Non-diet method can help you lose weight

Have you ever noticed that as soon as you tell yourself that you can’t eat a certain food, you want it even more? It’s all you can think about, and no matter what else you eat, it doesn’t satisfy the craving for that forbidden food.

The next time you’re trying to lose weight, instead of banning certain foods outright, try this non-diet approach:

1. Focus on the healthy foods that we do not always eat enough, like fruits and vegetables.
Fruit is nature’s version of fast food. So grab an apple, banana, pear, peach or other seasonal fruit as you hurry out of the house. Better yet, take two different fruits to have on hand during the day for when you get hungry.

2. Super-size your vegetables at meals and snack time. Aim for 2 ½ cups of vegetables a day.

3. Eat more low-fat dairy. Try low-fat Greek yogurt. It is high in protein and calcium and a real nutritional bargain for a reasonable amount of calories. Add some sliced almonds, a touch of honey or sugar substitute, or some cinnamon and a sliced banana for variety.

4. Eat more whole grains – they’re heart healthy, good for your figure and they may help reduce our risk of cancer and diabetes. So eat more of whole wheat, oats, brown rice and barley. Popcorn is a whole grain also and can be a great low-fat snack.

5. Work on purposeful physical activity. Take a look at you current lifestyle and strive to make simple changes.

Do you spend much time on the computer, in front of the television, or sitting while talking on the phone? Instead, see if you can get a standing work station.

Fit in some exercises while watching your favorite show. Even if you work on push ups, lunges and sit ups during the commercials, you will be further ahead. Walk and talk while chatting on your cell phone.

The idea here is to make good health, not weight loss your primary goal. Happiness should not be dictated by a number on the scale. By making changes to improve your health, you may see that the weight come off as an added bonus.

So next time you go to the grocery store to purchase your fruits, vegetables, low-fat dairy and whole grains, park farther away from the store. Take an extra lap around the store before you start your shopping and make a couple trips to and from the car to unload the groceries.

And most important, enjoy the taste of eating healthfully and you’ll enjoy your health!

Registered dietitian Pat Palmisano is regional health promotion supervisor at Excellus BlueCross BlueShield. For more tips on staying healthy, visit excellusbcbs.com