The Centers for Disease Control (CDC) released the latest state of overweight reports for the United States this week and the results were not promising. To sum up their findings: We are getting fatter by the second. In fact, about a million more individuals each year reach the “obese” BMI levels. There’s more bad news. The percentage of overweight adults (34%) now equals the percent are obese (34%), which is up from 23% obesity rates in just 1994.
Can anything be done to stop our runaway waistlines? In one word: YES!
Here are dietitians’ fool-proof strategies for shredding:
- Write it down. Keep tabs on everything you eat and drink (even if it’s only for a few days a week). It will help you realize that you may eat when you’re not even hungry and you’ll become a more “mindful” eater.
– Felicia Stoler, DCN, MS, RD
- Step on the scale. Weighing yourself at least twice a week will keep you on track. The best time is after waking up and before breakfast.
– Lisa Stollman-Smouha, MA, RD
- Eat a piece of fruit before each meal. It will fill you up so you eat less at the meal.
– Heather Schwartz, MS, RD
- Begin each day on the right track by eating a breakfast within an hour of waking up. But best-bet options are oatmeal with some fresh berries and flax and topped with nonfat Greek yogurt for added satiety.
– Sarah Koszyk, MA, RD
- Eat consistent meals and snacks. People who skip meals and go for hours without eating actually consume more total calories during the day.
– Janice Dada, MPH, RD
- Swap processed grain-based foods (crackers, white breads and grains) for more filling and slowly digested whole grains. Whole-grain pastas, bread, cereal, are readily available and an easy swap to help you win at losing
-- Julie Upton, MS, RD
- Exercise every day. Strive for at least 30 minutes but more is better.
— Janice Dada, MPH, RD
- Focus on diet more than exercise. Don’t plan to walk off weight. Most RDs believe weight loss success is 75% diet and 25% exercise.
— Mona Rosene, MS, RD