Moderate to Lose Weight

I weighed 197 pounds. At five feet nine, that wasn't just fat it was considered obese. It was gut wrenching to sit in the doctor's office and to be told I could safely lose 50 pounds. I hated myself, I hated my doctor, and I hated the world. Have you been there?

Fast forward twelve years and I'm the same height but my weight is now 167. How did I get here? Did I try one of the countless diet programs offered on television or the internet? No. I adopted a new mantra: moderate to lose weight. Healthy food choices plus moderating daily caloric intake might start out as a form of diet, but it will soon become the foundation for a thinner, healthier you.

Moderation is, according the American Heritage Dictionary, "being within reasonable limits; not excessive or extreme." To eliminate every food loaded with calories is an extreme. Banning favorite treats or meals will only make you frustrated and unhappy. When we give up our favorites, cravings will set in which can spell dieting disaster.

Follow 3 simple tips to moderate and lose weight.

Keep a food diary.

A food diary help tracks your daily calories. This is one of the most valuable "secrets" for weight loss. In a notebook write down exactly what you eat, when you eat it and how many calories are in each item or drink. The goal is for the calorie total at the end of the day not to exceed the calorie total your body requires. The average male needs about 1,700 to 2,200 calories per day whereas the average woman needs 1,200 to 1,800 per day. Check with your doctor for your personal recommended daily calorie allowance.

Once you see where you are "spending" your calories, you will be able to begin to moderate their intake. It is very easy to eat several hundred extra calories during the course of a busy day without even realizing it. Are you eating three chocolate chip cookies with your child when they have a snack? Moderate it to one and save 140 calories. Three lattes during the course of a hectic workday equal 570 calories. Switch to one "skinny" latte for only 90 calories and drink water the rest of the day.

By making yourself accountable for each bite you eat and drink, you will lower your caloric intake and begin to shed pounds. Don't cheat your diary. To help track how many calories are in the different foods and drinks, there are several good on-line calorie counters available.

Read labels, nutrition charts, and pay attention to serving sizes.

After just one week of keeping a food diary, you will become a pro at reading food labels and nutrition charts. Knowing what is in your food will help in moderating the type and amount of food you eat. A small ice cream sandwich can have as many as 190 calories. Switch to a low-fat frozen fudge bar and save 130 calories.

Many fast food and full service restaurants now post the nutritional information of their menu on-line. Use these helpful charts to make wise choices when dining out. Don't pass on a pizza night with friends; choose a whole wheat crust with veggies and half the cheese for about half the calories and fat found in a thick slice of supreme-style pizza.

Pay attention to serving sizes. A single serving of ice cream is one half cup and a single portion of meat should be about the size of the palm of your hand. Always check the serving size on bags of chips and candy. Most movie-size candy boxes contain three servings per box. When buying a family size bag of chips, measure out individual portions into baggies to keep snacking moderate.

Substitutions and portion control slash calorie intake.

When dining out, choose a side salad instead of the cream soup. Substitute a salad or steamed vegetables for high fat fries with your sandwich. If the fry craving is strong, request a half order or split the fries with a friend. Exchange the candy bar during your afternoon break in favor of a piece of fruit or a low-calorie granola bar. Making one substitution a day can eliminate 100 calories from your daily total.

The less food we eat, the fewer calories we consume. Switching from the larger dinner plates to a luncheon-sized plate can help with portion control. If there is less surface area to pile the food, there will be less food consumed. Refrain from using soup bowls as ice cream dishes; indulge in a one-scoop cone and enjoy a skinnier dessert without any clean up.

Until you can learn to estimate serving sizes, rely on your measuring cups. Some store-bought side dishes like potato salad can contain as many as 19 grams of fat per one half-cup serving. That's almost one-third of the recommended daily allowance of fat grams for an adult. Haphazardly scooping a fat and calorie laden food, is not moderation.

To begin your new, healthy lifestyle, ditch the diet. Diets are only a temporary fix. Focus on small, daily changes that will soon become lifelong habits. Healthy choices and nutritional awareness combined with daily exercise will lead you to moderate and lose weight. Always consult your physician before beginning any weight loss plan.