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THIN
for LIFE
Theory:
This weight loss program focuses
on 10 Keys to Success From People Who Have Lost Weight and Kept It Off.
Key to Success #4 features a 6-week weight control plan. Most
masters (those who have lost weight and have kept it off) have learned how
to make low-fat eating enjoyable and have accepted certain food facts.
Food Fact #1: The masters stop
seeing the way they eat as dieting
- The
word “diet” stems from the Greek word diaita,
meaning “way of life.”
- The
masters recognize that the strategies to lose weight and those to
maintain weight are essentially one and the same
Food
Fact #2: The masters survive the transition from weight loss to
maintenance
- Learning
what to eat at maintenance seems to be a trial-and-error process
Food
Fact #3: The masters see the beauty of low-fat eating
- Most
masters eat in the neighborhood of 20 to 30 percent of calories from
fat
Food
Fact #4: The masters develop – and enjoy – new tastes in food
- There
is a pervasive attitude that anything good-tasting is automatically
bad for you and, conversely, that all the good-for-you foods taste
bad.
- Yet
many of the masters seem to celebrate their new way of eating and have
found ways to enliven foods and enjoy their new taste sensations
Food
Fact #5: The masters develop consistency in their way of eating
- Most
masters eat three meals a day and quite a few eat snacks in addition
to their regular meals
Food
Fact #6: The masters keep track of what they eat
- Quite
a few masters mentioned that keeping a food diary is one of the most
important things they do to keep their weight down
- They
write down the food they eat and how many calories
Food
Fact #7: The masters indulge themselves but spend their calories wisely
- One
of the ways the masters manage to eat healthfully over the long term
is by not denying themselves favorite foods
- Virtually
all the masters take steps to control their highest temptation foods
– keep them out of the house or out of sight
- The
masters also make conscious choices about how to spend their calories
- Part
of the choice-making process is trade-offs.
That is, if you have a higher-calorie or fatty item, you make
to forgo something else
Food
Fact #8: The masters try to listen to their bodies
- The
masters try to eat only when they are hungry
- The
masters find that it’s important not to let themselves get too
hungry
The 6-Week Nondieting Plan
This weight loss program has you
take things from one food group at a time, working on a single group for
each one of 6 weeks.
Week 1: Fats, Oils and Sweets
- For
the next several days, cut you fat intake in half.
Then, if you feel you can, cut it in half once again
- Take
3 foods that you would normally add fat to and try them without any
fat
- In
cooking, try cutting the amount of fat that you usually use by at
least one-third to one-half.
- If
you have a sweet tooth, try having no more than 3 small servings of
desserts or sweet snacks this week, and/or switch to some of the
low-fats sweets, such as sherbet, fig bars, or jelly beans
Week
2: Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group – the Protein
Group
- Have
2 to 3 small servings of protein foods each day
- Have
fish or skinless breast of chicken or turkey a minimum of 3 times this
week
- Have
at least 1 serving of beans
Week
3: The Milk, Yogurt, and Cheese Group
- Have
3 to 4 servings from this group each day
- Gradually
make the change to 1 percent fat or skim milk
- Try
2 new flavors of fat-free yogurt
Week
#4: The Fruit Group
- Have
at least 2 to 4 fruit serving per day.
- Have
at least 1 fruit serving with each meal
- Try
a minimum of two less-familiar fruits this week
- If
you’re in the dessert habit, have several different types of fresh,
cut-up fruit instead at least 3 nights this week
Week
#5: The Vegetable Group
- Have
at least 3 to 5 servings each day
- Have
at least 1 vegetable with lunch and 2 with supper
- Try
at least 2 less-familiar vegetables this week
Week
#6: The Bread, Cereal, Rice and Pasta
- Have
6 to 11 servings from this group each day
- Have
2 servings from this group with each meal
- Take
at least 3 grains that you normally have with fat and try them without
anything
- Have
sandwiches with mustard or fat-free mayonnaise instead of regular
mayonnaise
Anne M.
Fletcher, M.S., R.D. 2003. Boston
: Houghton Mifflin Company
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