- If you want to lose weight and be healthier, dieting may not be the best strategy.
- Gradually making some changes in what you eat can yield better long-term results.
- If you need structure to be successful, a dietitian or eating program can be helpful to get you started.
Whether you’ve made a New Year’s resolution or not, you’ve probably thought about being healthier in 2023.
That probably means dieting, right? Not necessarily.
If you’re looking for a temporary program to lose weight, diet may be the answer. But many experts recommend an attitude adjustment when it comes to eating instead – because this strategy is a move that can lead to a longer and healthier life.
You can lose weight by improving what you eat and also avoid the yo-yo effect of losing and gaining weight that can come with fad diets. An international study of 14 diets published in 2020 in the British medical journal BMJ found that dieters lost weight after six months, but most regained it after a year.
“Unfortunately, when people reach their goals and stop the program, many regain the weight they lost, and then some,” said Mimi Secor, a nurse practitioner who specializes in women’s health and author of “Healthy & Fit at Any Age.”
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I want to lose weight and eat healthier. Which diet should I choose?
For starters, don’t think of it as a diet. Elana Paddock, a registered dietitian nutritionist at Cooper Clinic, says, “I coach my clients to replace the word ‘diet’, which is often seen as a temporary solution, with the term ‘healthy eating plan’ because it’s more sustainable.
A popular diet available is intermittent fasting, which most commonly involves eating only 6-8 hours a day. But a recent study in the Journal of the American Heart Association found no link between timing of meals and weight loss over a six-year period.
However, fewer and smaller meals were associated with weight loss.
“Furthermore, skipping meals can lead to greater hunger and cravings later on, which can lead to overeating and make it harder to make healthier food choices,” Paddock says. Said. “Overall, restrictive dietary approaches can lead to similar negative consequences.”
When you look at US News and World Report’s Best Diets for 2023, the most important advice is that “diets are not technically what we think of as restrictive diets,” Gretel Schueller, US News’ health editor-in-chief, told USA TODAY. “They’re a lifestyle approach.”
What are some good diets to consider as better eating plans?
The Mediterranean diet, which emphasizes vegetables, fruits, lean poultry, seafood, whole grains, nuts, and unsaturated fats from extra virgin olive oil, “is really more of a diet and really adaptable,” Schueller said.
“Diets that work well don’t restrict all food groups or make you feel like you’re missing out. It’s a better way to think of them as an eating pattern,” Schueller said.
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Two other major diets recommended on U.S. News and World Report’s list are the DASH diet—meaning dietary approaches to curb hypertension—limiting sugary drinks as well as foods high in saturated fat, and the Flexitarian diet, a semi-vegetarian diet. on non-meat proteins like beans, peas or eggs — plus fruits and vegetables — as a way to reduce meat intake.
Other than the sodium restrictions for the DASH diet, these are “non-restrictive and really about focusing on what we know we should be eating: whole foods, vegetables, fruits, whole grains, etc., and limiting our sugar and processed foods.” said.
What are some important factors to consider when choosing a diet or meal plan?
If a diet or meal plan is very restrictive, you’re less likely to stick with it. Other important questions to ask before embarking on a new eating strategy include:
- Favorite foods not allowed?
- Are all food groups included? What does our monetary budget allow?
- What about other family members?
“If you’re cooking for a whole family, but one person is eating differently than everyone else at the table, that’s not very sustainable,” Schueller said. “The more complex the diet gets, the less likely you are to stick with it long-term.”
Diets that rank high on US News and World Report’s list can form the basis of a long-term healthy eating plan. Each recommends limiting unhealthy foods and emphasizes portion control.
“Whatever you choose should consist of healthy food and drink and allow for the occasional treat. That way you can stick with it,” Schueller said.
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I don’t want to diet but I want to make some simple changes.
Start with small changes. Drink more water — ideally an eight-ounce glass a day — and start logging your food intake with an app like MyFitnessPal, Secor says.
“Or maybe start going to bed 15 minutes earlier or start walking around the neighborhood every day,” she said. “Don’t try to change everything all at once. You’ll just get overwhelmed and more likely to throw in the towel by next year.”
“Pick one or two specific changes to focus on and go from there,” Paddock said. Some suggestions:
- Replace white bread or white rice with whole wheat bread or brown rice (these have more nutrients).
- Choose light popcorn instead of potato chips.
- Buy single servings of nuts or snacks instead of large containers, or fill small snack bags for portion control.
- Always have fruit on hand instead of opting for sweets or savory snacks.
- Use smaller plates and bowls so the portions are smaller.
- When eating red meat, eat more lean protein like chicken or fish or beans.
- After dinner, consider the kitchen closed until morning.
“You can take a small steps approach with healthier trade-offs and build one success on top of another, which not only leads to positive changes, it’s also motivating,” Paddock said.
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What if I need a stricter regimen?
- Look for a registered dietitian. These nutritionists “can be a valuable tool for drawing up a plan with you and navigating choices that fit your needs and lifestyle,” Paddock said. You can find a nutritionist on the Academy of Nutrition and Dietetics website.
- Try a program. If you’re not an experienced cook, you can try a program like Weight Watchers, Nutrisystem, or Optavia that has guidelines to help with what foods and portions you can buy. “Some of these more structured commercial diets may work for[the person]even if only for a limited time, to quickly start a healthy eating pattern,” Schueller says. Said.
- Get a physical trainer. Food is only part of a healthy lifestyle; physical activity is another. But exercise is part of “the holistic approach to the healthy lifestyle you choose,” Schueller said.
Follow Mike Snider on Twitter: @mikesnider.
