It's hard to believe that bathing suit season is right around the corner. So did it catch up on you? What about that New Year's resolution you made about losing weight? How'd that go for you?
With the myriad of diets out there, we're bombarded with ads telling us this diet really works or don't even try that one. How about lose 10 pounds in your first week? Really? You fell for that one?
Anne BralyThe problem with fad diets, such as the boiled egg, keto, paleo, cabbage soup and others, is that they tend to fail because they do not encourage sustainable eating behaviors, says Danielle Townsend, a registered dietitian at Primary Healthcare Centers in Rossville.
"The dieter will probably lose weight in the beginning, but will likely gain it back once they've tired of the diet's rules," she says. "If it's a diet, a pill or a shake, and it's promising a certain amount of weight loss, or the diet is cutting an entire food group out, then I'd shy away from it. You should be looking for a diet that promotes eating from all of the food groups. That lessens the intake of processed foods such as white starches - bread, pizza, pasta and snack foods, among them."
So you're back to the beginning, wondering which diet is best.
Townsend is a huge fan of the DASH diet (Dietary Approaches to Stop Hypertension) as well as the Mediterranean diet, both of which promote responsible eating, focusing on lean proteins, lots of fruit and vegetables and the incorporation of foods including beans, nuts, seeds, whole grains and low-fat dairy products.
"Diets like DASH and Mediterranean promote balance in the diet and help the dieter learn about healthy portions in all food groups," she says. "The typical American plate usually has too many carbs, too much fried food and not enough vegetables."
Once you've chosen a diet, the next step is learning portion control, something that both DASH and Mediterranean stress. If you're looking for a commercial diet that will support you in your weight-loss endeavor, she suggests choosing Weight Watchers.
"It's one of the less-restrictive diets out there," she says. "The main concept of the program is to consume foods in moderation. Portion control is immensely important."
It's never too early to start losing weight. In fact, the later you start, the harder it gets.
"For both men and women, metabolism slows 2 to 3 percent every 10 years, and it's natural to lose muscle mass," Townsend says. And for us women, it gets even harder thanks to hormonal changes during menopause.
"Men tend to have more muscle mass than women," Townsend notes. "Increasing muscle mass in women can help increase metabolism even as you age, which is why it's important for women to incorporate light to moderate weightlifting into your exercise routine."
Just losing 10 pounds will make a difference because obesity brings on a slew of problems that go beyond tight-fitting clothes. There's a long list that includes diabetes, heart disease, high blood pressure, arthritis, back pain, sleep apnea and other obstructive breathing conditions. Then there's depression, which can lead to inactivity with no desire to get out and get moving.
"The leading factors to obesity are definitely lifestyle choices, diet and physical activity," Townsend says.
On the bright side, if you start today, you can lose that 10 pounds by the time summer is here. With those pounds gone, you may get inspired to lose more and start your way to a healthful lifestyle.
Here's a recipe Townsend found at delish.com and says it's a good one to get started. Just remember portion control.
Cheesy Tex-Mex Cauli Rice
1 tablespoon olive oil
1/2 medium onion, finely chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon cumin
4 cups cauliflower rice (see note)
Salt and pepper, to taste
1 tablespoon tomato paste
2 cups shredded chicken
1 (15-ounce) can black beans, drained and rinsed
1 cup chopped cherry or grape tomatoes
2 jalapenos, thinly sliced
1/4 cup chopped cilantro
1 cup reduced-fat shredded cheddar cheese
1 cup shredded Monterey jack cheese
In a large skillet over medium heat, heat oil. Add onion, and cook until tender, about 5 minutes. Stir in garlic, oregano and cumin, and cook until fragrant, about 1 minute.
Add cauliflower rice, and season with salt and pepper. Stir and cook for 3-5 minutes until tender. Add tomato paste, and stir until evenly combined. Add chicken, black beans, tomatoes, jalapenos and cilantro, and stir until evenly combined. Top cauliflower mixture with both cheeses. Cover with a lid for about 3 minutes so the cheese can melt.
Note: To make cauliflower rice, grate a head of cauliflower with a box grater or with the shredder disc of your food processor.
Contact Anne Braly at abraly@timesfreepress.com.