Time for a diet “do over”

Being in the midst of spring weather means less clothes and knowing that summer is around the corner means more bared arms and legs to come. Trying on our summer clothes from last year can be a delight or a disaster.

If you are feeling the latter, try a diet “do over” that can point you to the direction of lasting change, without deprivation plus say “bye, bye” to a few pounds and become a healthier version of you.

1.  REMOVE! Yes, a diet “do over” will include removing some foods that aren’t serving your body’s real needs. For example, you don’t need to have that 100 calorie per slice cheese added to each and every sandwich you eat, do you?

That extra 100 calories a day can mean the difference between gaining 10 pounds this year or not. Which do you prefer?

I save my cheese for salads, and use low fat crumbled goat cheese and shredded Parmesan. Both are full-flavored cheeses so a tablespoon gives another flavor to make my taste buds say “I love salads!”

2. REPLACE! I never have been a “food police” kind of dietitian. I’m always on the lookout for ways to replace higher calorie foods with similar lower calorie foods without introducing overly processed and/or “frankenfoods.”

Start with small “do over’s” such as replacing your 2% fat Greek yogurt (Fage) with the non-fat version. The 50 calorie saving is impressive plus the added bonus is a saving of 3 grams of saturated fat (the bad kind) from your diet. Plus, with Greek yogurts natural rich and creamy texture, you taste buds won’t miss the extra fat but your belly will love the results.

If you love drinks like Arizona Tea and Turkey Hill green tea, check the label. The regular versions of these teas can contribute hundreds of calories (all derived from sugar).

Research shows that we underestimate the calories from liquid drinks by 60%! That same research shows that many of us get an extra 300 calories from sweetened beverages alone (each day!).

Decision time; do you replace these sugar-sweetened beverages with the artificially sweetened teas or become a water-toting kinda of gal? Personal decision, I’m a cold-water gal (increases the metabolism – that’s for another article).

If mid-day snacking is the “do over” your after, try these ideas. Keep nutrient-dense foods, like baby carrots, cut-up celery, radishes, and jicama, all visible when you go snooping in your fridge and within arm’s reach on your desk.

Move the “trouble making foods” like crackers, chips, candy and chocolate (the 4 C’s) and other nibblers on the highest shelf.

Research shows that keeping these foods at least 6 feet of distance from you cuts down their consumption by 50%. Conversely, by keeping a bowl of cut-up veggies/fruit visible and near you, you can increase your consumption by 35%.

3.REWARD! Yes, all “do overs” need to have a way to finalize and celebrate their completion. Since the goal is to have a eating lifestyle that is more in sync with your needs (code for weight loss) celebrating with a hot fudge sundae will only serve to slide you into the “I deserve it” mentality.

Start by asking yourself, do you feel healthier, have more energy, are you clothes a little less snug around the waist? These are “rewards” that often get overlooked when we are taking on changes with our eating and exercise.

How about non-food rewards? If your “do over” has you pleased, why not reward yourself with something you like yet don’t indulge or experience often. For example, fresh cut flowers, a chair massage or try a new yoga class!

There are so many other blends of science and strategies that can help you with your “do over.”  As a RD specializing in weight management strategies I don’t believe excessive weight gain in mid life is inevitable. If you would like to continue to receive strategies to fight mid life weight gain, sign up for my complimentary report and e-zine,“Two Bites Full”.

In health & happiness,

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