A New Season, A New You...
• By David Felice R.D.
Spring is in the air and by now your New Year’s resolution to lose weight and get into shape is really coming along, or is it? Did you reach your goals yet? Well if you didn’t, don’t panic, there is still time to reach your goals before the summer comes.
The first mistake people make when trying to “fix” their diet is that they cut back too much too soon. You go into the diet with good intentions, no more ice cream, no more cookies, no more “carbs”, nothing “white”, no more cheese… These are all uttered from the mouths of my clients when I begin to counsel them. After a week of all that elimination from their diet, they are bored, frustrated, discouraged and confused.
The first thing I do when planning a diet for my clients is that I add food to their diet. Often the foods they should be including into their diet are missing. I first make sure they are getting their five servings of fruits and vegetables in their diets. Then, I make sure that their carbohydrate sources are whole grain complex carbohydrate sources (e.g. – quinoa, brown rice, lentils, etc.). Then, I make sure their protein sources are lean protein sources (chicken, turkey breast, fish, and egg whites).
I usually incorporate three 100-150 calorie snacks in-between meals. Often I try to incorporate smaller portions of their favorite snack foods to increase compliance to their new diet. For example, if they eat a pint of their favorite ice cream every night, I switch it to a ½ cup of low fat frozen yogurt with chopped fresh fruit on top instead, this way you will have your sweets and not wreck your diet.
The second tip I give my clients is that I make sure they are following portion control. 99.9% of my clients have the hardest time with this. READ FOOD LABELS CAREFULLY, and determine what a portion size is using helpful tools like a measuring cup and “snack bags”. When you buy a snack, portion it out into proper portions and place them in handy snack bags for convenience; you will be less likely to overeat your favorite snack if it is properly portioned out for you.
And my last tip is to keep a food journal, write everything down, including your weight and track your progress from week to week. With these simple steps, you will be back on track; easy as 1,2, 3.