COSTA MESA, Calif., Dec. 29, 2004 (PRIMEZONE) -- Whether you're keeping tabs on fat grams or constantly counting carbs, calories continue to be king! Just cutting down on carbs or fats, without regard to portion size, does little to promote healthy weight loss or good health, according to Allan Borushek, dietitian and author of America's best-selling food resource guide, The Doctor's Pocket Calorie, Fat & Carb Counter. Borushek maintains that a sensible and well-balanced diet. along with exercise, is all you need to shed and keep excess pounds off.
The following 10 tips will help you turn your New Year's diet resolution into a way of life:
1. Be positive, be patient, be realistic. When you start a weight control program, do not to dwell on past failures. Start fresh and positive. Write down your long-term and short-term goals and carefully plan what you need to do, day by day, to achieve them. When you make a mistake don't be too harsh on yourself. Remember that behavioral change is one of the hardest things a person can do.
2. Gain the support of family and friends. It's much easier to stay committed to any endeavor when you know there are people on your side. To extend your support network, join an online community such as CalorieKing.com or a local weight program.
3. Avoid fad diets -- eat sensibly instead. Steer well away from fad or crash diets that cut out entire food groups. Such diets don't target eating habits; the minute you stop following them, your appetite returns in full bloom and you've done nothing to change the behaviors that caused you to gain weight in the first place.
4. Develop a strategy to control impulsive overeating and drinking. It's critical to long-term weight control to develop attitudes and behaviors designed to halt the urge to overeat. Mentally rehearse and maintain a written journal of affirmations and actions to practice instead of eating. Remind yourself several times each day that you are in charge of your actions and have the ability to change.
5. Conquer "calorie amnesia" by keeping a food and exercise diary. Research has shown time and time again that dieters who keep track of their calories are much more likely to lose weight and keep it off than those who don't. Keeping a food and exercise diary encourages you to focus on your eating habits, make wiser choices and prevent "calorie amnesia," the forgetfulness that accompanies rebound weight gain after successful weight loss.
6. Avoid portion distortion. Portion size is critical to controlling calories. It's easy to underestimate portion size and to eat or drink excessive calories. If you initially weigh and measure your food with food scales, measuring cups and spoons you will quickly learn how smaller serving sizes can make a difference in lowering calorie intake.
7. Make wise food choices. For example:
-- Avoid regular soda and other highly sugared drinks and foods.
-- Don't drown healthy salads in dressings which can double or triple
calorie intake.
-- Eat fruit and veggies. Apart from the important nutrients,
antioxidants and cancer-fighting agents, eating at least five
servings of fruit and veggies means you will be less likely to eat
fat and sugar-laden foods.
8. Reshape eating habits that lead to excessive food intake. Examples include: eating while engaged in another activity such as watching TV, using the computer, reading or driving; shopping when you are hungry; eating impromptu with no plan in mind; having a house full of junk food.
9. Watch for hidden calories in packaged foods. The actual weight of packaged foods can be up to 50% greater than the stated "net weight" (the minimum legal weight the product must weigh). Because manufacturers calculate calories based on the "net weight," you can be consuming many "hidden" calories that are not accounted for on the nutritional information. This is especially true of packaged cookies, muffins, cakes and other snack foods.
10. Start an exercise program today! It can mean the difference between success and failure. Regular exercisers tend to maintain their weight losses far more readily than when just dieting. If you are new to exercise, or have had an extended break, walking is the ideal way to start your exercise program.
About Allan Borushek -- The Undisputed Calorie King!
Allan Borushek is a dietitian, biochemist and health educator with more than 30 years experience in clinical dietetics, community health education and public speaking. He is the founder and president of Family Health Network, a leading publisher, software developer and applications service provider, and has authored and published several books on weight control, heart disease prevention, and diabetes. He is best known for his 'Top 100' annual best-seller, The Doctor's Pocket Calorie, Fat & Carbohydrate Counter, which has sold more than 10 million copies.
Note: For a more comprehensive list of the 10 tips or to request copies of Allan Borushek's book, The Doctor's Pocket Calorie, Fat & Carbohydrate Counter, please contact Vanessa Besack at (949) 295-4130.