Home
>
Weight Loss
>
The No Diet Way to Lose Weight and Keep it off!

The No Diet Way to Lose Weight and Keep it off!

Yes, you read it right?no diets!

The first step in this weight management program is to gather all of your old fad diets, quick weight loss remedies, and "magic cures". Once you have them all together in a nice, neat pile- throw them into the trash! One thing we have learned in the last 20-30 years is diets don't work and actually can make things worse. Fad diets may provide short term weight loss but they are generally too difficult to stick with for a lifetime. The majority of people who lose weight on fad diets regain that weight within 3 to 5 years. Over time this yo-yo dieting effect can slow your metabolism, the way our bodies burn the calories from the food that we eat. Most fad diets require you to significantly restrict your caloric intake by limiting or even eliminating specific foods from your diet. They lead you to believe that it is these specific foods that are causing you to gain weight. The fact is; a cookie or a slice of French bread is not responsible for weight gain. It is the total number of calories that you consume in a day compared to the amount of calories you use as energy. The calories you don't use as energy turn into stored fat and over time this translates into more body weight.

Yes, its true consuming excess carbohydrates can result in large insulin spikes and cause you to store fat more readily and stimulate your appetite. However, does this mean that everyone in America is eating too many carbohydrates? Not necessarily. Does this mean we need to completely eliminate all carbohydrates from our diet? Absolutely not. It means we need to learn how to eat the right kind of carbohydrates and the right amount.

It's also true that eating excess fat can make us gain weight because fat carries more calories than protein and carbohydrates, but does this mean that everyone's issue is too much fat? Once again, no. Therefore, we must approach weight management on an individual basis because not everyone is eating too many calories from bread. Just the same, not everyone is consuming too many calories from cookies. We are all individuals and our eating habits are all unique which is why the one size fits all diet plans don't work. The ultimate key to success is balance.

Balance is providing the appropriate amount of calories, nutrients, and (don't forget) enjoyment from our meals. In a balanced diet, there are no perfect days, no foods are omitted, and you don't have to starve yourself. It may simply be that you've been eating too many starchy foods and too little fat. This may have stimulated your appetite and caused you to consume more than your body needs. Or vice versa, it may be that you are consuming too many fats and too little fruits and vegetables which can cause you to have a high calorie level with a fairly small intake of food. Perhaps you've been eating the right balance but with too large of portion sizes. These are the kinds of things that throw us off balance and cause us to consume more calories than we utilize for energy.

Let's take an example

Unbalanced Day
Breakfast: skip (too busy)
Large latte
Snack: chips from vending machine
Lunch: (restaurant) hamburger and large French fries
Dinner: 8 oz steak and 2 cups mashed potatoes
Dessert: large bowl of ice-cream (1-2 cups)

Meal Makeover
Breakfast: bowl of oatmeal with blueberries, 1 cup low fat milk
Snack: apple, 1 oz peanuts
Lunch: (restaurant) turkey sandwich on whole grain bread with a bowl vegetable soup
Dinner: 3 oz steak (size of a deck of cards), 1 cup mashed potatoes, and a large salad w/1 TB vinaigrette dressing
Dessert: small bowl of frozen yogurt or sorbet (1/2- 1 cup)

The original meals were heavy in high fat foods, large in portion sizes, (beef, French fries, chips, and ice-cream) and low in fiber. The balance was off. By making these changes we saved approximately 800 calories while still enjoying steak, mashed potatoes, and dessert! Not to mention you get to eat more when you incorporate more plant based foods since they are much lower in calories. We also improved the nutrient content by adding more fiber/vitamins/minerals/and antioxidants with increased fruits, vegetables, and whole grains.

So, stop fad diets and start balancing your meals for lifelong weight loss. You have nothing to lose but lasting results, improved energy and better health!

? Meri Raffetto, 2004

About The Author

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She offers individual nutrition counseling and has developed one of the only non-diet online weight management programs available on the internet. For more information or to sign up for Real Living's free nutrition newsletter, visit http://www.reallivingnutrition.com.

one time home cleaning Highland Park ..

In The News:

Privacy risks are hiding in plain sight, as your personal data is likely being collected, tracked, and sold without your knowledge.

VenHub, a fully autonomous, AI-powered smart store just opened at the LAX/Metro Transit Center in Los Angeles.

A woman's Facebook account takeover reveals dangerous social engineering tactics and provides lessons on recovery, avoiding scams and enacting stronger security measures.

Shanghai engineers are using 432 walking robots to relocate a complex, preserving Shikumen architecture while creating space for a modern underground hub and cultural center.

Major healthcare data analytics firm Episource had a cybersecurity incident exposing 5 million patients' medical records and personal information in recent breach.

A new sophisticated PayPal scam sends legitimate-looking emails from official PayPal addresses, using phone numbers instead of links to convince victims to download remote access tools.

Fox News' AI Newsletter brings you the latest on this rapidly evolving technology.

The innovative Kara Pod device extracts moisture from air to create mineral-rich water and brew coffee, featuring UV sterilization and compatibility with Nespresso pods.

Gov. Hochul unveiled New York's nuclear power plant project to power a million homes, which faces permit challenges while promising jobs and a cleaner energy future.

SAFE introduces Aerie, an underground luxury bunker combining high-end living with advanced security, wellness amenities and interactive walls simulating panoramic views.

A Facebook scammer posing as Elon Musk tricked a victim with promises of a Tesla and $250,000, requesting gift cards that become untraceable once the codes are shared.

Experience hands-free golfing with the Robera Neo smart caddie that uses AI to follow you, navigate obstacles and carry your clubs with GPS course mapping.

Cybersecurity alert: 16 billion passwords exposed in massive credential database affecting major platforms. Protect your accounts with password managers

The innovative BeBot robot uses electric power to remove pollution from shorelines, covering 20-30 times more area than manual collection while preserving wildlife.

A new ClickFix campaign targets macOS users with fake Spectrum support sites, tricking victims with CAPTCHA failures to paste commands that install information-stealing malware.

AI-powered autonomous trucks from Plus Automation are being tested across the U.S., Europe and Asia to solve logistics challenges while facing regulatory hurdles and labor concerns.

Your health information might feel private and secure with your doctor, but the reality is far more complicated. Data brokers collect a wide range of sensitive health data, from diagnoses and prescription details to personal identifiers, and sell this data to marketers, insurers, and other third parties.

Kepler Robotics has officially introduced its Forerunner K2 "Bumblebee" humanoid robot at the SAIC-GM automotive plant in Shanghai, marking a significant moment in the real-world deployment of advanced robotics.

Scammers never seem to be running out of new ways to try and get their hands on your money – and lately, they've been getting sophisticated.

Thirty people were injured and killed, though the exact number remains currently unknown, when a suicide bomber blew himself up in a Damascus church.

Unexpected password reset alerts signal potential hacking attempts or phishing scams. Learn how to respond and establish stronger security measures for your accounts.

A historic electric airplane flight landed at JFK with passengers, marking a milestone as Beta Technologies demonstrates the practicality and efficiency of electric air travel.

The Chaos ransomware group breached Optima Tax Relief in a double-extortion attack, stealing sensitive customer case files and corporate documents with personal information.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

The first human brain-computer interface by Paradromics was completed in 20 minutes, featuring microelectrodes to help paralyzed individuals control computers with thoughts.

The No Diet Way to Lose Weight and Keep it off!

Weight Loss