DEAR DR. BLONZ: I wanted to share my formula that has been working to slow, and even counter, my expanding waistline: Eat slowly, chew completely, relax and enjoy your food! That's it. I'm surprised no one has mentioned this very simple method. Except maybe it isn't so strange, when you consider that it costs nothing! -- M.D., Vallejo, California
DEAR M.D.: The road to weight loss tends to be a long trek, but your logic is definitely on track. Most of us fail to understand that it takes years, if not decades, to amass the unwanted pounds we are anxious to lose. We balk when it comes to the battle, and this opens the door for products promising a quick fix. Most offer nothing more than an effective sales pitch, and the only thing lost is our bank balance.
Here are some successful weight-loss steps I have gathered; you will see your "eat slowly" on the list.
-- Plan meals. Eat three meals a day and envision definite portions before you start the meal. If you're still hungry after the main course, fill up on salad, low-calorie vegetables, fruits and whole-grain breads.
-- Add more liquids to your diet, such as soups, low-calorie beverages and water. These can provide fullness and help cut down on calories.
-- Eat slowly, and pace your meals to a minimum of 20-30 minutes. The brain doesn't provide instant feedback that the body has taken in enough food, so if you eat until you feel stuffed, you've probably had too much.
-- Keep your activity level up. Try to introduce new activities often, such as riding a bike, or find a park, neighborhood or shopping mall in your area where there are good walking trails. Make walking and taking the stairs a part of your daily routine. When running errands, park far away from the entrance rather than hunting for the closest space.
-- Set up a schedule where you ride a bike or walk at least three times a week. Listen to music, podcasts or audiobooks, or watch something while you exercise. (I watch movies on my iPad while using the elliptical trainer at the Y. It makes the time -- and the stored calories -- slip away.)
-- Make a commitment and keep track of your efforts. Decide on a way to score your progress, and set up a series of incentive rewards for intermediate goals. Share your efforts with your partner, and consider telling others in your social circle who might have similar concerns. This will add support, along with social pressure to succeed.
-- Shift to a monthly weight check. Body weight is a sum of fat, muscle, bone and water, and does not always reflect changes in body fat. Understand that there will be periods during which your scale weight will not change, despite a continued adherence to your plan (and loss of body fat).
-- As you begin to lose weight, alter or replace clothes that no longer fit. You'll immediately know if lost pounds begin to reappear.
Self-directed individuals are more likely to succeed, so why not you? With patience, conviction and good planning, you can achieve positive results. But whatever happens, the above strategies will definitely result in a healthier you.
Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.