By: Sasha B. Bard, MSN (University of Maryland Dietetic Intern)  Date: 1/25/2012

 
Now that a new year is upon us, many people are reestablishing and refining their diet in an effort to manage their weight. While popular diet books recommend eliminating certain nutrients, foods, or entire food groups, we want to offer up sensible advice to set you on the path toward better health this year and for the rest of your years. The International Food Information Council teamed up with author and registered dietitian David Grotto to produce a video on the essentials of weight management. These tips for weight control are simple and timeless and will surely give you a push in the right direction. 

Keep in mind that everyone is different and it may take time to find a healthful diet and physical activity plan that is right for you. Here are some basic guidelines to help you establish a long-term healthy eating plan: 

• Skip Wacky Weight Loss Plans: Make small changes that are sustainable long-term and avoid “quick-fix” diets. 
• Keep a Daily Food & Activity Journal: Write it down to keep yourself accountable. Journaling can also help you identify emotional eating triggers. And don’t forget about mobile phone apps! They’re a great way to keep track of calories in and calories out while you’re on the go.
• Get a Good Night’s Sleep: Quantity and quality of sleep are both important keys to weight management. Not getting enough can lead to overeating.
• Eat Breakfast Daily: Skipping this important meal has been linked to overweight and obesity. Eating a healthy breakfast will set the tone for your day.
• Make Room for Your Favorite Foods: A healthy eating plan should include some of your favorite foods.
• Be Mindful of Portion Size: This is important when eating out, but also at home. Using large bowls, plates, or cups may influence you to eat oversized portions in your own home. 
  
  

Remember that it is important to make changes slowly. Be patient with yourself when modifying physical activity and eating habits. Success doesn’t happen overnight, especially when you set goals that are difficult to achieve, such as weight loss (a topic that was recently discussed in an interesting New York Times Magazine article).  

Also remember to stay positive. A key ingredient to weight management is having a good attitude about your goals. Adopting a healthy lifestyle should feel like a gift to yourself, not a punishment. If you find that your efforts are too exhausting, it may be beneficial to seek advice from a qualified professional like a registered dietitian (RD). You can find an RD in your area on the Academy of Nutrition and Dietetics website, EatRight.org 

What healthy lifestyle tips can you offer others? Any suggestions on how to make lasting, long-term changes? 

For more information on weight management, please visit the International Food Information Council Foundation Weight Management Hot Topics Page.