Health and Wellness: Dieting 101 By Princess Carey

I am almost certain that you or somebody you know have tried a fad diet. You may have seen some flimsy, before and after commercial about experiences with low-carb diets, diet pills and shakes. My all time favorite would be the magic dust that supposedly blocks the fat. Are we this naïve?! Whether we want to admit it or not the reality is few people have long-term success with fad diets, and a large percentage of Americans still face obesity. Instead of teaching the public how to understand and adopt a permanent lifestyle change of balancing caloric intake with calories burned, fad diets give people excuses to have insane eating patterns and behaviors.

How to recognize a fad diet

1. Please be cautious of misleading advertisement. Marketers are paid to sell a product by any means necessary. This means if they have to tell you by replacing breakfast with a pill you will lose up to 20 lbs in two weeks. Research shows that the slow and steady approach is not only healthier but it keeps the pounds off. Misleading advertisement, allows manufacturers to capitalize not only on your curiosity but also on their lack of certainty about nutrition labeling. Always look for The “FDA approved” seal when buying weight loss supplements.

2. Watch out for buzz words. Take, for example, one of the buzz phrases in low-carb dieting: "net carbs." or low "impact carbs." Both of these terms sound technical. But the truth is that these terms were created by the diet and food industry.

3. If it sounds too good be true than is usually is.

 Realistic Weight Loss Tips

1. Drink more water. Drinking water is not only good for keeping the body hydrated, but drinking water before meals can fill you up which reduces your chances of overeating.

2. Cut down on refined sugars and simple carbs such as white bread and sugary drinks. Sugar determines whether our body store fat or burn fat. The less simple sugar carbs you eat, the more your body burns fat. It is important that you do not cut out carbs completely. Healthy carbs (complex carbs) that you find in fruits, veggies and whole grains are responsible for reproducing energy in our bodies.

3. Eat at least three to five servings of fruit and veggies a day. Also try a different fruit and vegetable twice a week. This will give your body all the essential vitamins and minerals needed to function properly.

4. Veggies, Whole Grains and Proteins. Your dinner plate should consist of 45% vegetables, 35% whole grains, and 20% animal proteins/meat.

5. Portion control is important. Your meat serving portions should be no larger than the size of the inner palm of your hand.

6. Plan and prepare meals ahead. Buy easy to prepare foods like fruit, nuts, and yogurt and freshly cut veggies. Prepared food is perfect for a lunch and or snack time.

7. Cut down on dining out. You will preserve your health as well as your cash. Cook at home so you know exactly what you’re eating.

8. Keep a food journal. Keeping a food diary may be the key to losing extra weight, its all about accountability, awareness, and the ability to understand and track what you're eating.

9. Exercise. Make sure to get at least 3 days of a moderate workout in. Take a jog or a walk. For more specific help, seek a reputable personal trainer or fitness instructor.

10. Last but definitely not least, contact your local dietitian or nutritionist. They are specifically trained to help you with your dietary needs and diet changes.

For more information about health, beauty and fitness tips visit blogger  Princess Carey at Well Balanced Beauty