Wednesday, December 25, 2002

Baylor nutritionist touts 'no diet' diet for New Year

Looking to lose weight as a New Year's resolution? A little behavior modification may be the key.

"Most diet plans and weight-loss programs are like a prison sentence, with one difference: You get better food at a penitentiary," said Molly Gee, a nutritionist in the Department of Medicine at Baylor College of Medicine in Houston.

Gee said by modifying eating habits and lifestyle slightly, many people can say "goodbye" to diets forever, and enjoy the good food, within reason, during the holiday season and into the new year.

"First, you need to set reasonable, realistic and measurable goals based on behavior, not only pounds lost," she said. "Then, find an exercise routine you will enjoy and follow on a consistent basis."

When eating, Gee recommends the following:

* Slow down by laying down the fork between bites and drinking the beverage first to help fill the stomach.

* Choose one specific place at home or at work to eat. Eat only while seated.

* Get all high-risk foods out of the house.

* Modify recipes by cutting down fat by one-fourth.

* Serve plates from the kitchen rather than placing bowls of food on the table.

* Close the kitchen after dinner and enter only as a fire escape route.

Before grocery shopping, Gee recommends a meal to curb hunger. Bring a grocery list that corresponds to the week's menu, and walk past the free food samples and avoid foods that are "ready-to-eat."

Always read labels and compare ingredients and amounts of fat, and put the groceries away as soon as you walk in the door.

The parties and celebrations during the holidays are a time of temptation, Gee said. However, they should be enjoyed and not seen as a time of frustration because of what must be avoided on the menu.

"It's important to keep a proper perspective," she said. "Be flexible with yourself. Special events are temporary."

Gee recommends rehearsing the word "no" before joining a crowd when food will be served. At buffets, survey the selection and remember foods that end up on your plate will most likely be eaten. Share a dessert with a friend.

"It is very important that you reward your achievements every step of the way when applying these strategies," Gee said. "You must be your own best support person."