Thu, May 14, 2009 - 7:27:39

Real Weight Loss, One Pound at a Time

Unless your name just happens to be Giselle Bundchen, chances are you’ve tried to lose weight at least once in your life.  Whether you experimented with a fad diet, consulted with a nutritionist, or did it completely on your own, you’ve probably discovered the same simple truth that we have: dieting is hard.  But, as in so many aspects of life, you can shift your mindset to achieve real weight loss success with the power of small.

The key, as NBC’s Chief Medical Editor Dr. Nancy Snyderman explained in a recent segment on TODAY, is to change your weight loss approach from “dieting” to “eating.”  While diets base themselves on strict limitations—no carbs, no sugar, no fat, no salt—Snyderman’s method advocates eating normally, but practicing moderation.  It’s a very simple, almost boring plan, but that’s what makes it doable. 

After all, the goal of dieters should be to lose weight and then keep it off, but most diet plans are, quite frankly, too difficult to maintain in the long term.  The best bet is to embrace the power of small in your daily eating habits and reap the rewards one little pound at a time.

No matter your goals, whether it’s serious weight loss, just a few pounds, or staying at your current size, thinking SMALL (and we don’t mean the size of your jeans!) can help you get on the right track:

Don’t restrict yourself.  Love pasta? Are you a chocoholic? Can’t live without a good burger?  How about all three?  We hear you!  All of us have certain so-called “bad” foods that we don’t want to give up and we shouldn’t have to.  After all, restricting yourself entirely from an old favorite is a recipe for disaster.
 
Downsize your plates. Make it easier to practice a little restraint with your portion sizes by tricking your eyes.  For example, scoop ice cream into a smaller bowl, eat your dinner on a salad plate, or use a smaller spoon when eating a creamy soup.

Leave one bite. If you grew up being a member of the “Clean Plate Club” this one might be more difficult.  But, try leaving one bite of food on your plate at each meal.  It’s one of the easiest ways to cut calories with minimal effort.

Slow down.  With promoting our new book, running an ad agency, attending speaking events, and spending time with our wonderful families, it’s sometimes hard to find time to sit down and eat.  But, it’s so important to take a few minutes to actually chew, taste, and savor the bites we take.  Even if you only have five minutes to eat lunch, if you slow down and think about what you’re eating, you’ll feel fuller faster and much more satisfied throughout the day.

Most importantly, be kind to yourself.  We all have bad days when we make less-than-healthy food choices, but we’re all human.  Instead of letting one small slip-up derail your entire healthy eating plan, forgive yourself and move on.  And remember that each good choice you make is one more small victory in the battle of the bulge.

Posted by Linda and Robin