Don't step on it...it makes you cry!

As much as I say that I'm not on a diet, the more it seems I am! Does that make sense? If not, let me try to explain!

Main Entry: 1di·et
Pronunciation:
\ˈdī-ət\
Function: noun
Etymology: Middle English diete, from Anglo-French, from Latin diaeta, from Greek diaita, literally, manner of living, from diaitasthai to lead one's life
Date: 13th century

1a: food and drink regularly provided or consumed
b: habitual nourishment
c: the kind and amount of food prescribed for a person or animal for a special reason
d: a regimen of eating and drinking sparingly so as to reduce one's weight

2: something provided or experienced repeatedly

So, if you look at the Miriam Webster definition of the word diet, you see what I mean. According to the beloved MW (Miriam Webster), I am on a diet!

My lifestyle of choice is a diet.
The way I eat is a diet.
Everything I do is a diet.

The following is something the State of Tennessee is sending g out to people who have signed up for "Tip of the week". Sometimes it's about exercise, dieting, smoking cessation, the advantages of reading. You get the idea. The last couple of weeks, it's been about weight loss. I don't personally agree with all of them, but they do make sense!

So, I thought I would share, since that's my diet!

TIP of the WEEK - Weight-Loss Strategies

Dieting is a way of life for many people. Surveys show that a large percentage of Americans are always on the lookout for new ways to lose and control their weight. Here is some sound weight-loss advice, based on the latest nutrition studies.

Pack in the Protein
Studies show that protein keeps you full longer than carbohydrates. Participants who ate the protein-rich egg breakfast felt fuller, and they ate less food over the next 24–36 hours. It also takes more energy to metabolize protein than carbohydrates, so you burn more calories after eating it.

Get a Full Night’s Sleep
A lack of sleep appears to have a direct effect on hunger and appetite. A recent study of lean young men found that when the men slept for only four hours a night they produced less of the hormone leptin in the morning than when they slept for 10 hours. (Leptin helps you feel full.) The men also secreted more ghrelin when they didn’t get enough sleep. (Ghrelin stimulates appetite.) The potential result: A heavier body weight.

Boost Your Fiber Intake
Research shows that increasing the amount of fiber in your diet can decrease hunger and increase satiety. Fiber does this by keeping food in your stomach longer.
Weigh Yourself at Least Once a Week Regular weigh-ins are a cornerstone of weight-loss programs, and research shows that this tactic works for both weight loss and prevention of weight regain. Why do weekly weigh-ins work? They provide valuable and immediate feedback on your weight, and they can help catch weight gain early, so you get on track before you start packing on the pounds.

Use Smaller Plates and Smaller Utensils
Perceptions of normal portion sizes have ballooned over the past 20 years -- increasing by 20–40% and adding significant calories to our daily totals. Here’s a way to combat this trend: use smaller plates and utensils. In an interesting study, people invited to an ice cream social received a 17- or 34-oz bowl and a 2- or 3-oz ice cream scoop upon their arrival. Participants given the large bowl and large scoop served themselves -- and ate -- a whopping 60% more ice cream than those given the small bowl and small spoon.

Combine Smaller Portions With Low Energy Density
Eating from a smaller bowl or plate is not the only way to fool yourself into eating fewer calories. Choosing less energy-dense foods like fruits, vegetables, soups, and salads can help, too.
However you choose to shed some extra weight, remember to exercise, as this is key to long term weight control and maintenance.

Source: johnshopkinshealthalerts.com