NEW YORK, Jan. 4, 2008
Doing Dieting Right
Basic Advice You Could Heed For A Lifetime To Help Keep Weight Off
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Keri Glassman on The Early Show Friday (CBS/EARLY SHOW)
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On The Early Show Thursday, registered dietician Keri Glassman told
On Friday, as part of the show's continuing series, "Weapons of Mass Reduction," Glassman told how to diet properly to help keep weight off for life, and suggested some do-able lifestyle changes to help in that regard. Her pointers apply even if you're not on a diet!
Tip 1: Stay Hydrated
This is important, because all of the body's functions depend on water. So, you metabolize more efficiently with proper hydration. Plus, it helps keep you full!
To stay hydrated, drink plenty of water. Go for water with a splash of lemon rather than no-calorie drinks with artificial sweeteners. Drink a cup of green tea per day. Green tea has been associated with weight loss. Herbal tea counts toward your fluid needs for the day.
Tip 2: Be Proactive -- THINK POSITIVE!
Don't think, "I can't have." Instead, think what you can include in your diet for health reasons. For instance: blueberries, which are full of antioxidants; dark greens, which as high in vitamins and minerals; and salmon, which is full of omega 3 fatty acids.
Tip 3: Know Your "Hunger Quotient"
Your HQ is a measure of how hungry you are. On a scale of one-to-ten, with one meaning you're stuffed and ten meaning you're starving, aim for between four-and-six all the time. Being in tune with your HQ will help you make better food choices and keep your blood sugar levels stable.
Tip 4: Food Timing
Food timing and HQ go hand-in-hand. Let your HQ guide your food timing. Aim for three meals and at least one snack per day -- eating consistently throughout the day will help keep your blood sugar level stable, and keep your energy up and your metabolism revved.
Tip 5: Nighttime Eating
Try to avoid eating after dinner by eating a well-balanced dinner that satisfies you -- one with lean protein, healthy fat, and lots of veggies. Eating consistently throughout the day will help keep you satisfied. If you need something at night, have set snacks, such as a cup of tea with one fiber cracker and one teaspoon of natural peanut butter.
Tip 6: Emotional Eating
Recognize when you're eating for reasons other than hunger, reasons such as boredom, stress, fatigue, etc. Come up with "controls" for your "triggers."
Tip 7: Conscious Indulgences
It's OK to indulge, but make your indulgences "conscious." That is, plan them. Have a portion with around 100 calories. Make sure it's "your" indulgence: For some, it may be alcohol; for others, it could be their aunt's famous apple pie.
Tip 8: Protein At Every Meal
It's important to eat protein at every meal in order to keep you satisfied; protein keeps you satisfied longer than carbohydrates -- it raises your blood sugar more slowly than carbohydrates.
Tip 9: Be Prepared
Keep your house, office, car stocked with healthy foods and snacks, such as fiber crackers, natural peanut butter, frozen veggies, non-fat plain yogurt, almonds, and walnuts.
Tip 10: Dining Out
Never go hungry. Order two appetizers instead of a big entree, or split an entree with someone.
Tip 11: Fill Up On Veggies
Make sure to get in veggies at lunch and dinner and at least one snack if possible. Don't worry about portion size, as long as there's no added fat. If you're still hungry at a meal, go for more veggies first.
Tip 12: Exercise
Keep it consistent. Schedule it at the beginning of the week.
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