Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

How to Design the Perfect Diet


All Diets Are Based on the Same Premise: Eat Less Calories and You'll Lose Weight

Diets come in all sizes and flavors and all tend to rely on the formula of less calories, despite their claims to the contrary. The Peanut butter diet is low calorie with some peanut butter at every meal. The Cabbage Soup diet is unlimited amounts of cabbage soup but how much cabbage soup can you really have before you're sick of it, meaning you'll eat less calories? The Atkins Diet, SouthBeach diet even Weight Watchers all are based on the idea that you'll consume less calories than your body requires, hence you'll lose weight. No one at Atkins estimated people would eat two pounds of cheese and a pound of bacon every day, yet some people do just that and then are alarmed when their weight loss stalls.

My present diet includes a small piece of chocolate cake and a quarter pint of Haagen Daz most every night

You can design a diet around any food you want. Like cheesecake? How about the Cheesecake Diet, three very low calorie meals a day plus a tiny sliver of cheesecake equals the Cheesecake Diet. Love french fries? Here's the French Fry Diet: Eat three very low calorie meals a day, with a small order of fries to go, and you've got The French Fries Diet. The chosen focus food is whatever the diet developer wanted, in a scaled back portion so as to provide the common suggested amounts of from 1200 to 1600 calories a day. The fewer calories you have, the faster the initial weight loss; at least that is the expected outcome. Remember the liquid protein fasts (Oprah used this the first time she reached size 10)? Liquid Protein Fasts were once very popular until a few people died, and that put a damper on them in a hurry.

The sad truth is we want to believe the lies of the diet purveyors so badly we'll try anything which is why the diet industry is a multi billion dollar industry. If these diets worked such as The Zone, the Perricone Prescription, Life Choice (opposite of Atkins), the Negative Calorie Diet, etc. wouldn't we slowly see the obesity rates fall, instead of watching them continue to rise?

Design Your Own Diet

A more reasonable approach of choosing foods you love, estimating how many calories would be reasonable for your body size and designed body weight, and then getting started is usually greeted with sneers and jeers. I've heard, "2,000 calories a day? I'll blow up like a balloon!" No you won't. You'll lose weight, although slower than the other more drastic diets, wouldn't you prefer to lose it permanently this time?

How can you lose weight eating 2,000 calories a day? Think about it. The typical adult female eats about 3,500 calories a day, whether you believe it or not. Our typical lady, Carol, eats at McDonalds every day for lunch, grabs a StarBucks Latte every morning on the way to work, drinks four cups of coffee with cream during the day, pops two donuts at breaks, and stops for take-out chicken for dinner. She "treats" herself to ice cream and half a package of Oreo's for dessert. Let's see how many calories that might be:

Typical Adult American Meal Plan:

Breakfast: Skipped, we're watching our figure

Snack: StarBucks on way to work; Caffe Mocha with whole milk and whipped cream, venti (20 Oz) = 530 calories

Total Morning: 530

Lunch: McDonald's Big-n-Tasty with Cheese; 540 caloriesSuper Sized Fries 610 caloriesSuper Sized Coke (20 Oz) 250 caloriesApple Pie - 265 calories

Total Lunch: 1665

Snack: Sugar free gum - 0

Daytime: 4 Cups Coffee with half-n-half - 160 calories (from the half-n-half)

Break: Donuts - glazed, two Krispy Kreme - 424

Snacks & Breaks: 512

Dinner: Kentucky Fried Chicken Dinner

3-piece meal: Extra Crispy Drumstick, two Extra Crispy Thighs, Potato Wedges and Biscuit: 1,420 calories

Large Soft Drink (20 Oz): 250 calories

Small Dish Ice Cream (1 Cup): 260 calories

Total Dinner: 1930

Evening Watching TV:

Oreos - 10 cookies (about 1/3 a package): 530 calories

Evening Snacks: 530

Grand Total: 5,167

You may think that's ridiculous but I think it's conservative. You maybe wouldn't have had exactly this menu but the point is we're eating far more calories than we realize.

If you cut back to 2,000 calories a day, you'd be eating far fewer calories and you'd likely lose a pound a week or more. If you don't think that's fast enough you're probably going to remain overweight. Your body cannot add or subtract muscle and fat any faster. Faster weight loss is water loss and comes back as soon as you resume eating regular foods. Remember, losing it slowly, means losing it permanently. The mathematics are not precise. I lost 80 pounds in nine months which was actually 2.07 pounds per week.

Would You Be Happy if This Time Next Year You Were at Your Goal Weight?

If at the end of a year you'd taken off 100 pounds (or however much you needed to lose if less than 100 pounds), wouldn't you be happy? The more weight you need to lose, the faster it comes off initially. It's not what the scale says that matters though. What matters is do you feel better? Are you able to bend lower and even reach your toes perhaps? Can you get up from a sitting position easier? Is walking more pleasant, are your clothes feeling looser? These are the things that matter. Is your blood pressure back to normal?

Track what you eat for one week, meaning what you really eat. Don't make an effort to eat better or less. That isn't helpful for this exercise. You want to catch yourself being yourself. Get it down on paper, what you really eat on a regular basis. If you eat out you're likely eating far more calories than you realize. We all wonder how it is we can't lose weight, then we drink a 600 calorie coffee drink! Think about it.

