LETTERS From CAMP Rehoboth CAMP Fitness by Rick Moore Don't Wreck Your Diet To those of you out there who have started your summer weight loss regimen (diet)-congratulations! But I feel I must
|by Rick Moore|
|Don't Wreck Your Diet
To those of you out there who have started your summer weight loss regimen (diet)congratulations! But I feel I must warn you that there will be major temptations around each and every corner. You really have to arm yourself with determination and knowledge to succeed in your goal. Whether it's ten, twenty, thirty or more pounds, be very aware of outside forces ready to derail you.
Let's start with number one. A night out with friends is great, but be aware of one pitfall that could unknowingly befall you. Stopping at the local watering hole is great socially, but drinking alcohol is not good for the diet. Wine and beer have lots of calories, and some hard liquor even more. Don't be egged on by friends or family into "just a couple of drinks."
Alcohol has empty caloriesthere are no good uses for the caloric intake of alcohol. Stick to ice water with lemon slices or even flavored waters or seltzers if the establishment has them. Know the pitfalls of alcohol.
Another way of derailing your diet is by eating at restaurants. Don't be done in by temptation. Everything may look good on the menu, but ask questions about the dish you order. Is it fried? In what oil? Salted? Is it fresh? How big of a portion is it? How healthy of a choice you make could make all the difference. If you order Fettuccini Alfredo, expect lots of pasta and loads of cheese and cream. Is it any wonder they call this dish a "heart attack on a plate"? Use your head, not your stomach, when ordering dinner out.
Don't "impulse buy" when doing your weekly food shopping. Impulse buying snacks will do in your diet and all your hard work. While shopping at the supermarket, get used to reading the labels and checking calories on each product you buy. You'll get a good education reading the label for nutritional content. Pretty soon you'll be an expert on what is whattotal fat (saturated and trans), cholesterol, sodium, total carbohydrates (fiber and sugar), and protein. It also lists the serving size, amount of servings, and the calories contained in the product. But by all means check out the ingredients. Many ingredients are unpronounceable and you need a degree in chemistry to know what they are.
Never shop hungry! You will buy much more, pay more, and usually wind up with items you know you shouldn't have bought. Eat something before going to the market, have a shopping list, and don't stray from the list.
Never skip a meal, that's the wrong thing to do. You will slow down the body's metabolism and more than likely overeat at the next meal.
Your family could be sabotaging your diet. Don't let it happen! Say your mom invites you over for a meal, and gives that "you look skinny" speech. At 265 skinny? Well to her you may be. Don't fall for the "eat mom's cooking," until you bust. Be honest and level with her. Tell her you are on a diet to lose weight, and don't fall for the guilt trip, or that coconut cream cake she's pushing on you. That takes will power!
Say you're feeling a little downmost of us get that way now and againdon't let it ruin your diet. Depression eating can blow the lid off any progress you've made with weight loss. Stop opening the refrigerator door over and over again. Keep busy. Call a friend or a relative, and go walking, or do something to take your mind off feeling bad and using food as the cure for it.
Dieting can be toughwe all know it. After a while, you may think you're going crazy and want to quit. Here is what I do to stick to my diet: I designate one day a week where I eat things not on my dietsay pizza! I eat within reason and feel I'm not depriving myself of the things I really do like. Don't eat the whole pizza by yourself, share it with friends or your partner.
Try and keep your diet natural. By that I mean no artificial ingredientsespecially sweetenersand avoid the latest culprit in weight gain high fructose corn syrup. This stuff is in nearly everythingjuice, canned fruit, sodayou name it! Make sure you read the label.
Keep to your exercise routine. It may take a while to achieve your goal but it will come. Do your cardio and weight training and don't wreck your diet. By summer your results will be worth the time and energy you put into it. Good luck.
Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates. Visit him at www.ricksfitness.net.
LETTERS From CAMP Rehoboth, Vol. 18, No. 02 March 07, 2008