1.  
By: Mary Rodavich, WVU Dietetic Intern

2.  When people think of the word “diet”, it automatically
comes with a negative connotation.
 Instead of thinking “I’m on a diet”, think “I am going to
live a healthy lifestyle”.

3.  Eliminating any single food is only going to make your
brain want it even more.
 NEVER tell yourself you can’t have your favorite foods.
 The key is: MODERATION.
 Incorporate your favorite foods into your diet, just be
aware of portion control.
Eat one or two
slices…
not the whole thing!

4.  “Yo-Yo Dieting’ may take off the pounds quickly, but
research shows you’ll probably gain it all back (if not
more) once you stop the crash diet.
 “Permanent change only results from permanent
changes in diet and lifestyle.” – Dr. Fuhrman

5.  Skipping meals only makes you feel hungrier and then
you end up gorging on unhealthy foods later in the day.
 Research shows that people who skip breakfast are 4.5
times more likely to be obese2. This could be due to the
fact that skipping breakfast actually makes the brain
crave higher-calorie food3.
 Goal: Shoot for 5-6 small meals per day.

6.  There is no “magic” solution to weight loss
 Let’s face it, if it sounds too good to be true…it probably
is!
 Be cautious of unreliable dieting claims
 Be wary of “miraculous”, “incredible”, and “breakthrough” jargon
 Show me the research – If there’s no numbers to back it up,
don’t trust the claims
 No downside or side effects – There isn’t a drug out there
without some sort of unwanted side effect

7.  Individuals who successfully lose weight, and keep it off,
plan their meals and snacks ahead of time to prevent
possible slip-ups.
 A good tip is to always have healthy snacks on hand,
such as an apple, low-fat cheese, an ounce of almonds,
or a few whole grain crackers.

8.  Most people don’t realize how quickly liquid calories add up.
 Avoid: Excessive alcohol, smoothies, coffee with
creamers/sugar, sweetened juices, iced teas, and soda.
 Goal: Try to drink eight-8 oz glasses of water per day.
 Some low-calorie drinks are water, club soda, diet sodas, & skim milk,
unsweetened tea, sugar-free beverages, etc.

9.  Americans are constantly wanting more, more, more.
 Here is a great tool for understanding proper serving
sizes4.
 Even “healthy” foods can sabotage your goals if the
portion size is out of control.

10.  Eating Amnesia: The act of unknowingly putting hand to mouth.
– Don’t let this happen to you!
 Mindlessly munching on high-calorie snacks can really add up.
 Eating a meal should be a pleasant experience that includes all
five of the senses.
 AVOID eating in the car, in front of the TV or computer, or while
reading.

11.  One of the keys to maintaining weight loss long term is
consistent physical activity.
 JUST GET MOVING!
 How much exercise is enough? Experts say a
minimum of 2.5 hrs of moderate physical activity per
week is sufficient.

12.  Many dieters tend to eat the same thing over and over
again…leading to “food boredom”.
 Researchers at Penn State University found adults ate
more vegetables when served a variety (broccoli,
carrots, and snap peas) compared to being served any
one single type of vegetables5.
 VARIETY is the key to battling boredom and plateaus.

13.  One study found that individuals who are sleep-deprived
consume a whopping 500 extra calories per day.
 Lack of sleep, especially less than 5 hours, can slow
your metabolism and cause hormonal changes that can
make it harder to lose weight6.

14.  Salads are great, but many people add high-calorie
toppings that sabotage their dieting efforts.
 Toppings to Avoid: bacon bits, croutons, sesame
noodles, creamy and fatty dressings, fried chicken, hard-
boiled egg yolks, diced ham, too many nuts, & too much
cheese.
 Toppings to Choose: romaine lettuce, fruits and
vegetables, low-calorie dressings, legumes, beans,
grilled chicken, tofu, flavorful low-fat cheeses

15.  Can you remember what you ate for lunch 5 days ago?
 Tip: Write down everything you eat for at least 3 days.
 There are many great tools to help you calculate your
daily caloric intake…or just ask a dietitian for help!

16. Tips
 Set realistic goals - Healthy weight loss is 1-2 lbs/wk.
 Be patient - Weight loss takes time.
 DO IT FOR YOU! Get healthy for the right reasons.
 Don’t expect perfection – Everyone has slip-ups.
 Buddy up with someone who has the same goals as you.
 Don’t be afraid to ask for help.
 Reward yourself for meeting small goals (but not with
food!).

17. 1.) http://www.livestrong.com/article/377741-10-biggest-diet-mistakes
2.) Ma Yungsheng, et al. Association between Eating Patterns and Obesity in a
Free-living US Adult Population. Am J Epid. 17 Jan 2003.
3.) http://www.webmd.com/diet/news/20090615/skip-breakfast-get-fat
4.) http://www.webmd.com/diet/healthtool-portion-size-plate
5.) Meengs JS, Roe LS, Rolls BJ. Vegetable variety: an effective strategy to
increase vegetable intake in adults. J Acad Nutr Diet. 2012 Aug;112(8):1211-5.
6.) http://www.health.com/health/gallery/0,,20584613_3,00.html
7.) https://www.choosemyplate.gov/SuperTracker/foodtracker.aspx