How to avoid the trap of yo-yo dieting: Take a simple approach

Q: I’m cutting carbs and exercising three days a week. I’m so tired of having to watch everything I eat, and feel hungry all the time. Is there a better way to lose weight than having to count macronutrients?

A:

There is no one-size-fitsall answer, but there are ways to lose weight without feeling overwhelmed. Picking the latest fad diet does work for some, but results are usually short term. This is because counting grams of protein, fat and carbs every time you eat is not only tedious, but unrealistic. Accuracy would require measuring and weighing all food eaten, taking into account

all ingredients and extras such as fats used in cooking, and then calculating calories. Next to impossible to follow through on such a task, most people “guesstimate” what they are eating, and when weight loss eventually slows, fall back into

old habits.

To spare you the trap of yo-yo dieting, I would suggest taking a simple approach, that is, focus on the health and nutritional quality that food has to offer. We need fiber, healthy fats and carbohydrates

like those from plant sources, as well as some protein, which can come from plant or animal sources. Healthy foods are far more filling, while processed foods leave you want

ing more. Think fruits and vegetables, whole grains, seeds, nuts and beans for the greatest

amount and variety of nutrients per bite. Try to drink at least 64 ounces of water each day, more when you plan on being active.

When it comes to exercise, I encourage you to continue working out, and to include both strength training and car

diovascular sessions. Remember that calories are burned from day to day whether you are walking the dog, shopping, or playing with the kids, anything that takes you from an inactive lifestyle to a more active one is a plus. Finding activities that you enjoy will lead to greater motivation and success, so try several to see what appeals to you. Be consistent and patient with the process, knowing that each day is another opportunity to

build a healthier you. As your body adapts, it is able to withstand greater intensity, which can come from adding new challenges. This might be a new exercise class, upping weights lifted, speed or minutes spent.

You didn’t mention your age, but its worth noting that we are never too old to gain benefit from exercise. One of the most encouraging studies was done at Tufts University, where a group of senior men and women performed 30 minutes of strength exercise 3 days a week for 12 weeks. Even with these brief training sessions the exercisers were actually eating more food than before, while increasing lean muscle mass and losing body fat. They added 3 pounds of muscle and lost 4 pounds of fat, while eating 370 calories more each day.

When changing dieting or exercise habits, it a good idea to consult your physician for guidelines.