When you’ve decided to lose weight, it can be difficult to determine what the best option is for you. With so much diet information out there, what’s the best way to shed unwanted pounds and keep them off?
Experts at the Pennington Biomedical Research Center say the answer lies in incremental changes, not sudden changes: Simple, achievable tweaks like drinking more water, eating more fruits and vegetables, and eating more mindfully tend to snowball into long-term lifestyle changes that help you lose weight and boost your energy.
“It’s a common misconception that good nutrition is all or nothing,” says Renee Stelzer, RD, director of the research center’s Metabolic Kitchen and registered dietitian at Pennington Biomedical. “The old adage, ‘Don’t let the perfect get in the way of the good,’ is so true.”
Pennington Biomedical is a world-renowned nutrition research center that has been at the forefront of research into how diet impacts health for decades. Building on hundreds of studies demonstrating the value of sound nutrition, this year the center launched its “Small Shifts” campaign to showcase the cumulative value of making common sense, everyday changes.
“A good place to start is to make sure you’re eating a variety of fruits and vegetables and lean sources of quality protein every day,” says Jacob May, PhD, an assistant professor of biomedical sciences at Pennington who studies the effects of nutrition on conditions like asthma.
Substituting fruits and vegetables for less healthy foods is easy, both at home and when dining out. If fresh produce is hard to find, frozen fruits and vegetables are nutritious, as are low-sodium, low-sugar canned foods, says Stelzer.
Drinking more water is another easy fix that works twice as well: Hydration is essential for many bodily functions, and drinking water instead of sugary drinks can save you a ton of unnecessary calories.
Dr. May and Dr. Stelzer say it’s also important to embrace mindfulness: Start thinking about what you’re eating and how it makes you feel. Chew slowly. Notice when you start to feel full, rather than just eating mindlessly.
Everything in moderation. If you are mindful of what you eat, calories will be burned naturally.”
Renee Stelzer, Registered Dietitian, Pennington Biomedical
Above all, don’t let your “imperfect” actions undermine your overall determination to live a good life.
“Even if you make a choice that you think is unhealthy, it won’t ruin your entire day,” Dr May says.
To join Pennington Biomedical’s “Small Shifts” campaign, participants are encouraged to register online at pbrc.edu/smallshifts. Upon registration, participants will receive a free health journal with helpful health resources, a habit tracker, meal planner and recipes from Pennington Biomedical’s Metabolic Research Kitchen.
Additionally, participants will receive a monthly “Small Shifts” message where researchers will provide guidance on new small changes to make. Participants’ names will also be entered into a monthly drawing for prizes such as water bottles, t-shirts, and Bluetooth earphones.
If you would like to take part in the “Small Shifts” campaign, share your journey using the hashtag #smallshifts.
sauce:
Pennington Biomedical Research Center
