The word “diet” has taken on a negative meaning, but think about it – don’t we all maintain a diet every day?  The common dictionary definition of diet is “food and drink regularly provided and consumed”.  Since no one wants to, nor should, give up this understandably popular habit, we need to give up the negative viewpoint instead.  

Stop thinking of a diet as punishment and deprivation and think of it as rewarding your body in a positive – and necessary – way with healthy, delicious choices.  Most of us believe that the best way to lose weight is by setting ourselves up to fail because most weight loss diets are designed to work only in the short-term for impossibly perfect nibblers.  This is not going to work for us!  We need real food.  So we start out unhappy, usually have trouble sticking to the prescribed routine, then this makes us eat even more when the diet is over and we are again free to choose our old unhealthy favorites.  

So actually the best way to lose weight is to begin eating a healthy diet (most of us don’t), and make permanent changes to your daily routine that will improve your overall fitness level.  Over time, combining healthy eating habits with building muscle  will raise your body’s metabolism so you burn more calories.  A healthy diet, fewer calories and more exercise equal weight loss.  Surprise!

You can increase your body’s metabolism simply by increasing physical activity and by eating smaller meals throughout the day.  This will probably require a lifestyle adjustment for all of us, some a small adjustment and others a major overhaul, but this can be done long-term by starting gradually to live a healthier lifestyle. 

Making these changes does not have to be hard.  For example, sneaking in a bit of exercise, even with today’s busy schedules, can easily be worked into your daily routine.   Simply take the stairs instead of the escalator or elevator, or park in the remote spot at the far end of the parking lot, then walk briskly to your destination to get your heart pumping a few times per day.  

 Take short breaks throughout your day to take a stroll around your office building (even the sternest boss must allow you a break at least twice each day) or stroll around the block if you’re at home.   These small steps to burn a few extra calories will improve the results of your exercise program, and ultimately, as your metabolism increases, you will be burning fat while you’re not even working out.

Eat smaller meals.  After all, wouldn’t you be thrilled to eat six times a day instead of only three??  Heaven!!  Making them nutritious, delicious and filling makes them enjoyable and healthy.   By feeding your body smaller meals to process more frequently throughout the day, you keep the digestive system active, helping to burn excess calories.  When your body senses that it has consumed more calories than it is burning, it will begin to convert those excess calories to fat.  Eating the standard American three square meals per day…increasingly large ones at that…actually puts your body into a feast-famine cycle causing your metabolism to increase then slow back down several times a day.   It is better instead to keep it running continuously and evenly throughout the day.

But remember – these small “meals” cannot be full meals, but rather more like healthy and fulfilling snacks.  There are many healthy snacks, now packaged in convenient servings of 100 calories each, which you should keep on hand, which can be a part of these small meals.  It doesn’t have to be complicated either.   Simply dividing your existing three-meal-a-day portions into several meals is a good way to keep eating a steady flow of calories throughout the day. .

And finally, don’t make the mistake of thinking that living an overall healthier lifestyle means hardship and deprivation.   No foods that you love need to be “forbidden”; allow yourself to add in some of those foods in moderation.  Since you are not on an extreme crash diet, but are merely changing your eating habits to a more healthy diet, there is nothing that is completely off-limits.  Premium dark chocolate is even a healthy choice now, so treat yourself occasionally for making healthy choices.   Choosing a healthy diet and allowing yourself some leeway to enjoy your favorite foods is the best way to lose weight and keep it off long term.