Science Supports Making Small Changes to Lose Weight
Posted: Mar. 24, 2008
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Based on research, making small, healthy changes in your diet is the best way to sustain weight loss, says Karen Chapman-Novakofski, a University of Illinois professor of nutrition.
She says that if you cut back by even 250 calories daily, which can be as easy as not putting cream cheese on your bagel and switching to a nonfat latte instead of a regular, you'll start losing about 1/2 pound a week. And, because you won't feel ravenous, you'll be more likely to stick to your plan and not regain the weight you lose.
Chapman-Novakofski says that most dieters want to lose fast and they want to lose big and they set themselves up for failure. And, unless they're morbidly obese and need to lose weight very quickly for health reasons, she believes small changes in food choices and activity level are the way to go.
For some online help, she recommends visiting mypyramid.gov, where you can enter your gender, age, height, weight, and activity level and learn what a healthy diet would look like for you.