It’s Not About Diet……

Every time we look up there is always a “celebrity” endorsing a new diet and wonder pill to lose weight. They share their miracle stories of how they lost 20lbs. in 2 weeks or even better, how they lost an enormous amount of weight 5 days after giving birth. Of course these are exaggerated examples of what the “non-celebrity type” woman hears everyday in regards to dieting but the simple fact is that healthy eating and regular exercise are the keys to keeping us healthy and fit.


It has been suggested by numerous readings that the best idea to have when considering dieting is to forget calories and think instead about healthy eating. Remember the four food groups? Well, it has been reformatted to 6 food groups in some articles; the reason given is that each food group provides some but not all of the essential nutrients. A healthy diet includes foods from all groups with especially 5 or more servings of fruits and vegetables each day. It has also been found that a low intake of fruits and vegetables are directly associated with an increased risk of chronic diseases, particularly cancer.




Traditional USDA Food Pyramid
Source: GCBPress, 2004

In 1994, “Eating in America Today, a Dietary Pattern and Intake Report”, stated that most Americans’ diets were nowhere close to the requirements of the USDA suggestion (see chart above). The facts are that America is big and getting bigger every year! Americans tend to follow what is called the “tumbling pyramid” which includes large servings of fats/oils/sweets, which are greater than any of the servings from the vegetable, fruit, milk, and meat groups. In consequence, 64% of U.S. adults are either overweight or obese; this is 8% higher than earlier estimates. Among children and teens ages 6-19, 15% or almost nine million are overweight, this is triple the rate in 1980.

Note: Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.

The following table shows the prevalence of obesity as it relates to education levels. Obesity prevalence has increased across all education levels, and is higher for persons with less education.


Source: CDC, Behavioral Risk Factor Surveillance System, 1991-2001.

This table shows the percentages of obese men and women in selected European Countries and Canada.


Eating less fruits and vegetables and being less active increases your chances of becoming obese. Remember, there are no good or bad foods; it’s just about being aware that you are eating a healthy and balanced diet. Eating to satisfy hunger and pleasure should enable you to eat healthfully without feeling guilty.


Beginning Exercise…………

Becoming physically active can change your body form by toning and firming your muscles and lowering your body fat over time. Studies show that with regular exercise, most women can expect to lose some weight. When beginning a new exercise program, try to make a plan that will help you to stay focused and achieve your outcomes.

Consider the following:

•Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K race? Having clear goals can help you gauge your progress.

•Think about your likes and dislikes. Choose activities you'll enjoy. If you have fun doing the exercises you've selected, you're more likely to keep doing them.

•Plan a logical progression of activity. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

•Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

•Think variety. Varying your activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

•Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

•Put it on paper. A written plan may encourage you to stay on track.

Mayo Clinic Staff. (2007, January 12). Fitness programs: 6 steps to guide your selection. Retrieved March 08, 2007, from http://www.mayoclinic.com/health/fitness/SM00025

There exist more diet solutions in our societies than ever before and the numbers continue to grow every year, in response to the demands of a weight conscious world. Based on the various research and publications however; they suggest that with a good balanced diet along with regular exercise are the healthiest ways to manage your weight. In short, there are no quick solutions to losing weight which are “free” but with charting your fitness and weight goals, managing what you eat, regular exercise and plenty of water and rest, you will not only see the results in your body but you will also feel great over all.