss. Also, when you lose 5 pounds or more in a week, it can typically just be water loss because your body is dehydrated from not eating.

2.      Do not cut out any macronutrients in replacement for another. There is a reason your body needs carbohydrates, protein and fat in specific amounts. I know there are many diets out there that tell you things like do not eat carbohydrates, eat high amounts of protein, or cut out all fat. And yes, those diets do help you lose weight, generally because you are cutting out calories. But you cannot just not eat carbohydrates for the rest of your life, or never eat a morsel of fat again because they can cause serious illnesses, and let’s face it- who could go years without eating pasta, I know I couldn’t.

3.      Portion control. Have you ever looked at what a serving size is for foods like ice cream or even cereal? It is generally a lot less than what most people eat. Learn serving sizes so you can calculate the amount of calories you are eating.

4.      Eat everything in moderation. I would and will never recommend to a patient or friend to cut out any food. Although ice cream, doughnuts, pastries and cookies do not have many nutrients good for you and are generally high in calories, sugar and fat, they are a part of enjoying life! Everyone has their vice, mine are sweets, and trying to not eat them will eventually cause you to binge eat everything you have deprived yourself of for so long. Eat foods like Ben and Jerry’s half-baked ice cream (a personal favorite of mine), just don’t eat them every day! If you are craving a hamburger, eat it and don’t eat another for the rest of the week. I think it is unrealistic to expect people to not eat the foods they love so much, but just realize you cannot eat them all the time.

As you can tell, I believe enjoying food is part of a healthy life, but learning how to enjoy food as part of a healthy diet will not only reduce your chance of developing serious health implications, it will also help you to feel better about yourself.

In summary, eat “bad” foods in moderation, eat a balanced and accurately portioned diet, and take the time to lose weight the healthy way. Also, don’t forget to be physically active for at least 30 minutes to an hour on most days of the week! Exercise will not only help with your weight loss goals, but also helps you deal with stress, prevent diseases, and has been shown to play a role in fighting depression.