Stop Dieting!
Nutrition Q&A with Cara Zaller, C.N.C.

Are you considering starting another diet? Are you worried about giving up all of your favorite foods again? As soon as people go on a diet, they start to think about all the foods they cannot consume. So, how do you begin to lose weight? The first step to sticking to a “diet” is not to go on a “diet” at all.  Instead, focus on improving your health through small changes, one step at a time, and you will be able to reach a healthy weight naturally. Living healthy is a way of life and does not require a “diet.” Below are 10 tips that will help you lead a healthier life without having to experience the “diet” roller coaster.

1. Baby steps – In order to lose a pound of fat, you have to burn an extra 3,500 calories. So, first understand that healthy weight loss is slow and steady and losing too much weight too fast is not safe or effective in the long run.
2. Start small – Aim to increase your fruit and vegetable intake by substituting them for two unhealthy snacks a week; thus, not overhauling your entire diet all at once.
3. Reduce portion size – One way to do this is by eating your meals on smaller size plates.
4. Be prepared – Keep a stash of healthy, convenient foods such as apples, bananas, oranges, nuts, raisins or cans of soup that can be stored anywhere. This will help you avoid the nearest vending machine or fast food restaurants.
5. Eat frequently – Small mini meals will keep both your appetite under control and your energy levels high.
6. Keep it balanced – Aim to include protein, carbohydrates and a little fat at each meal.
7. Be more active – Although healthy eating is large part of weight management, exercise plays a very vital role as well. Consider adding an exercise program to your weight loss plan to boost your energy, enhance your results and keep your heart, lungs and bones healthy too.
8. Curb liquid calories – Your body processes liquid calories more rapidly than solid foods so you will be hungrier sooner. Instead, drink calorie-free beverages such as water or unsweetened tea and eat “real” food at each meal.
9. Keep tempting foods out of sight – Healthy foods should be kept at eye level so that you will be more likely to reach for those foods first.
10. Stop making excuses - “It’s OK to eat this because I’m celebrating.” “I don’t have time to work out.” Sound familiar? These kinds of thoughts can derail your best efforts. When you catch yourself making these or other self-defeating excuses, remind yourself of your primary goal: to improve your overall health.

Remember, you do not become healthy simply by losing weight. Instead, weight loss will occur when you consistently make healthy choices and exercise.

Always check with your physician before starting any exercise regimen or change in diet.

This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.

About Cara L. Zaller, C.N.C.

Cara L. Zaller is a CA team member, certified nutrition consultant, group fitness instructor and personal trainer. For the past seven years, she has been coaching clients to improve their health through exercise, diet and lifestyle modifications. She has also worked with private schools to help them improve  their choices of food for snack time, enhancing children’s ability to learn and behave better during the school day, as well as eat nutritional snacks.  Cara is available for nutritional counseling at the Columbia Gym.

Cara earned an MBA from The George Washington University and a BA from Emory University. She is certified through the American Fitness Professionals & Associates, as well as through the Aerobics and Fitness Association of America. Additionally, she has been in the fitness industry for more than 20 years and has competed in both aerobics and figure competitions. During the past two years, she has competed in many triathlons.

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