When it comes to successful weight loss, knowledge is power. You can't ever know too much about what you put into your body or have too many strategies for enjoying a healthful relationship with food.
Ready for a handful of smart eating facts and strategies to add to your weight loss arsenal? Challenge yourself with this quiz!
True or False?
1. One of the most important snacking strategies is to buy a variety of different bags and containers of food.
2. Pears have more fiber than any other fruit.
3. Short, wide glasses are better for visualizing a reasonable beverage portion than tall, thin ones.
4. Past, unsuccessful efforts at weight control can be a predictor of present day results.
5. You know you need to do something to be healthier and leaner but don't know where to start and you don't want to slide back to failure again.
My Answers
1. One of the most important snacking strategies is to buy a variety of different bags and containers of food: FALSE (for more than one reason!).
First of all, no matter what the food, don't choose that economy-sized bag if your goal is weight loss. Such a container comes with no limits to a portion--until the container is empty.
Second, too much variety creates temptation. I'd say the better strategy is to stick with just a few snacks so that maybe a little boredom will set in. That's not so bad if eating less will result!
And finally, the whole "bags and containers" idea implies that the snack foods in question aren't fresh, which means they're more likely to be loaded with preservatives and sugars. Real foods--whole, fresh, organic, nutritious--tend to come in nature's own "packaging." Think fruits and nuts.
2. Pears have more fiber than any other fruit: TRUE.
When I learned this fact, I, too, was surprised. One medium pear (with the skin on) has more fiber than just about any other fruit, 5.5 grams.
3. Short, wide glasses are better for visualizing a reasonable beverage portion than tall, thin ones: FALSE.
A study by Cornell University professor Brian Wansink showed that the shape of a glass affects how much people perceive to be in it. Even after practicing the appropriate amount, test subjects who were asked to pour 1.5 oz. of liquid into a short, wide glass added between 10% and 30% more than they did when given a tall, thin glass.
That extra measure can add up, so do your body a favor. Plenty of water is always a great choice, but the next time you pour a drink that packs calories, reach for a tall, thin glass to limit unwanted quantities--and weight.
4. Past unsuccessful efforts at weight control can be a predictor of present day results: TRUE.
Sometimes reflecting on weight-loss history can be disheartening--so much so that it discourages a person from making any new attempts. If you look at past efforts and see nothing other than the failure at the end, the whole memory is of a negative experience.
But a shift in mindset can set you on the path to success! Look again at those previous weight loss attempts, but don't focus on the disappointments. Instead, think about what you learned: How did you feel at the beginning? How long did it take to see the first few pounds drop off? When was it most difficult to stick to the plan? What was the trigger that finally pushed you to override your plans? How did you feel when you abandoned ship? This is valuable knowledge. Use it to craft a plan that's truly sustainable.
5. You know you need to do something to be healthier and leaner but don't know where to start--and you don't want to slide back to failure again: TRUE.
More often than not, this is accurate. When I ask my patients and coaching clients why they procrastinate beginning a new weight plan, they often say they fear of failing once again. Understandable as it is, this reason keeps people stuck in an unhealthy, unhappy place without anywhere to turn.
But don't forget, there are also weight loss success stories, people much like you who've faced many of the same challenges. They've found a way to make it work, and so can you. Take heart. Given the right attitude and the right support, a leaner, healthier, more vibrant YOU is indeed possible.
Roberta Roberts Mittman, L.Ac., Dipl.Ac., M.S., is a nutritional and lifestyle consultant, holistic mindset mentor, and nationally board-certified acupuncturist. Roberta is excited to announce her new program, THE WEIGHT IS OVER, a perfectly timed wellness SOS after summer fun has left you with more pounds than memories. This 12-session group teleprogram will guide you step by step to finally release your extra baggage and find the way back to your own personal success in a safe, intimate group setting. Find out more or register today!
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