Written by Melinda Charlet
Dear Dietitian,
I have gone on many diets over the years, but it seems like I always end up going back to my old eating habits. I lose weight initially, but it always creeps back on with usually a little bit more. I have heard that yo-yo dieting is not a good idea. How can I make healthy changes that will last?
Sincerely,
Yo-Yo Yolanda
Dear Yolanda,
The word “diet” makes most people think of negative actions such as restriction, starving, and sacrifice. These thoughts usually lead to rebellion and eventually giving up on the whole idea. Instead of starting on a “diet” that is completely foreign to what you are currently eating, if you gradually make small changes to your eating habits you are more likely to stick with it. Here are some small changes that you can make now, that will yield positive results over the long haul.
Decrease unhealthy choices
If there are certain foods that you like to eat that are not the healthiest choices, such as soda or chips, instead of completely eliminating them all at once, slowly cut back as you wean yourself off of them. If you drink soda every day, start by decreasing the amount per day and then decrease the number of days. Replace foods that are unhealthy with healthier alternatives such as water or green tea. If you try to cut out or decrease one food at a time, you will eventually get used to it and it will become your new normal. Then move on to the next food.
Increase quality
Choosing a higher quality version of foods that you already eat is another small change that can give you great benefits. Organic produce may cost a little more, but it is grown and processed without harmful pesticides and fertilizers. Start reading food ingredient lists and choose foods with no or fewer chemicals and additives such as flavors, artificial colors and GMO ingredients. If you eat meat, choosing free-range, grass-fed, hormone-free versions is another great way to improve the quality of your diet.
Make healthy substitutions
Over time, take a look at the foods that you eat one-by-one, and replace processed refined foods and ingredients with more whole, unprocessed ones. Take an inventory of foods that you eat that contain artificial sweeteners, high fructose corn syrup, and refined white sugar and replace them with foods that have more natural forms of sweeteners such as honey, maple syrup or coconut sugar. Replace white flour with whole wheat or another whole grain such as oats. You can make your own oat flour by simply placing oats in a blender or food processor. If you are gluten intolerant, buckwheat or brown rice flours make a great alternative.
Improving your eating habits doesn’t have to be all or nothing. Most deprivation diets will help you lose weight for a period of time but if you don’t change your eating habits, the weight will not stay off. By making small gradual changes, it might take longer to lose the weight, but it will yield lasting and sustainable results.
If you feel like you need help making dietary changes or aren’t sure where to start, a Registered Dietitian Nutritionist can be a great resource. It is also important to realize that this process of making small gradual improvements to your diet is an ongoing, life-long process. There is always room for improvement as we strive to improve our health every day.
Healthy wishes,
Melinda the Dietitian
Feel free to submit your nutrition related questions and I will address them in future editions of Ask the Dietitian.
Melinda Charlet is a Registered and Licensed Dietitian that lives in St. George, Utah. She has a bachelor’s degree in Medical Dietetics and works throughout Southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. She assists people with a variety of conditions including diabetes and kidney disease, and counsels people that would like to lose some weight, need help dealing with cholesterol issues or simply want to live a healthier lifestyle. Send her your questions at[email protected].
