Giving Your Diet a Fighting Chance

On New Year's Day 2007, nearly half of all Americans made a resolution to lose weight. If you are serious about losing weight. If you are serious about losing weight, a commitment to eating better is only a start on the journey to weight loss. Here are some other suggestions to help you along the way.

· Try out new foods

Many people go to the grocery store every week or so picking up the same old family favorites. They rarely consider new foods for meals. Experimenting with new foods can expand your nutritional benefits. Eating a variety of foods can ensure you of getting the proper amounts of vitamins and minerals. You can do this by sampling one new ingredient each month. When you eat out can do the same when eating out. If you like what you try when you are dining out you can add it to your grocery list.

· Keep a food record

To fix your diet you first have to determine where it is broke. A good way to do this is by keeping a food journal. For a week record everything you eat, when you eat, and how it made you feel after you ate it. By analyzing your eating routines you can discover both you good and bad eating habits as well as where you are getting those high calories that sabotage weight loss.

· Cook dinner more frequently

When dinnertime comes around after a busy day it is very tempting to go to a drive through or call for food to be delivered. When you make your own dinner you are in control of the ingredients and calories that go in along with portion size. Two secret weapons can help you in this endeavor. The electric slow cooker and a cook ahead strategy.

Using the slow cooker, the night before you can gather and refrigerate ingredients. Then the next morning put the ingredients in the slow cooker, turn it on, and when you come back home enjoy a home cooked meal. Another way is to cook ahead on the weekend or another designated day. You can assemble casseroles a day or two ahead and then throw it in the oven on your busy evening for a great healthy meal.

· Remove the evils of temptation

When you are trying to establish a healthy eating lifestyle, it is better to remove temptation than trying to resist it. So, take out all the chips, cookies, and other things that are unhealthy that you cannot resist. When you are dining out it is a whole other ballgame. In this situation, you will have to resist temptation. When you are home and temptation raises it is ugly head it is good to have healthy snacks available. Sliced fruits and vegetables can be dipped in yogurt or light dressing for a great snack.

· Eat more whole grains

Whole grains are good because they may help protect you against several chronic diseases, such as cardiovascular disease, stroke, type 2 diabetes and certain types of cancers. Consuming whole grains can also lower high cholesterol. They also will help you feel full longer. You should add five extra portions of whole grains to your diet each week. Use whole wheat bread instead of white, whole grain pastas in place of refined ones, and brown rice to replace white rice.

· Eat breakfast every day

There is a valid reason breakfast is called the most important meal of the day. Many studies show that adults who eat breakfast are more alert and tend to eat less during the day. You can use the advanced meal placement again to ensure you have time for breakfast. If a bowl of cereal leaves you feeling empty, you can toast a whole grain waffle, or scramble an egg and serve it on a tortilla to make a breakfast tostada.

· Set obtainable goals

You should know your weight and body mass index (a ratio of your weight to height), and keep track by weighing yourself no more than once a week. Your weight loss goal should be realistic. A loss of around 5 percent to 10 percent of your starting weight is considered by health professionals to be a realistic goal. Your aim should be to lose 1 to 2 pounds per week. Research has shown at this rate you are more likely to keep the weight off.

A loss of one pound a week requires that you cut out 3,500 calories a week or 500 calories a day. Therefore, the only safe way to lose weight is to take in fewer calories than you burn. For the best results in weight, loss you must combine increased physical activity with a reduced calorie diet. As always, consult your family physician before starting any weight loss program.