7 Secrets to Weight Loss Success: Part 1

Take a minute and think about the word "diet ". What immediately comes to your mind ?

If you are anything like me, its words like deprivation, depressing , drudgery, hardship or disappointing --- talk about negativity! No wonder diets don't work.... they are so difficult!

So how does one lose weight? The first secret to ensuring weight loss success is to take some time to plan and prepare what you going to eat. That may be difficult to hear, but its true. Lasting change won't happen unless you plan for it.

Planning seems so impractical in this "obesogenic" we live in. What do I mean by that? Everywhere you look there is food or an advertisement encouraging us to think about food and eat, eat, eat! As a result, it becomes second nature to overeat and gain weight as a result.

If we don't think about what we're going to eat ahead of time and plan our meals and snacks, we are then left at the mercy of these messages that come at us from all sides at all times of the day and night ---" Taco Bell's open late" or what is commonly heard in fast food restaurants, "For only 30 more cents you can supersize your order and get twice as much. What a deal!"

If we don't prepare ahead and have some kind of plan to deal with these messages, then the sights, sounds and smells of food (that maybe we don't even really want to eat) becomes just too much for us .

One thing that's very helpful in planning is to prepare some lower calorie snacks that you can carry with you at all times-- put some in your desk drawer at work, in your purse, in your car --so that when you get hungry you've got something handy that you can snack on that will squash those hunger pangs. What are some snacks that you could choose? Raisins and apricots or really any dried fruit are good choices. Did you know that now you can even buy an individually packaged dried plums? A couple or three of those make a wonderful snack that can kind help get you over the hump. Of course fresh fruit is an excellent option, too.

Small packaged bags of nuts or even a granola bar would work. Have you noticed how many varieties of granola bars are out there now on the market? Make sure and examine labels carefully, as some contain very few vitamins and minerals and usually loads of sugar. All Bran has some new ones that are relatively high in fiber and low in calories. Another tasty one is Country Choice Organic Oatmeal Squares. These are loaded with fiber, good taste and a relatively small amount of calories, however they are not sugar-free. By the time you finish eating the bar you feel satisfied, not like you've got to order some French fries at McDonald's to get filled up!

Try not to go more than 3 or 4 hours without eating; plan the times for your meals and snacks. Research has shown that people who eat on a regular basis have an easier time with weight loss. You don't have to eat large meals, maybe it's only 500 calories every three or four hours. This way it's easier to avoid high calorie binges, because you never allow yourself to become super hungry at any time during the day.

How many of you can relate to this--its Monday morning and you skip breakfast (thinking you'll cut down on calories) before you head off to work. By midmorning your stomach is growling and you are so hungry you go out to get a drink of water at the fountain down the hall, and in the process pass by the employee break room. What's on the table but a nice, fresh box of Krispy Krème donuts ... hard to resist even when you're not hungry... but when you're super hungry, it's downright impossible to resist!

Now what would have the situation been like if you would have started the day with a nice filling breakfast ? (This doesn't have to be a lot of calories, by the way.) Then when you see that box of Krispy Kremes they might not look quite so enticing. Granted, they will probably always look tempting, but it will be easier for you to pass them by because your stomach is not growling and you are not in such a terrible state of misery. Planning ahead does pay off.

About the Author
Sue Roberts, MPH MS RD/CN is a certified nutritionist and registered dietitian. Find out more about her weight loss program, Alongside: Your Virtual Weight Loss Solution at http://www.youronlinenutritionist.com/Alongside1.html .