Get healthy, stay healthy
>>Print ViewPublication Date: 10/03/2006
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The first step to losing weight is to not go on a diet.
"We know that diets don't work," said Annie Mahon, coordinator of nutrition education in the Student Wellness Office.
Rather than dieting, Mahon said it is about choosing how you are going to eat to feel better and have more energy.
"Weight loss can come with that," she said.
Mahon emphasized the importance of not skipping meals, especially breakfast. Skipping a meal defeats the goal of weight loss because it reduces metabolism, and breakfast jump starts this metabolism
"Eating every three to four hours keeps your metabolism steady throughout the day," she said. "And it prevents extreme hunger by eating a more adequate amount."
Portion control is an important part of losing or maintaining weight, but Mahon said just because an item is healthy doesn't mean you can eat as much as you want of it. Exercise can be equally important in weight loss or maintenance.
"Combining exercise with a healthy diet brings you to a healthy weight," Mahon said.
David Miller, supervisor at the Metabolic Research Center, also said he emphasizes portion control. In general, Miller said, the starting point is making up your mind to lose weight.
"People put up barriers; make excuses about why they can't lose weight," he said.
The amount of weight people want to lose is not always realistic, but each person is different, Miller said.
"We are humans," he said. "We need nutrients from each (food) group and a balance of the right food groups at the right time."
Hidden calories, which can be found in such things as sugary drinks and alcohol, become an issue among college students as well. When trying to lose weight, Mahon said sticking to water is a good idea because it has no calories, while soda and fruit juices have excess calories.
For some students, eating healthy meals or exercising regularly can be challenging because of busy schedules, but these things should have the same priority as brushing your teeth. Because of the time crunch, fast food can be appealing. Mahon said most portions are too large and too high in fat and sodium.
"For someone trying to lose weight, it is good to know some choices other than what they might be used to ordering," she said.
Because of busy schedules and late study schedules, late night snacking can pose a problem for students. Mahon said if you eat dinner around six or seven in the evening, it makes sense to be hungry later.
"Try to choose a snack that is not so calorie-laden, like yogurt, fruit or low-fat popcorn," she said. "Avoid the late-night pizza delivery."