Dairy Council of Arizona shares how to lose unwanted holiday pounds

Dairy Council of Arizona is a paid sponsor of Sonoran Living Live

Don't be Fooled by Fads
Did you gain too much weight over the holidays and are now suffering from a "Holiday Hangover"?  Did you make a New Year's Resolution to lose all that extra weight and get in shape?  Well, you're not alone.  Millions of Americans have the same problem and have set the same goal.  

Forget the fads.  They're easy to fall for because they promise quick, easy weight loss. If you're following an eating plan that lacks variety, cuts out an entire food group or focuses on a "super food", you are probably on a fad diet.  Almost any "diet", even a fad diet, will work in the short-term.  Unfortunately they only result in temporary weight loss and you often end up gaining back more than you lost in the first place.  For long-term, sustainable weight loss, you need to make healthful lifestyle changes that you can live with the rest of your life.  

Follow these tips to make sure you are getting all the nutrients you need to stay healthy and get your weight under control.
·    Shop in 'Outer Space' - Shop the perimeter of the store - this is where you'll find the nutrient rich foods that are loaded with vitamins and minerals, with minimal processing.  Look for foods from the five food groups: fruits, vegetables, whole grains, lean meats and low fat and fat free dairy foods.  
·    Don't Ditch the Dairy - milk, cheese and yogurt provide over 75% of the calcium in the American diet but only about 3% of the fat.  And they're rich in protein and several other nutrients.  It's much easier to meet your vitamin and mineral needs by including 3 servings of milk, cheese and yogurt each day.   
·    Pay Attention to Portions - learn what counts as a serving of your favorite foods and you'll be able to reduce your overall intake and fit those favorite foods into your eating plan.  Visit http://www.choosemyplate.gov for details on serving sizes for all food groups.
·    Plate and Packaging Perils - Reducing your plate size can help reduce your dress size.  Changing from a 12" plate to a 10" plate at dinner can mean 20-25% fewer calories at that meal, plus you will probably feel more satisfied psychologically.  Serving yourself from a smaller package can result in a 10-15% smaller portion served.  
·    Activate - physical activity is one of the best ways to help maintain your weight.  At least 30 minutes several times per week can burn calories and build muscle mass, which also helps in weight maintenance.

The bottom line is eating nutrient rich foods and being physical activity every day is the best way to get healthy and stay healthy.  It may not be the magic bullet you were looking for, but it is the real key to success.

For more great recipes and other nutrition tips, visit     www.dairycouncilofaz.org 

Like us on Facebook: Arizona Milk Producers/Dairy Council  www.facebook.com/AzMilkProducers     .  And follow us on Twitter: https://twitter.com/TerriVtheRD and https://twitter.com/AzMilkProducers.   

By Terri Verason, MS, RD
Director of Nutrition Education, Dairy Council of Arizona

Dairy Council of Arizona is a paid sponsor of Sonoran Living Live

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