Lose weight through lifestyle changes, not diet

  • Published
  • By Kellie Jensen
  • Fitness Program coordinator
VANCE AIR FORCE BASE, Okla. --  In preparation for Vance's Biggest Loser competition, I read an article by David Zinczenko called "7 Habits That Make You Fat." Mr. Zinczenko is editor of "Men's Health" and co-author of the national bestselling series, "Eat This, Not That!"

As I started my Biggest Loser adventure, I thought I would try some of his suggestions and see if they made a difference.

Fat Habit #1: Putting the serving dishes on the table.

Research shows that we eat 35 percent less food when the food is in the kitchen instead of on the table. I didn't measure my food consumption, but in line with this, I did not allow myself to eat food out of the box or container.

I find that I lose track of how much I'm consuming when I just grab crackers or nuts out of their container. So, I methodically portioned out any almonds or Triscuits I ate and put the box away before I started eating. I definitely noticed I didn't eat as much as I would have if I would have been eating out of the box. Not to say that I didn't want to get that box back out, but I held back.

Fat Habit #2: Getting too little or too much sleep.

I'm the mom of three kids ages 3 and under. Sleeping the appropriate amount isn't always an option. I'm throwing this one out the window.

Fat Habit #3: Not multi-tasking while watching TV.

Folding laundry is the perfect multi-tasking activity while watching TV.

Fat Habit #4: Drinking soda.

I used to drink a diet soda every few days, but somewhere along the way, I have become a chronic regular soda drinker. Every day, I found myself looking forward to my Dr Pepper or Sonic Vanilla Cream Coke. Nothing like adding more sugar and fat to an already calorie-laden carbonated beverage.

For me to lose a few extra pounds, this was definitely a habit that had to go. Drinking even half a can of soda a day increases your chance of being overweight or obese by 26 percent. And diet soda isn't any better. Research has shown that those individuals who drink diet soda are no thinner than their regular soda consuming counterparts. My days of Dr Pepper and Vanilla Cream Cokes are no more.

Fat Habit #5: Taking big bites.

This is a challenging one for me. I usually eat breakfast in the car on the way to work. Lunch is typically at my desk. And dinner -- well, dinner is whatever my husband and I can throw down while holding babies and coaxing a 3-year old to eat something other than pizza, hot dogs or chicken nuggets.

Needless to say, I gulp down my food. But I made a conscience effort to slow down and take smaller bites of my food. Savor it. Enjoy it. I tried to take a drink of water between bites. I found that I became fuller faster.

Case in point -- I ate a Philly cheesesteak sandwich, not your typical diet food, but I only allowed myself half of the sandwich and I really was satisfied before I finished it. In my opinion, this is a huge change I can make in my life that would allow me to eat anything in moderation and lose or maintain my weight.

Fat Habit #6: Not consuming enough fat.

I didn't track my fat/carb/protein ratio, so I'm not sure how this habit fit into my diet.

Fat Habit #7: Not getting the best guidance.

Mr. Zinczenko's article said that individuals who sign up for e-mails or tweets that give fitness and nutrition advice tend to make positive changes in their life in those areas. Also, don't forget your local Health and Wellness Center Staff. They can help you with your fitness and nutrition goals, as well as with tobacco cessation or managing stress. For more information, call the HAWC at 213-7968.

All in all, losing weight is not about dieting. It's about making lifestyle changes that are going to stick. By following Mr. Zinczenko's advice and breaking some of the fat habits, I didn't feel like I was on a diet and I lost two pounds in one week. Not bad.