Dieting Sensibly

I enjoyed a smoothie and a tete-a-tete with Florida State University dietitian Mary Sanchez about sensible dieting. At a school like Florida State University, a school known for its wild parties and beautiful girls, the pressure to stay thin is intense. This is made even more difficult by the “freshmen fifteen” and the constant calorie-ridden alcoholic party favors that local girls often frequent. “Many of these girls are out of their parents’ homes and on their own for the first time,” says Sanchez, “They have to learn to make good eating habits now.”

The pressure is not reserved to women. Men experience difficulties with weight control too. Forming good eating habits in the beginning is important, otherwise a healthy diet always feels like a sacrifice. Below are ways Sanchez says you can lose weight sensibly and monitor healthy eating.

When you first begin your new diet, it’s good to keep track of your progress. Begin your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.

Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away.

When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.

Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person.