Total Body Diet For Dummies Cheat Sheet - dummies
Cheat Sheet

Total Body Diet For Dummies Cheat Sheet

From Total Body Diet For Dummies

By Victoria Shanta Retelny, Academy of Nutrition & Dietetics

The Total Body Diet is a multidimensional, complete action plan to springboard you into a healthy lifestyle forever. If that sounds overwhelming, don’t worry! There are simple strategies you can implement to lose weight. Plus, if you balance your eating and activity, you’re sure to see the number on the scale move in the right direction. Finally, you need energy for all that activity, and lucky for you, there are foods that are loaded with exactly the kind of energy you need.

5 Simple Strategies for Losing Weight

Shedding pounds seems like such a daunting task, but if you break it down into realistic, measurable goals, it’s less overwhelming. There’s no miracle pill or one single food that will magically melt away unwanted pounds, but there are some simple and effective lifestyle changes that you can make every day to lose weight.

You didn’t gain weight overnight, and you aren’t going to lose it overnight either! Challenge yourself to follow some or all five of the following weight loss tips, and you’ll see pounds disappear at a sure-fire, steady rate:

  • Plan your meals and snacks. Set aside specific times to eat and drink every day. For example, if you know you’re going to eat breakfast at 8 a.m., a snack at 10:30 a.m., lunch at 1 p.m., a snack at 3:30 p.m., and dinner at 6:30 p.m., you’re less likely to overeat. Planning creates purpose, and leaving eating up to chance can cause you to eat too many calories at one time. Avoid overeating and you’ll see pounds come off!

  • Balance nutrients to satisfy your appetite more on less calories. Your body needs a balance of all three of the macronutrients: carbohydrates, proteins, and fats. Creating meals that contain better-for-you carbohydrates (like whole grains, fruits, and vegetables) with lean proteins (like skinless chicken or turkey breast, loin cuts of beef or pork, fish, or tofu), as well as fat-free or lowfat dairy foods (like milk, yogurt, and cheese) and foods with healthy fats (like avocado, nuts, seeds, and olive oil) will keep you full and stabilize your appetite longer, which bodes well for weight loss.

  • Get moving. Regular physical activity is a must for weight loss. When your body is in motion, it’s working to use the calories that you give it. The more active you are, the more you’re churning and burning calories. The Physical Activity Guidelines for Americans recommends that you get at least 150 minutes a week of moderate-intensity activity.

  • Jot it down. It’s easy to have eating and drinking amnesia — to forget the cookie, soda, or handful of candy you consumed earlier in the day. Keep a log of what you eat and drink, as well as your physical activity, will help you avoid that “forgetfulness.” Not only does logging create awareness, but it offers a sense of accountability. Research for the National Weight Control Registry shows that one of the ways that people who have lost significant amounts of weight (30 pounds or more) have kept it off is by logging food and activity daily. Whether you journal on a mobile device, via an app, or in a notebook, writing it down is a weight loss game changer.

  • Slow down and savor. In our fast-paced world, it’s challenging to slow down, especially when it comes to eating and drinking! You’re busy eating while doing other things (talking on the phone, working on computers, commuting in the car, and so on), so the pleasure of eating gets lost in the harried moments of life. Make a rule to not eat while doing other things. Eat only while eating.

How to Balance Eating and Activity to Lose Weight

An important aspect of health and weight loss is balancing how much you eat with physical activity. Before beginning an exercise program, check with your healthcare provider. Moving more may improve some, if not all, aspects of your health — from blood pressure, cholesterol, and blood sugar, to weight loss and maintenance. The amount of calories you need every day correlates to your age, gender, and how much physical activity you get. How can you balance eating and physical activity every day?

Here are some tips on how to walk the tight rope of balancing eating and physical activity to achieve or maintain a healthy body weight by aiming to get the 150 minutes per week:

  • Take a brisk walk for 20 minutes at least three times a week.

  • Ride your bicycle to and from work.

  • Do yoga or Pilates during your lunch hour.

  • Take a spinning or elliptical class at least three times per week.

  • Wake up and go for a swim in the morning before work.

Activities of daily living — such as vacuuming, sweeping the floor, raking, parking farther away from the store, taking the stairs instead of the elevator, and taking bathroom breaks to get steps in at work — are beneficial, but those should be included above and beyond your planned exercise.

Add variety to your physical activity by choosing both indoor and outdoor activities. A good rule of thumb is to choose activities that you enjoy so that you’ll stick with them. In addition, the Physical Activity Guidelines for Americans recommends the following:

  • Set goals for activity that allow you to achieve benefits that you value (for example, weight loss, weight maintenance, or keeping your heart healthy).

  • Keep your goals simple and attainable. For example, you might start taking walks at lunch time three times a week.

  • Make your physical activity social. Walk with neighbors in the morning or co-workers at lunch for 45 minutes three days a week.

  • Know the types of activities that will help you reach your goals. For weight loss, something a bit more vigorous like brisk walking or running are great ideas. If it’s been a while since you’ve been active, check with your doctor to get the green light on the activity you’re interested in. You don’t want to sideline yourself with an injury.

Foods That Give You Energy

Have you ever felt tired, sluggish, or not as productive during the day? You need energy. If you’re human, you probably answered yes. The reason for your lack of energy may have had something to do with what you’ve eaten. With so many things to get done every day, how, what, and when you eat is a vital part of energizing you throughout the day, so you not only survive, but thrive!

All foods contain calories, which provide energy to your body, but not all foods are equal when it comes to how long that energy lasts. Foods that are high in added sugar and low in fiber, protein, and fat will give you a quick boost of energy, but then you’ll feel tired not too long afterward.

For sustained energy, try to eat meals that contain foods with a combination of carbohydrates — preferably ones with fiber, as well as lean protein and healthy fat. Fuel your body regularly — about every three to four hours — with either a snack or a meal to keep energy levels stable throughout the day.

Here are some examples of meals and snacks that can give you sustained energy:

  • One whole-wheat English muffin, 1 tablespoon nut butter, and 1/2 cup fresh berries

  • Six whole-grain crackers, 1 ounce lowfat cheddar cheese, and a handful of grapes

  • 1/2 cup cooked oats, 1 cup lowfat milk, 1 ounce pistachios, and 1/4 cup raisins

  • 1 cup plain lowfat yogurt, 1/2 cup fresh or frozen berries, and 1 ounce hemp seeds