Once you have your weekly eating routine on paper, you can take a look to see what changes you could make. For instance, by switching from a Caffe Mocha to a Caffe Latte two days a week you'd save 540 calories right there. Once you're used to that change take it a step further and switch to a Caffe Latte every day and now you're saving 1960 calories a week. One step further and switch to a Skinny Latte (non-fat milk instead of whole milk) and you save another 100 calories every day, meaning you've gone from an additional 3780 calories a week from your morning Starbucks to just 1120 calories a week, or a calorie savings of 2660. This is how you can keep your Starbucks habit, but make a small change and suddenly you're not adding to the problem but you're well on your way to losing that pound a week. The less fancy drink costs less too so you can put that money toward the new clothes you'll be wanting soon.

Track Your Eating and You'll Get a Better Idea of What's Going on

For the next seven days write down everything you put in your mouth and start to get your eating patterns into view. I use a simple software program called the Food & Exercise Diary for Windows. Making an effort to write down my eating helps keep me on track, plus what I've eaten and how much I've exercised six months ago is still at my fingertips. That's especially handy when you develop a routine that works for you because you can always go back and see what you did differently, if you catch yourself regaining weight a year later.

One of the best things I ever did was track my weight workouts and eating habits when I got in shape so many years ago. Now, to reproduce the results I can go back and see what I did before and do basically the same thing again. Learn from your successes, keep a journal. Then, don't make the mistake of cutting back too severely because it's simply not necessary. Just cut back around 500 calories a day and you're on your way with much less trauma in the process.

Design a diet that fits your lifestyle and you've got a winning plan for the rest of your life.

~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.


MORE RESOURCES:

Can hypnosis help with weight loss?
KPRC Houston
OTHER PEOPLE MIGHT NEED TO USE IT EVERY DAY FOR A WEEK OR SO, BUT BASICALLY, FOR WHAT IS A FEW BUCKS COMPARED TO THE THOUSANDS YOU WOULD SPEND AT, SAY, A WEIGHT LOSS CLUB OR GOING TO SEE A THERAPIST.



WQAD.com -- Quad Cities News & Weather from WQAD

Woman says 'slow and steady' won her weight loss race
WQAD.com -- Quad Cities News & Weather from WQAD
“The exercise was the toughest part, as most people can attest to,” Durham said. “I started slow. I walked a ton and danced my butt off, literally, with 'Just Dance' on my Nintendo Wii.” It was Christmas of 2012, only a few months into her weight loss ...
'Marathon' style helped her lose 100 poundsCNN

all 18 news articles »


In dealing with menopausal hot flashes, weight loss might help
Washington Post
The weight-loss program included reducing calorie consumption, increasing physical activity, weigh-ins and weekly group sessions. At various times, the women used one of three ways to note hot flashes: a hand-held electronic diary, a written ...

and more »


Body wrapping new weight loss fad
WRDW-TV
"When you start getting into claims about weight loss or detoxification, ridding the body of cellulite, I think you have to be even more cautious about those claims," he said. He says possible dehydration from the wraps can be dangerous. "You have to ...

and more »


PerezHilton.com

Octavia Spencer Headed to Trial Over Weight Loss Endorsement
Hollywood Reporter
The dispute concerns a $1.25 million deal the actress made to endorse the Sensa Weight Loss System. The relationship didn't work out, and now the parties are on the verge of a trial that will determine who is at fault. PHOTOS Hollywood's Most ...
Octavia Spencer Headed To Court After Her Weight-Loss Endorsement Deal ...PerezHilton.com
WATCH: Dave Furst takes a ride w/ Chris UlrichWRTV Indianapolis
Octavia Spencer - Octavia Spencer's Legal Feud With Weightloss Company ...Contactmusic.com

all 18 news articles »


Opinion: Moving and weight loss
Monroe Courier
What does all this have to do with weight loss? To me it seems the perfect analogy. Every new weight loss program I joined began with a focused, determined start followed by a paralyzing sense of futility. Three hard weeks worth of weight loss could ...



BG native to be on weight-loss show
Bowling Green Daily News
According to the “Extreme Weight Loss” website, trainer/transformation specialist Chris Powell guides 17 obese participants through the process of safely losing half their body weight over the course of a year through proper nourishment and exercise.



Diet Doc's Medical Weight Loss Programs Announce the Best Way to Lose ...
MarketWatch
During the initial consultation, the physician will isolate potential underlying causes of weight gain, such as hormonal imbalances or improperly functioning organs, and discuss past unsuccessful weight loss attempts. The doctor will recommend and ...
Diet Doc Weight Loss Programs Announce Modernized Diet Plans that Teach ...Motor E magazine
In the game of weight-loss, can cheaters win?Jackson Clarion Ledger
Keeping the Weight Off -- What It TakesFreestonecountytimesonline
Celebrity Health & Fitness
all 9 news articles »


Burr Ridge, Oak Brook Terrace Residents Win Orangetheory Fitness Weight ...
Chicago Tribune
Open since May 16, OTF Willowbrook kicked off its grand opening with the Weight Loss Challenge (WLC). In a contest where everyone is a winner, the biggest winners were Burr Ridge resident Derek Jason and Rita Browne of Oak Brook Terrace. Derek, who ...



Charlotte Post

Simple tips for summer weight loss
Charlotte Post
The irony of summer is that for many people, it's the most important time of year to stay fit, but it can actually be the hardest time of year to stick to one's diet. “Too many weight loss plans are not designed for the reality of everyday living ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.