Tanya Davis
Texas AgriLife Extension Service
County Extension Agent - FCS
206 S. State Street, Suite A
Decatur, Texas 76234
Ph: 940.627.3341
Fax: 940.627.8070
Wise Notes for Consumers
Submitted: 1-10-14
Weight Loss Diets - Which One is the Best for You?
Was your New Year’s resolution to find a diet plan that will work for you? As you consider diet
plans, be careful not to choose a fad diet. Most people go on and off fad diets numerous times in
their lives and fall into the yo-yo syndrome of dropping weight followed by gaining weight. The
consequence of yo-yo dieting is that you lower your metabolism and end up at a heavier weight than
when you started. Fad diets don’t really teach you anything about behavior or lifestyle change that
can lead to lasting weight loss.
Losing weight is a simple formula: Calories in minus calories out equals weight loss, weight
gain, or maintenance. Diet pills, detox plans, or supplements cannot change that formula. In order to
lose weight, you have to eat fewer calories and be more active. Just how do you know if an eating
plan is healthy and sustainable? Experts say a sound weight loss diet plan should:
•
Include physical activity
•
Allow a variety of foods from all the food groups
•
Promote slow and steady weight loss
•
Include portion control
•
Allow snacks between meals
•
Not rely heavily on supplements or special foods
Extension programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability, or
national orientation. The Texas A&M University System, U.S. Department of Agriculture, and the County
Commissioners Courts of Texas Cooperating.
Wise Notes- 1
•
Include small portions of your favorite foods and beverages
•
Be based on science
•
Recommend drinking plenty of water
•
Be a plan that you can stick with for a lifetime
Once you know how to determine whether a weight loss eating plan is healthy, you'll need to
narrow your choice down to one that suits your own lifestyle. Evaluate the plan to be sure it matches
the way you like to eat and exercise. Is this an eating or physical activity plan that you think you can
stay on for several months to achieve your weight loss goal? Look for plans that promote foods that
are fiber-rich, like soups, and have adequate protein, fruits, and vegetables. These foods fill you up
and reduce food cravings to help you stick to your eating plan without feeling deprived.
Some people prefer a diet plan that calls for specific foods and portion sizes to help them stay on
track. Others like the flexibility of making their own food choices. As long as the diet plan includes a
variety of healthy food ─ fruits, vegetables, beans, whole grains, low-fat dairy, and lean protein ─
either type can work.
And finally, make sure the eating plan allows you enough food and calories: women should
not generally go below 1,200 calories/day, and men should not go below 1,500 calories/day.
It’s not to late to join us for Step Up & Scale Down which is our weight management program
that meets on Tuesdays at noon. For additional information on the Step Up & Scale Down program
or other information concerning weight loss diets, contact the Texas A&M AgriLife Extension
Service, Wise County office at 940/627-3341.
Extension programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability, or
national orientation. The Texas A&M University System, U.S. Department of Agriculture, and the County
Commissioners Courts of Texas Cooperating.
Wise Notes- 2