Hungry for weight loss?

  • Published
  • By Tech. Sgt. Mary Davis
  • Public Affairs
Vance Air Force Base, Okla. --  Losing weight on fad diets may sound easy, but can taste terrible.
Following extreme diets and taking diet pills causes short-term weight loss, while eating well-balanced meals with proper portion sizes creates a healthier, long-term way to lose weight, said Tech. Sgt. Lisa Baker, the health and wellness center's NCO in charge.
"There is no fad diet that's good for you. Most fad diets are quick fixes, so you may gain all the weight back plus more," she said. "The key is creating a lifestyle change. Eat well-balanced meals and decrease portion sizes."
Many times, people consume larger portions than they really need, Sergeant Baker explained. For example, a serving size of any beverage is 8 ounces, but soft drinks from a vending machine can be 12 to 20 ounces -- that's 2.5 servings and sometimes more calories.
"It's important to watch what you eat to maintain a healthy body and sustain a healthy weight," she said. "Eating well-balanced meals helps people lose weight while lowering the risk for diabetes, hypertension and high cholesterol."
Many people who want to lose weight may place more emphasis on their workouts than what they eat, Sergeant Baker said.
"If you are not eating properly, you may reach a point where you stop losing weight -- a plateau," she said. "Reducing your calories and working out can help you reach your weight-loss goal faster."
While eating fat-free food may help people reduce their weight, it's not "all-you-can-eat" food, according to Sergeant Baker.
"Food that's fat free isn't calorie free," she explained. "Your body needs a certain amount of calories, and anything consumed over the amount will be stored as fat. That's why it's important to check out the fat and calorie content in your food and eat in moderation."
What's the best way to keep hunger pangs at bay?
"Eat four to six small meals a day. This keeps your metabolism up and prevents you from getting hungry," said Sergeant Baker, who hails from Bonaire, Ga. "Although you may feel like you're constantly eating, you are keeping your metabolism running strong all day, which helps you lose weight."
Shedding pounds after a baby is difficult, but definitely attainable, said Staff Sgt. Debra Reddecliff.
"I've cut my food portions in half and run about five times a week," said the executive assistant to the command chief master sergeant.
She's also cut out soda from her diet.
"I drink a lot of water now," said the mother of two. "I've lost about 5 pounds so far."
For more information about diet and nutrition, call Sergeant Baker at 7968.
(Editor's note: This is the last article of a four-part fitness series.)