Get Off the Fast Track for Lasting Weight-Loss Success

Most people want to lose weight in a hurry, so they go on a fad diet, lose some weight, go off the diet and go back to eating as they always have. As a result, they gain back all the pounds they lost and more. So they go on another diet.

"Crash diets aren't sustainable over the long-term, so when you go back to your normal eating style, the weight comes back," says John Foreyt, Ph.D., director of the nutrition research clinic at the Baylor College of Medicine in Houston. "Research shows people who lose weight slowly by eating appropriate portion sizes and focusing on healthy choices are more likely to reach and maintain a healthy weight because they've created a new normal."

The following clinically based principles have helped people lose weight permanently:

• Make a commitment to change. Try for one change at a time. A measured, gradual approach helps you adopt healthy habits as part of your regular routine.

• Develop a plan. How will you make that change? For example, plan how you will include more fruits or vegetables in your diet. Decide on what food you will cut down on to decrease the total number of calories you consume each day.

• Pay attention to portion sizes. Decrease the quantity of food you eat.

• Eat to provide the nutrients for better health. To learn what a healthy diet is for your age, gender and activity level, go to the My Pyramid Web site (http://mypyramid.gov).

One tip at a time

These additional suggestions can help you maintain a healthy weight.

• Be physically active every day. Cutting calories is the quickest way to start losing pounds, but the best way to keep those pounds off and reduce your health risks is to increase the number of calories you burn each day by being active.

• Don't eat to relax. If you're stressed, relax by listening to music, taking a walk or calling a friend.

• Keep a food diary. Research shows a diary is the best way to jump-start a diet. It's a great way to get a picture of how much you're really eating and identify those times of the day when you eat more than you should.

"Attaining a healthy weight is about the choices you make every day," says Dr. Foreyt. "Just take it one step at a time and stay positive, and you'll reach your goal."