No Magic Bullet

We all know there's no such thing as a magic bullet when it comes to weight loss. It takes hard work, perseverance and a lifetime of watching what you eat. I'm a perfect example of that. I lost a lot of weight quickly and gained it back (some of it, anyway!) just as quickly by going back to my old, bad habits.
My belief is that you do whatever works for you to lose the weight, but the bottom line is you have to change your habits to keep it off long term!

A successful approach to sustained weight loss incorporates dietary changes, regular exercise, sufficient sleep and changes in behaviors toward food, especially in using food as rewards or in response to stress.

This is from an article about why fad diets don't work and some ideas about what does work. It appeared on SFGate.com this week. You can read the full article here.

• Total daily calorie intake should be based on activity, age and desired weight. A 65-year-old woman with sedentary lifestyle (light daily physical activity) needs 12 calories per pound of her target weight. The same woman with a high-activity lifestyle - who walks 3 miles a day at a 3- to 4-mile-per-hour pace, for example - would need about 19 calories per pound of target weight. Estimates are slightly higher for men.

• Everyone should include in their daily diet about 15 to 20 grams of fiber and adequate protein, which is about 0.7 to 0.8 grams per kilogram (or 2.2 pounds) of their weight. They should limit fat, and make sure their diet is varied and includes their favorite foods, which will increase the chances for success. 

• Most successful dieters report eating breakfast, and they space out meals and snacks over their day to avoid feeling hungry. They don't eat within several hours of bedtime, when metabolism slows.

• Successful dieters have plenty of tips to share, such as splurging one day a week or indulging in a small portion of a favorite treat every day. Some dieters suggest using smaller plates, sitting for all meals or having five colors of food at every meal. 

• Prescription medications can help to jump-start a diet but they are not effective when used in isolation.

• Exercise should begin with a small increase in activities every day and increase gradually. A good place to start is 20 to 30 minutes of daily walking. In one large study, people who maintained weight loss for five years exercised one hour a day. People with joint problems or who have difficulty walking can use weights and resistance bands while sitting, or they can swim or join an aquatic aerobic program if they have access to a pool.

• Expectations need to be reasonable. Weight loss targets should be about 1 pound per week.

• People should weigh themselves on the same day of the week at the same time.