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Weight control diets are designed to provide a specific calorie level calculated to meet an individual's requirements to attain optimum body weight. An exercise program is also highly recommended. Weight loss of 1-2 pounds per week is generally optimal.
Note: Women who are pregnant or breast-feeding should NOT diet during these times. It is very important to consume extra calories in the form of wholesome, nutritious foods in order to lay the building blocks for the development of your baby and to maintain adequate reserves within your own body. This diet is NOT for pregnant or breast-feeding women.
The U.S. Department of Agriculture's Food Guide Pyramid diet plan can be used as a guide to healthy eating and is likely to produce desired weight loss. Weight loss diets of greater than 1200 calories per day are generally adequate in all nutrients except iron, as long as the diet is planned to include a variety of foods from all food groups.
FOOD GUIDE PYRAMID - DAILY SERVINGS
Fats, Oils, & Sweets (Use Sparingly): These foods provide calories and little else nutritionally. Most people should use these foods sparingly.
Milk, Yogurt, Cheese (2-3 Servings) & Meat, Poultry, Fish, Dry Beans, Eggs, Nuts (2-3 Servings): Most of these foods come from animals. These foods are important for protein, calcium, iron and zinc.
Vegetables (3-5 servings) & Fruits (2-4 Servings): All of these foods are from plants. Most people need to eat more of these foods for the vitamins, minerals and fiber they supply.
Bread, Cereal, Rice and Pasta (6-11 Servings): All of these foods are from grains. Individuals need most of these foods each day.
BEHAVIORAL STRATEGIES IN MANAGEMENT OF WEIGHT CONTROL
Individuals seeking to make a lifetime committment to improve their eating and exercise habits can succeed at long-term weight loss. Most of the successful long-term weight-loss programs include several components: behavior modification; exercise; nutrition; social support; and cognitive changes, including goal setting, assertiveness training, and coping with mistakes and motivation. Emphasis should be place on slow, progressive weight loss.
The following is a list of behavior modification techniques which can be used to promote healthy eating, lifestyle and in turn, weight loss.
BEHAVIOR MODIFICATION TECHNIQUES
Evaluate what behaviors, activities or feelings trigger eating.
Don't use food as a reward for desired behavior.
Drink plenty of non-caloric fluids, including water daily.
Change usual eating places, avoid eating while involved with other activities.
Make an effort to eat breakfast and small, frequent meals.
Eat fresh fruits and raw vegetables at least 4 times daily.
Exercise along with television exercise programs or during commercials when watching television.
Eat slowly, putting your utensil down between bites.
Weight should be checked on a weekly basis only.
Clear high calorie, low nutrient foods out of cupboards.
Keep busy so the focus is not on food.
Shop from a healthy food list and not when hungry.
Leave the table soon after eating and don't feel a need to finish everything.
Trim the fat off meat and skin off poultry.
Place a photo of a thinner you on the mirror.
Plan ahead, especially when attending social events.
Keep records of intake and/or weight loss progress.
When weight drops, give away clothes that no longer fit.
Break the habit of nibbling while cooking or cleaning up from meals.
Try low-fat and low-calorie food items (the taste keeps improving).
Adapted from the Arizona Diet Manual (revised 1992)
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