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Crash diets, drugs, over-the-counter or otherwise, surgery - all are drastic measures to lose weight.
Two out of three Americans are overweight, obese, fat, in danger of dying from high blood pressure, diabetes, abnormal blood fats, coronary artery disease, stroke, osteoarthritis, sleep apnea, cancer, fatty liver disease, gall bladder disease.
More fun than dying, how about some simple dietary changes:
1. Think energy density - eat foods that are big in size and few in calories. A tablespoon of butter = 20 leaves of lettuce. A big complex-carb muffin vs a dark chocolate bar.
2. Choose healthy foods - veggies, fruits, grains, lean meats
3. Eat the right carbs - one half to two thirds of the diet can be carbs if they are the right ones....filling, too. "Complex, high-fiber carbohydrates, such as whole-grain bread and pasta, brown rice, and other grains, such as oatmeal."
4. Cut back on the candies, cookies, muffins, pies, doughnuts, frozen desserts. Eat angel food cake, vanilla wafers, fig-bar cookies, low-fat frozen yogurt, sorbet or sherbet.
5. Reduce fat NOT cut it out completely - stay far away from fast foods, pastries, red meats, full-fat dairy products, oils, margarine, butter, salad dressings and mayonnaise. Less than 10 percent of total calories should come from saturated fat sources.
6. Watch portion sizes - restaurants serve oversized portions. They need to justify the prices, so they dish out more. An apple the size of a tennis ball, fish and chicken the size of a deck of cards, cheese the size of four dice. Small. Fill up on complex carbs instead.
7. Count calories - read the food labels. I don't like it. But, after having done it for a while, now I know. Stay away from processed foods, sugary soft drinks, even fruit juices.
Can't make all the changes at once. Make one change a month and in half a year your eating habits will be on the right track.
No time like the present to get started, eh?
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