Dietitians Dish Out Diet Advice

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:

  1. 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
  2. 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
  3. Eat a piece of fruit before each meal.  It will fill you up so you eat less at the meal.
    — Heather Schwartz, MS, RD
  4. 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

  5. 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
  6. 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 
  7. Exercise every day. Strive for at least 30 minutes but more is better.
    — Janice Dada, MPH, RD
  8. 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


  1. says

    Jennifer McGuire, MS, RD (and manager of nutrition communications with the National Fisheries Institute) would also suggest eating more low fat proteins like seafood. She just taped a 3-minute video that quickly outlines pending changes to the Dietary Guidelines for Americans (scheduled for update this fall). How RDs dispense advice on seafood will change significantly — including advice for women who are pregnant and breastfeeding. For more info, please visit

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