A New Year, A New You
Quiz Results
See
how you scored! Then read the informative weight loss article below!
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Question |
Correct
Answer |
Your
Answer |
| 1. |
Detoxing is a great way to lose weight. |
False
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Absolutely false. Fasting and detox diets are gaining in popularity. Proponents claim that they cleanse your body, give you energy and make losing weight easier. There are problems with prolonged fasting . even partial fasting. Sure, you'll lose some weight initially. But you will be starving your body, so once you start eating you are more likely to binge and gain any weight loss back. And our bodies work extremely well to "cleanse" without an official "detox." |
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| 2. |
Foods with low "net carbs" are good to eat if you are trying to lose weight.
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False
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The term "net carbs" is relatively new . and open to much debate. The bottom line in a food is total calories, so even if the food is low in net carbs, but high in calories, it is still a high calorie food. |
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| 3.
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The high protein, low carb diets are the best for weight loss.
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False
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There is no "best" diet to lose weight. The bottom line in losing weight is how many calories you eat compared to how many calories you burn. There are many ways to lose weight. Be sure they are safe, legal, and healthy … and read on this month to get the criteria for judging good weight loss programs. |
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| 4. |
Natural weight loss products are safe and effective for losing weight.
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False
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Don't be fooled by the word natural. At this point, there is not enough evidence that any of the over-the-counter weight loss aids are safe, effective, and healthy. |
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| 5.
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You should never drink alcohol if you are trying to lose weight.
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False
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Assuming you are at least 21, an occasional beer, drink or wine can fit into any weight loss plan. The key is moderation. |
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Hope and Resolution
The New Year is full of hope and resolutions: I will exercise more, I will lose weight and I will eat better. All admirable resolutions for the New Year, but how do you beat the odds and make them work? When it comes to setting goals to improve your health, it is most important to determine that the goals are yours, that they are realistic, and that you have the tools to make them work.
If losing weight is your goal, first determine if you really need to lose weight. Don’t set your goal based on what a friend says, what a model weighs, or what you read about in a magazine. You can use standard height-weight charts (see page 80 in Eating Well on Campus or www.halls.md/ideal-weight/met.htm) or the BMI chart found at http://www.balancemindbodysoul.com/. You can use common sense to determine a weight range that is right for you, too. Select a range that is right for you.
It's tempting to want to reach the weight listed as the lowest amount on charts, but be realistic.
Dieting in the traditional sense never works. |
Your goal weight range should allow you to eat in a normal non-restrictive way, supply enough food so that you have plenty of energy, allow your body to function normally, and be satisfying so that you are not constantly obsessing about food. More important than any number on the scale, your weight should be one where you feel good, your clothes fit well, and you can eat in a flexible way.
And just how do you go about losing weight and maintaining that weight loss? Dieting in the traditional sense never works. It creates a limiting mindset and sets you up for a lifetime of “being good“ if you follow through and “being bad“ if you don't. Fortunately, there are sensible ways to lose weight. You can do it right if you can get past the hype and marketing designed to suck you in to quick weight loss dreams and accept that losing weight and keeping it off requires both knowledge and commitment.
Low carb, fat free, high protein … regardless of how the diet is dressed up, the bottom line in losing weight is finding the correct balance between calories in and calories out. If you eat more than you need, you gain weight. To determine calories in, you must make a careful and honest assessment of your food intake over several days (learn how to keep a food diary). To determine how many calories you burn, reread our article on resting metabolic rates (RMR).
The bottom line in losing weight is balancing calories in and calories out. |
Once you have information on your intake and output, you need to safely create a deficit to promote weight loss. It may mean shaving calories slightly, increasing your exercise, paying attention to portion sizes … or all of the above. To safely lose weight, you might benefit from a structured program, enjoy reading a self-help book, or enlist the support of a professional such as a registered dietitian. Look into programs offered through college health services or find a dietitian at www.eatright.org.
The bottom line in weight management is to find something that works for you. It should be healthy, affordable, and able to fit in your lifestyle. In the end, you should feel better about yourself and your health.
Learn more about Eating Well on Campus - book by Ann Litt packed with tips on eating healthy at school without depriving yourself.
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