Mirriam-Webster’s dictionary defines a fad as:
“something (such as an interest or fashion) that is very popular for a short time”
Fad diets are usually the product of some marketing craze designed to lull dieters in to a false sense of accomplishment and rake in money. Some may even work but are intended to help people quickly drop a few pounds. If you have followed a fad diet, don’t feel bad, there are plenty of others who have. The truth is the majority of people who follow fad diets don’t keep the weight off.
The results are temporary. So what works to keep the weight off for good? The truth is that there is no special diet. All you need to do is eat a nutritional, well-balanced diet, exercise and keep healthy habits. Here are some tips to help you maintain a healthy weight.
Tips on Maintaining a Healthy Diet
Your body needs proper nutrition to function. This means that you need to hit the right balance between protein, carbs, fat and get adequate nutrients. Fad diets are all about weight loss. Diets like the Atkins diet, or Cleanse diets don’t consider where your calories are coming from, they only count calories. This kind of practice can leave your body without essential nutrients. This can put your body at risk for illness and other problems. Poor nutrition may not cause problems right away, but if it goes on for longer periods of time – you will face potential health problems.
· Be Smart and Plan for Success
· Take a look at your current situation. You can figure out solutions, consider options and take steps to make changes that work. Think about something that motivates you and use it to give you strength when the urge to deviate from your plan crops up.
· Beware of self-critical thoughts and be mindful of it. Try and be positive.
· Set reasonable goals that you can achieve.
· Keep a weight loss journal and write down your goals.
· Re-evaluate your progress every few weeks.
· Measure your results.
· Sometimes you have to force yourself to practice new habits until they stick.
· Avoid procrastination and don’t let fear get the best of you.
It seems as though portion sizes have been getting larger each year. Portion control is a big part of eating a balanced diet. But what is a healthy portion? Below are some general guidelines:
· 1 cup of fruit is about the size of your fist.
· 1 oz. of meat or cheese is approximately the size of your thumb.
· 3 oz. of meat, fish or poultry is a normal serving size. This is around the size of your thumb.
· 1 or 2 oz. of nuts is around a handful. This is a good size for a snack.
Here are some tips that can help you cut back on portion sizes:
· Serve meals on smaller plates.
· Store single sized snack portions in sandwich bags. When you order takeout, share your entrée with someone.
· Ask for kid’s meals if you are at fast food restaurants. Don’t opt for the supersized portions.
Get Others Involved
Healthy habits can be contagious. Share your healthy lifestyle with friends and family. You can all work together to make each other stronger and healthier. Below are some tips to help you do this.
· Keep an eye on your children’s weight. Make sure to ask your child’s doctor any questions or concerns you have.
· Encourage physical activity.
· Friendly competition can be fun and encouraging. Make wagers on whether you and your friends can meet personal milestones.
If you are looking for a healthy way to lose weight and keep it off you should always speak with a medical professional. Total Home Health Inc. can help you get in touch with a local professional. Contact us so we can start planning your future today.