Dieting For Weight Loss - Health Care Department California

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Dieting for Weight Loss
Are you Doing It? Are you doing it for Yourself?

The most common reason that people cite for dieting today is weight loss. While most of us would love to claim the noble mantle of dieting for health the vast majority of us are doing so for vanity. This, however, is a perfectly acceptable and plausible reason for making the lifestyle changes that are necessary in order to diet.

In fact, this reason might prove to be a far greater motivator than many of the other commonly stated reasons for dieting.

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When dieting for weight loss one of the most common complaints is constantly feeling hungry. In order to help combat this, you might want to incorporate some of the following strategies into your dieting program. First of all, eat more high fiber foods. Whole grains, apples, pears, and lima beans are a great source of fiber as are many breakfast cereals. Easy does it however when it comes to fiber as it may be filling but there are some unpleasant side effects that may accompany heavy fiber eating (remember that beans are a good source of fiber). Try using a product such as Bean-o when consuming larger amounts of fiber. You might also try spreading your fiber intake throughout the day rather than consuming all your daily fiber at once.


Another method for feeling fuller when dieting is to drink plenty of tea or water while dieting. Water (or tea) provides an important service to the body and is very necessary when it comes to delivering all the nutrients where they need to go. Water also helps regulate your metabolism, which is very important to the dieting and weight loss process.

Additionally, tea or water will help you skin retain its elasticity so that your skin can go more easily back into place once the serious weight loss begins.
Learn to control your portions. We live in a world where portions are over inflated and super sized so often that we no longer know what an appropriate portion looks like. Restaurant meals are quite often more than adequate for at least two full meals and that is before salads, soups, appetizers, or desserts have been ordered.

Learning to portion correctly can save you from over loading your calorie intake for the day massively. It can also help you get extra helpings of the lower calorie foods such as lettuce and other vegetables rather than taking such large portions of calorie rich starches or fried foods.


Do not go "Gung Ho". There are limits to what the body and the mind can handle. When you go on a diet you are making a drastic change to your bodies caloric intake. If you go overboard you can lead to health risks along the way. Begin cutting calories a little at a time and incorporate changes as you go rather than going in with an all or nothing attitude. If you go overboard with your dieting plans chances are that you are dooming your diet to failure.



garden exercise for weight lossTake your diet one step at a time for the best results and be sure to incorporate extra physical activity into the mix. Even gardening when done on a regular basis can burn calories, so can cleaning the house, and playing with the little ones.

Take a walk to the park or the corner store rather than getting in the car and pull a wagon or push a stroller while you're at it. The added weight will be just enough resistance to burn a few extra calories.


Dieting for weight loss does not necessarily have to be a major sacrifice on your part but in order to be successful it will be a radical change in lifestyle, particularly if you need to lose more than a few vanity pounds. The health implications of loosing the weight are well worth the required effort and should not be taken lightly no matter how excited you are about your new body that is hiding inside your old one.

Diet Compliance Vs. Diet Cheating: How Strict Should Your Weight Loss Program Be?
Let us explain something...

Depriving yourself of foods you enjoy is not productive to your fat loss efforts in the long run. If you want to lose fat permanently and healthfully without going crazy with cravings or battling with binges, then here’s what you must do instead:

- find a sensible way to work even your most "sinful" favorite foods into your diet, but do it in an amount and frequency that doesn't set you back or sabotage your progress.

This can be done by allowing yourself some "cheat meals" (some people call them "free meals" or "reward meals.")

One really good way to look at the "cheat meals" concept is in terms of  “compliance," which means, what percentage of your meals are following the guidelines of the program and what percentage are off the program.

Too many meals or days off the program and your results are compromised. Too many days in a row eating nothing but "rabbit food" and you go insane with cravings, right?

How much you need to comply (stick with) your diet program varies from person to person. It depends a lot on how ambitious your goals are and on how responsive your body is to nutrition and exercise.
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When making your decision, keep in mind we all have different genetics and body types, which is something we will discuss in great detail in one article that we are creating.

For example, are you a carb-tolerant mesomorph who gains muscle easily and loses fat easily or are you a carb-sensitive endomorph who gains fat easily?

Depending on the answer, your diet program may need to be more or less strict than others.

Don't compare yourself to others - you have to get to know your own body type. Some people can "Get away with" more cheat meals and still make progress.

Unless you're a competitor in physique sports like bodybuilding, fitness or figure, or you're getting ready for some type of transformation challenge or photo shoot, We suggest at least 90% compliance.

Whether you adjust your level of compliance above 90% (get more "strict") or below 90% (get more lenient), depends how far away or close you are from achieving your goals, and most importantly, on what kind of results you're getting each week.

If you're complying 90% of the time, and you’re getting awesome results, then you don't have to change a thing, and you may be able to loosen up your diet a little. We know some people who are definitely only "on the program" 80% or 85% of the time and they look great.

90% compliance means you are following healthy nutritious, fat-burning eating guidelines 9 meals out of 10.

For example, if you're eating small frequent meals like any effective fat loss program suggests, that's 5 small meals a day X 7 days a week = 35 meals. 90% compliance means about 31-32 of those meals are spot-on! The other 3 or 4 are for you to enjoy special occasions, reward yourself, and live a little.

If you're like most people, and you simply want to drop a few pounds, trim a few inches off your waistline and look better in shorts or in a swimsuit for summer, then 100% compliance is unrealistic and unnecessary.

90% compliance is more realistic as a lifestyle, while being strict enough for most people to get results.

On the other hand, if you had a very ambitious goal like preparing for a figure or fitness competition and you thought you had to reach at least 12 or 13% body fat (which is very low for women), and you knew you would be onstage with judges looking at every inch of your body in a teeny bikini (paying very close attention to whether anything on your butt and thighs was "jiggling"), then you would want to be as strict as possible during the pre contest diet period (100% compliance or very close to it).

Keep in mind  that in a competitive situation, every time you "cheat" and your competitors don't cheat, you decrease your probability of placing high in the contests.

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Unless you have a competitive physique goal like this, however, then total deprivation of pleasure foods or cheat meals (100% compliance), is not necessary because you always tend to crave what you cannot have.

That's a binge waiting to happen.

We prefer this 90 or 95% compliance approach over the "entire day of cheating"  approach, because we have seen people use the term "cheat day" pretty loosely (basically making it the equivalent of BINGE DAY), and they do a lot of damage in terms of setting their progress back.

They end up frantically playing "catch up" for the better half of the following week with punishing extra exercise and dietary deprivation. Slow and steady is better than binge and punish don't you agree?

Allow yourself some leeway.

Enjoy food. Enjoy life. Have your pizza, or chocolate or whatever makes your stomach happy. It will help, not hurt in the long run.

Just be sure to be mindful of your calorie limits, and when you say you are going to comply 90% of the time, then keep your promise to yourself and comply!

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