The response everyone would like to read is “Yes, do X, Y and Z and you will become the perfect weight for the rest of your life”. Fortunately, (yes, fortunately), the perfect way is to live using an individualized plan to reach a person’s wellness goals and comfortable weight. Sure, there are guidelines based on current health research diets, basic bio-metric measurements and lifestyle habits. However, the end outcome and how healthy you are for a lifetime must be an individualized plan. Each person is not a mirror image of function to the next. What may work perfectly for you may not for your relative, friend or neighbor. They may be similar; however, they are not identical. So, I say this not as cop-out blanket statement, but a heartfelt and research based message from me, your friendly dietitian. Individualized wellness plans are the way to go!
If you need further confirmation, all you need to do is read the latest research on nutrition or the health magazine to see how many diet-based plans are out there being tested and touted as the next cure-all for obesity or better yet, anti-aging. Then all of a sudden you read to discard it again for the next, new, best thing. In all honesty, the research compiled is not conclusive for long term healthy weight loss and maintenance eating plans. Just by doing a quick study search in professional journals and government websites, I found at least one counter statement study for every diet and health study out there. So, how do you choose a place to start if the evidence is inconclusive? I always recommend start with the base knowledge of who you are NOW. Here are my 3 steps toward long term positive wellness and acceptance:
1. Determine and list your bio-metric and personal goals data: age, height, sex, what is your current and optimal weight, what is your current exercise and rest patterns, and finally what are your current eating habits. Be honest with yourself! Planning on truthful data is the only way to really determine the best plan moving forward for YOU.
2. Work with a registered dietitian to create a plan to reach your optimal weight and health goals using all of that data about you from Step #1.
(Shameless plug– I am available, so schedule an appointment )
On a side note: This won’t happen overnight because what you devise is not a diet, but an actual wellness plan. To me, personally and professionally, diet is categorized as a dirty four letter word. I don’t use the word diet often because in the United States we have perverted the word. It now stands for a temporary plan in order to lose weight. You may say, well a diet is a kick-start so you can begin losing weight and then you will go to normal healthy eating…. Well, I say in return that any diet that is short term is actually a lie to your body. Eventually the diet will let you down because your body will adapt and adjust to your trickery. In no time you will be back to square one.
3. Plan for living well! In the end, staying with an individualized plan and then adapting it when something in your life changes (i.e. age, health, activity) will be your best bet for finding the best way to eat and live for a lifetime.
My base suggestions for a balanced wellness plan:
1. Start with how many calories are best for who you are now: Link: Dietary Guidelines
2. Eat from each macronutrient group:
Carbohydrates: 40-55% of calories
Protein: 15-25% of calories
Fat: 20-35% of calories
3. Nourish your body:
Eat when you are hungry.
Enjoy meals regularly.
Make meals or snacks balanced with macronutrient groups.
All foods can be good for you in the proper portion for your body and mind.
4. To get to a healthier weight: reduce 300-500 calories per day either by increasing your exercise or decreasing your calories consumed. Easily done by adding in a 30-60 minute brisk walk or active workout and eating one smaller meal during the day and a snack.
A day in my eating where I plan & enjoy: I usually choose to consume between 1700 - 1800 calories per day with 300-500 calorie expended workout per day.
Breakfast: Oatmeal with 4% fat cottage cheese, fruit and brown sugar with hot tea
Lunch: Chopped Vegetable salad with dressing, 1 oz. shredded cheese plus 2 oz. chopped grilled chicken
Snack: 1 cup of fresh salsa and 1 oz tortilla chips
Dinner: 3 oz of grilled fish, 1 cup of seasoned rice, sautéed seasonal vegetables, glass of ice tea or 6 oz of white wine
Macronutrient for the day: 40% Carbohydrates; 35% Fat; 25% Protein
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