Dr. Natasha Withers: No matter your weight loss goal, here is how to win at the losing game. Dont fall for a fad. High protein diets can produce fast initial weight loss, but most of it's due to short term water weight loss.
Extreme diets that cut out whole grains, fruits and vegetables leave you lacking essential vitamins, minerals and fiber. Dont diet with pills, powders or shakes. Many of these contain stimulants that can strain the cardiovascular system or have compounds in them that interfere with proper absorption of nutrients.
Dont vanish all fats. A fat-free diet is no shortcut to weight loss. Healthy fats like olive oil, nuts and seeds provide important nutritional building blocks.
Do change your lifestyle. Healthy weight loss isnt a diet or a program. It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Those who lose weight gradually, one to two pounds per week, are more successful at keeping it up.
Do use healthy plate guidelines. Fill half your plate with leafy greens and vegetables, which provides maximum nutrition with minimum calories.
Fill a fourth of your plate with whole grains such as brown rice, wholegrain bread or pasta or seeds and legumes such as quinoa beans or lentils. These fiber rich foods may reduce hunger and contribute to weight loss.
For the last one-fourth, choose a palm-size portion of protein such as lean meat, eggs, fish or tofu. I am Dr. Natasha, live well.