Confused about all the diets out there?You’re not alone!It’s tempting to believe that some magic pill or diet plan can melt the pounds away while we continue the habits that produced those pounds to start with – but there is no magic potion.The only sure way to achieve a healthy weight and keep it is to eat a variety of wholesome, tasty foods and get regular physical activity.

To lose weight and keep it off, you need to make some changes – but they don’t have to be difficult or drastic.A few small, easy steps can start you on your way to healthy eating and regular activity.

But first, consider this:Are you truly overweight?

55% of British Columbians are overweight or obese according to the BC Nutrition Survey .However, many of the 45% who were not overweight said they thought they were.Your doctor or a registered dietitian can help you determine whether you are at a healthy weight.Or you can use the steps outlined in the article " Are you a healthy weight ?".

Remember: healthy fit bodies come in a variety of shapes and sizes, and healthy eating and active living are not the only things that make a difference.Consider your age, sex, genetic makeup, culture, where you live, what you do for a living and your household responsibilities – they all play a role in how you look.

Now, if you want to change, here’s how to do it:

• Set realistic goals. For example, walking an extra 10 minutes a day is more achievable than hiking for hours every day.Similarly, you can easily add an extra serving of vegetables to dinner (just add another scoop!) while cutting back on higher calorie food or drinks. Cutting out everything you like isn’t realistic.Small steps lead to success.
• Write down your goals and track your progress.This helps you see and deal with trouble spots.Forgive yourself if you stray a little from the plan, learn from it, and get back on track.
• Plan for success.Keep your kitchen stocked with all the ingredients for quick, healthy meals and snacks.Block off time for your physical activity on your calendar – and use pen, it’s harder to change!

These basic steps can help you turn small changes into permanent habits – with a lifetime of benefits.

Gram for gram, fats contain more than twice the number of calories as proteins or carbohydrates .You don’t have to eat much fat to have the calories add up and, if you eat a lot of fat, you’re more likely to put on weight than if you eat a lot of carbs from vegetables, fruits and whole grains.

The type of fat you eat may also be important.Animal fats (saturated fats) may be more fattening than plant or fish fats.Fish and plant fats appear to be more readily used by the body and less likely to be stored around the waist.They also have some health benefits.

Excess carbs and protein can be converted into body fat too.Any time you eat more calories than you use, you will put on weight – whether the calories come from fats, carbs or protein.

What can you do?

• Lean towards leaner meats.Choose cuts with the words round or loin in their name.
  
• Remove visible fat from meats and skin from poultry.
  
• Enjoy fish (including fatty fish) 2 - 3 times per week.
  
• Choose beans or legumes several times a week.
• Go with skim or 1% milk and yogurt.Choose cheese with less than 20% milk fat (M.F.).These choices contain fewer calories but all the vitamins and minerals of higher fat versions.
• Use less fat and oil.Use half your usual amount of spread on your toast or sandwich.Sauté vegetables in chicken broth. U se cooking spray or just a drizzle of oil in the pan.
• Use cooking methods like steaming, roasting, broiling or boiling that don’t add fat.
• Choose naturally low fat complex carbohydrates such as whole grain cereals, bread, rice, pasta, vegetables and fruits.

• People who have maintained at least a 30-pound weight loss for a year or more eat breakfast every morning.
• Many children who skip breakfast are heavier than those who eat breakfast regularly.
• People who eat breakfast get more of the nutrients they need and are less likely to be hungry for snacks all day.
• Children who skip breakfast or don’t eat enough at breakfast tend to make poorer food choices for the rest of the day than those who do eat breakfast.

Skipping meals in general is not recommended for weight loss.When you skip meals you tend to eat more when you do eat. Eating several small meals over the course of the day helps keep your blood sugar steady so you never get really hungry.When you’re hungry, you’re more likely to make poor food choices.

Breakfast should include foods from at least 3 food groups.Try these ideas to get you going:

• Top a bowl of whole grain cereal with skim or 1% milk and your favorite seasonal fruit – 3 food groups in one bowl!
• Grab a cheese stick and a banana to eat on the bus or train
• Stash cartons of yogurt and boxes of juice in the office fridge.
• Breakfast is when you eat not what you eat.Raid the fridge for last night’s leftovers – pizza, casseroles, soups and salads can all be tasty starts to the day. See the tip sheets Breakfast DoesEvery Body Good and Easy to Make Breakfasts for more great ideas.

Remember: Breakfast is when you eat not what you eat. I f you don’t like traditional breakfast foods try soups, salads, sandwiches or dinner leftovers to break your overnight fast.

Power up on produce

It’s no secret: vegetables and fruit are low calorie powerhouses for nutrients – full of vitamins, minerals, fibre and phytochemicals (see the tip sheet on Phytochemicals for more information).Eating lots of vegetables and whole fruits can also help you trim your weight by displacing higher calorie foods.

In many cases, overweight or obese people who have lost significant amounts of excess body fat have increased the amount of fibre they eat, especially soluble fibre.Soluble fibre keeps food in the digestive tract longer so you feel satisfied or full for a longer period after a meal. High fibre foods also take more chewing than lower fibre foods, contributing to a feeling of satisfaction.

What can you do?

• Pile sandwiches high with fresh veggies such as lettuce, spinach leaves, tomato slices, sprouts, peppers, radishes and zucchini.
• Take plastic bags of cherry tomatoes, baby carrots, snap peas, orange sections and grapes along for easy low cal snacking.
• Hit the produce department or deli counter for bagged salads and washed, cut fruits and veggies.
• Stock up on frozen or canned fruits and veggies for an easy, nutritious addition to any meal.
  

What can you do?

• Reach for fresh fruit instead of dried.100 calories will get you nearly two cups of grapes but only ¼ cup of raisins.
• Add extra veggies to soups, stews, casseroles and pasta dishes – or double up on your servings of vegetables at meals.
• End your meal with fresh juicy fruit or a fruit salad.
• Add fruit to your morning cereal.
  

Watery foods like fruits and vegetables can help you fill up so you eat less.Be careful with your drinks though.Juices, cocktails and other fruit drinks can add a lot of calories without the bulk that fills you up.If you’re thirsty, water is a good choice – refreshing and calorie free so you can drink as much as you need.

How much dairy calcium is enough to aid weight loss?Although researchers continue to look for answers, it’s smart to get at least the recommended intake of 1000mg per day - by eating the recommended number of servings of low-fat milk, and other dairy products each day.

What can you do?

• Top cereal with skim or 1% milk to start your day.
• Add a slice of reduced fat cheese (less than 20% Milk Fat or M.F.) to your sandwich.
• Make dessert double fruity.Mix fresh berries or diced peaches into your favorite fruit yogurt.
• Drink skim or 1% milk with meals.
• Try chocolate milk for dessert.
• Blend yogurt, ice and fruit for a refreshing smoothie.

Remember that calcium is also important for bone health, and that a supplement may be needed if you don't get enough from high calcium or calcium fortified foods.

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Canada's Physical Activity Guide to Healthy Active Living (PDF)

BC Dairy Foundation - Calcium Calculator