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DIET: The 4-Letter Word
The NON-DIET approach to Weight Management
Stephanie Polizzi, MPH, RD, CHES
Family & Community Health
OSU Extension Coos/Curry County
WHY DIETS DON’T WORK
1. No no Diets are associated with restriction, avoidance and deprivation so not only
are these all negative things, but they can only be done for short periods of time.
2. Oh oh Diets may exclude essential food categories which are necessary for health.
3. Slow go Low Calorie diets can lower metabolism and result in loss of lean body tissue
instead of fat.
4. Yo Yo Diets are difficult to maintain (see #1) and because of #3, when you go off a
diet, you will probably gain more weight than you originally lost, in the form of
difficult to lose fat.
5. Doe Doe Most diets do not teach you a healthy way to lose weight and may also be
teaching you incorrect thinking or behaviors.
WHAT DOES WORK

Learn the basics about nutrition and healthy weight loss

Provide nutrient dense meals and snack in small portions throughout the day

Build in 30-90 min of cardio activity most days

Strength train to build muscle and increase metabolism

Let stress roll off your back

Take small steps toward you goal that you can do easily and permanently
Stephanie Polizzi, MPH, RD, CHES
Family & Community Health
631 Alder Street, Myrtle Point, OR
541-572-5263 ext 291
[email protected]
http://extension.oregonstate.edu/coos/fcd
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Confidence in ability to make choices for better
health
Gradual lifestyle changes
Starts the natural self-nurturing cycle
Energetic daily living; Increased self esteem
Get hooked on increasing activity, fun and
energy
Food is the friend. Celebrate, enjoy, taste,
savor
Do I want it?
“I can have it if I really want it.”
Flexible; goes with the flow
Person in charge; decides what and when to eat
In tune with the body’s internal cues of physical
hunger; listens to body; does not turn to food
when dealing with problems such as stress
Weight loss
Any weight loss
Only after weight loss is achieved
Goal weight reached
No pain, no gain; Should, shouldn’t
Food is the enemy; Deprivation, will power
Should I have it? Do I need it?
All or nothing—”I can have it all or nothing at
all.”
Perfectionist; must be a certain way
Diet in control; no choice
Out of touch with physical hunger—may eat in
response to psychological hunger when under
stress
Goal
Progress
Self Acceptance
Success
Exercise
Food
Language
Thinking
Attitude
Choice
Hunger
You Count, Calories Don’t and HUGS Facilitator Kit by Linda Omichinshi. Copyright 1992,93, 94.
Nondiet Thinking
Diet Thinking
Issue
Diet vs Nondiet Thinking on Key Issues
Beginning Weight Loss
HEAD FIRST

Take Stock What are you doing that is contributing to your weight issues? Take
stock of your strengths and weakness, your goals and current behaviors before
beginning the weight-loss process.

Change Your Attitude What do you really want and what are you willing to do to
have it? Focus on healthy behaviors rather than the weight on the scale. Make your
success based on progress and not outcomes. Let the weight loss be a consequence of
your journey to better health.

Identify Motivators How do you reward yourself? Who is your support? Are your
values, principals and/or past weight history helping you or hurting you? What will
your success feel like, look like, give you that you don’t already have?

Plan and Strategize Prepare for temptations, holidays, reactions by friends and
families, social outings, etc. Have the mindset to answer questions and defend your
new behaviors. You will meet resistance, even from yourself, so be READY.

Be Goal Specific The more clear your image, not just of your goal, but the steps
along the way, the easier the path is to follow. Have a treasure map. Follow your path,
detour obstacles and adjust your route if you stray but always keep your focus on
the goal.
JUMP IN

Stop Gaining Before you can lose, you must first stop storing additional excess fat.

Maintain Fueling Meal skipping is not the answer. Your body will defend you against
famine and undermine your program.

Small, Frequent Meals Eat every 3-4 hours with small, nutrient dense meals.

Be Consistent Make sure your meal plan and activity program is something that you
can do for the rest of your life.

Hydrate Proper hydration will protect you from inaccurate hunger cues, help you to
metabolize your foods and release energy.
More Beginning Weight Loss
BURN, BUILD and BANISH

The Cardio BURN Aerobic exercises will burn fats from your body for energy
that is needed for extended periods (20 minutes or more). It also maintains higher
metabolic rates for an hour or two afterwards.

BUILD Strength Weight resistance exercises increase lean body tissue which
requires more Calories to maintain. Plus, it increases bone, tendon and ligament
densities which are all heavier, taking more energy to MOVE.

BANISH Your Stress Stress hormones increase your likelihood of storing fats
and contribute to emotional eating. Stress won’t go away so be creative finding ways
to deal and manage stress. Exercise is a great starting point.
SWALLOW YOUR PRIDE - IT’S CALORIE FREE! Ask for help before you begin.

Physician Always seek the advisement of your personal physician
before beginning any weight loss and exercise program.

Registered Dietitian Our nutritional needs are very important and
can often be overlooked on a lower Calorie plan. Seek professional
help.
Certified Personal Trainer Exercise can be enjoyable but it can
also be dangerous if you have been sedentary for a while. Learn how to use the
equipment and safe posturing. Get a personal plan designed just for you.


Personal Life Coach Everything comes together with a clear plan. Let someone
trained in goal setting and life management help you develop your personal treasure
map with your specific and individual goals.

Support System Starting a program with a friend can increase your motivation and
commitment and contributes to your long-term success. Plus it’s just more fun.
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Employer.
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incapacidades, identidad o expresión de identidad sexual, estado matrimonial, origen nacional, raza, religión, sexo, orientación sexual, o estado de veterano. El Servicio de
Extensión de Oregon State University es una institucion que ofrece igualdad de oportunidades.
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