ATD: How Do I Start a Diet?
Question
I just found out recently in a doctor visit that I am borderline diabetic and could stand to lose a few pounds. I weigh 169 lbs. now but it’s the first time I’ve been much more than 140 lbs. I want to get back to my desired weight. Where do I begin? please help….. Octavia
Answer
Dear Octavia,
Congratulations for taking the first big step to controlling and preventing diabetes: weight loss! It’s great that you only have about 30 pounds to lose and you’re starting before it gets away from you.
The first step to losing weight is assessing your present diet. You have to know what you are eating now to figure out how to change for the best results. I would recommend getting a pretty journal and keeping a food record. Ideally, something you can carry in your purse so you write down everything you eat within 10 minutes of eating it, so you don’t forget (our memories are very selective, especially when it comes to forgetting about those high calorie foods!).
The journal doesn’t have to have much detail and you don’t have to count calories at first: Sometimes, keeping a journal alone helps people lose weight because they realize how much they are eating, how many times they eat something when they aren’t even hungry, and how mortifying the calorie content is when they examine the food label. It makes you immediately aware and it’s likely there will be times you will start to eat something–then think about what you are doing and stop. “Why am I eating this birthday cake someone handed me? I’m not even hungry!”
Take a look at the food guide pyramid website and start working on adding foods to your diet that you may be missing. Whole grains, low-fat dairy, fresh fruits and vegetables are rarely eaten in adequate amounts by most people. But once you start eating plenty of these foods you may very well find yourself satisfied enough to skip on some of the junk foods that put on extra weight.
Do you have a question for the Dietician? Submit your question here!
Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
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