T he weight reduction list goes on and on -- Atkins Diet... high-carbohydrate diet... Weight Watchers... Jenny Craig... South Beach Diet. People swear by that with which they have had recent success -- and then, usually, the weight returns and they are dismayed. In the end, there's really only one diet that works: Eat less and exercise more.

To learn about dieting and weight loss, I spoke with Eric Yarnell, ND, RH, an associate professor at Bastyr University in Kenmore, Washington, and vice president of Heron Botanicals, Inc. Most critical, according to Dr. Yarnell, is to make the commitment to lose weight. Once you do, you must work with your health-care professional to develop a diet plan that you can realistically live with and follow -- one that is also effective and practical.

LOW-FAT OR LOW-CARB?

For the last 20 years, Americans have been on the low-fat bandwagon. In order to lose weight, we were instructed by the medical establishment -- from the surgeon general on down -- to cut the fat out of our diets. That certainly didn't work, as obesity and diabetes soon rose to epidemic proportions in the US.

The whole concept of "fat is bad" was very short-sighted, says Dr. Yarnell. It failed to take into account that there are healthy fats that our bodies require for normal function. Moreover, people have to eat something, and so they switched from high-fat foods to low-fat products packed with white flour, sugar and calories... and people continued to get fat. Dr. Yarnell stresses that calories do matter, and people seem to have lost sight of this.

Now low-carb diets, from Atkins to South Beach, have assumed center stage. These wildly popular plans allow fats and proteins, while severely limiting carbohydrates -- pasta, white rice, white bread and sugar. Dr. Yarnell points out that in controlled studies, low-carb diets don't fare any better than other diet plans. In the long run, there is no difference in weight loss. He adds that a key reason any diet may work is that, when followed correctly, you consume fewer calories.

The bottom line is that elements of each of these approaches make sense -- or have worked. Yes, it is good to limit your intake of the saturated fats in meat and dairy products, the trans-fats in processed and fast foods, and refined carbohydrates -- white flour and sugar. All of these contribute to higher rates of cardiovascular disease, obesity and diabetes. But don't throw out the baby with the bathwater -- there are also plenty of healthy fats (in salmon, tuna, olive oil, sesame seeds, etc.) and healthy carbs (in vegetables and whole grains).

According to Dr. Yarnell, the key to any successful weight-loss plan is to eat a variety of whole foods and expend more calories than you take in. How to do this? Simple -- Eat less and exercise more!

TAKE SMALL STEPS TOWARD A HEALTHIER LIFESTYLE

Dr. Yarnell acknowledges that it is very difficult for people to change their diets and lifestyles so, he encourages his patients to start out by taking small steps. Walk before you run... limit a food before excluding it. Other smart strategies...

• Cook for yourself, and incorporate more nutrient-rich whole foods into your diet. Fast foods and processed products are packed with trans-fats, empty carbohydrates and calories. Don't have time? Make double or triple batches when you cook, then freeze them. When it's mealtime, simply thaw and heat.
• Eat more vegetables. Not only are veggies packed with vitamins and minerals that benefit your overall health, they also fill you up so you are not as tempted to reach for troublesome foods.
• Pay close attention to portion size when you dine out. Most restaurant meals are far larger than necessary. Leave something on your plate, or take a doggie bag home.
• Keep sweets and "junk food" out of the house. Spare yourself the temptation of eating them by not buying them in the first place. But what about your children and spouse? They aren't on the diet? They also don't need to overindulge in these empty calories, but you can buy one or two items that are for them -- things that you don't like and would not be tempted by.
• If you've been inactive, keep in mind that even a modest amount of exercise -- such as walking for 20 to 30 minutes three or four times a week -- is beneficial. As time goes on, you can gradually build up to 45- and then 60-minute walks. At a minimum, take the steps instead of the elevator... park at the far end of the parking lot instead of the first spot. Every extra step is extra calories expended.
• Get your family and friends on board. For dinner tonight, serve the whole family a meal based on vegetables, whole grains and small amounts of lean protein. Tomorrow morning, buddy up with a friend and take a brisk walk around the park.

Ultimately, losing weight is not a function of fad diets, crash diets or the diet du jour. Sustained weight loss requires a commitment to a complete lifestyle change, says Dr. Yarnell. If you start out by taking small steps, eventually you will get there -- and stay there.

Source

• Eric Yarnell, ND, RH, associate professor, Bastyr University, Kenmore, Washington, and vice president, Heron Botanicals, Inc., Seattle.