10 Healthy Diet Secrets from The Diet P.I.!

by Anjali @ The Picky Eater on April 5, 2012

Heather, aka The Diet P.I., is one of my favorite bloggers, and a good friend! She’s a registered dietitian, health journalist, and author, and knows a TON about healthy eating, weight loss, maintaining a healthy weight, etc. Meet Heather everyone!

Here are her top 10 secrets for maintaining a healthy weight and achieving your goal weight: they are easy to adopt, easy to remember, and can help you reach your health goals.

Secret #1: Remember, Food is Fuel! Drastically cutting calories sends your body into starvation mode. This results in a slowed metabolism so your “starving” body can maintain its weight. The trick is to reduce your calories enough to lose weight, but not so much that you negatively affect your metabolism.

Secret #2: Stay Active. Diet and exercise go together like Ginger & Fred and peanut butter & jelly. Both are good parts that, together, make an even better pair. In fact, studies show that weight loss results are much more effective with a combo of decreased calories and increased physical activity. Even small amounts of activity add up! Research shows that even a 10 minute bout of exercise can have positive effects. For a super fast & easy way to exercise, check out Chris Freytag’s Daily Workout.

Secret #3: Treat Yourself. No food or drink is so high in calories, fat, or sugar that including them on occasion within overall healthy eating habits is going to cause a problem. The key is to moderate (not eliminate), so you don’t feel deprived.

Secret #4: Eat Regularly. When you skip meals, your metabolism not only drops, you also tend to overeat at your next meal. Research shows people who eat breakfast (the most commonly skipped meal) are more successful at weight loss then people who ditch their morning meal.

Secret #5: Avoid the Fads. Fad diets, which usually promise speedy weight loss and insist you cut out certain foods or even entire food groups, are not long-term solutions. Not only are these unbalanced diets unhealthy, dieters regain any weight lost more often than not.

Secret #6: Limit Liquid Calories. Drinks (alcoholic and non) are an easy way to load your diet with extra calories. Sodas, coffee drinks, and even nutritious drinks, like milk and 100% juice, can spell trouble for your caloric bottom-line if you’re not careful.

Secret #7: Don’t Resort to Diet Pills (or other quick fixes). Diet pills don’t teach you how to make long-term, healthy changes, and they don’t build fat-burning muscle.

Secret #8: Find YOU Time (and don’t stress!). Stress can have detrimental effects on your health and your weight. Finding time for yourself to reduce stress is equally important to your health as eating well and staying active. Take a few minutes each day to do something you love! I like reading The Daily
Love
 for a daily dose of inspiration.

Secret #9: Do What Works for You! Research shows that a moderate weight loss of around two pounds per week through healthy, varied food choices, physical activity and permanent lifestyle solutions is the best (and only way) to lose the weight and keep it off. Bottom line: You have to find lifestyle solutions that work for you and your own unique personality. To figure out what your diet type is, try my personalized assessment here.

Secret #10: Hydrate Well and Often. Staying hydrated is key to your health and choosing the right liquids to hydrate your body is essential. Water is the absolute best choice. But drinking plain old water can be boring, I get that, and HINT Water and HINT Fizz, the zero calorie, and zero sugar, unsweetened essence water, are the perfect alternatives to help you stay hydrated.

I’ve recently teamed up with HINT Water and we’ve just launched a campaign called the 21-day Healthy Hydration Challenge to motivate and encourage people to drink smarter and avoid sugary beverages. The challenge will sweep you into 21 fun, motivating, and pain-free days of healthy change, with tips from me to guide the way, daily action-oriented tips, plus a regularly updated blog. And you’ll have the chance to win lots of healthy prizes! To sign up: Visit HINT’s Facebook page.

{ 18 comments… read them below or add one }

herbal products manufacturers April 5, 2012 at 11:26 pm

This is a Very informative content. I really like your posts and your the style of this post.

Thanks for sharing with me!

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Anjali @ The Picky Eater April 6, 2012 at 12:37 pm

Thanks so much!! I’m so glad it was helpful!

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Heather K. Jones April 7, 2012 at 10:38 am

Happy it was helpful! : )

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Real-Noni April 6, 2012 at 12:35 pm

Very useful information! Thank you for this post, I will definitely consider these things in the future.

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Anjali @ The Picky Eater April 6, 2012 at 12:37 pm

Awesome!! So glad to hear it!

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Sue Kauffman April 6, 2012 at 1:02 pm

I’ve been teaching these concepts in high school health class for such a long time. If only students would not just hear, but really listen. People could save themselves so much work trying to lose weight later. I personally think #2 and #4 are so important. So many high school kids skip breakfast and opt for that high calorie Latte at the donut shop on the way to school. Some kids spend all kinds of time trying to avoid moving. Guess what they look like just a few years after they graduate? Then the fad diet quest begins…..

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Heather K. Jones April 7, 2012 at 10:50 am

Sue – so true, the link between info and action is crucial.

My e-book series What’s Your Diet Type helps people understand the roadblocks that might be keeping them from reaching their health goals. The series is based on the MBTI personality assessment. Millions of people each year take personality tests to help them find the right job or career match, and it is used online to help find the right love match…I decided to use this proven method to help people find the right health approach.

Please contact me through http://www.heatherkjones.com and I will email you the series without charge – hopefully some of the info will help you you help the students.

Heather

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Trish April 7, 2012 at 11:02 am

Great tips. Heather! Couldn’t agree more. I love the ‘find YOU time.’ Thanks for sharing Anjali :-)

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Scott April 9, 2012 at 6:37 am

Great post with real, practical tips. If everyone took the time to read, understand, and implement each of these, the world would be a much healthier place!

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Anjali @ The Picky Eater April 10, 2012 at 11:42 pm

I completely agree! I’m so glad you found it helpful Scott! :)

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Amelia @ Eating Made Easy May 18, 2012 at 9:11 pm

Heather, aka The Diet PI, is so savvy and right on when it comes to food and nutrition! Love these ‘secrets’.

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Anjali @ The Picky Eater May 18, 2012 at 9:12 pm

Completely agree!! Heather and I are very much aligned in our food philosophies: whole (real) food that’s high in nutrients is the key to a healthy diet!

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Noni June 8, 2012 at 9:39 am

This is a GREAT list of Diet Secrets! I have heard a lot of these before, and now reading them here just solidifies what I already was told and I totally agree with these ideas and plan to start implementing them in my life. Thank you :)

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Anjali @ The Picky Eater June 9, 2012 at 7:48 pm

That is so great, thanks Noni! I’m so glad these diet secrets were helpful and that you’ll be able to start using them in your daily life!

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Heather September 18, 2013 at 1:37 pm

Hi I’M the pickiest eater in the world please help me!!! I don’t eat meats except hamburg, bacon and sausage oh and pepperoni. The only fruit I eat is applesauce and the only veggies I eat are corn and sauerkraut. I recently had quit exercising and have gained 30 lbs back and I just found out my cholesterol is high and so are my triglycerides and I was just put on blood pressure meds but I don’t eat anything good for me please help!!!!! I’m only 36!!!!!

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Anjali @ The Picky Eater September 18, 2013 at 5:04 pm

Hi Heather, thank you so much for reaching out to me! I’m so sorry to hear what you’ve been going through in terms of your health and food issues. I would be more than happy to help you to get back on track to a healthier life! I’m sending you an email separately to follow up in more detail, but I just wanted to let you know that you are not alone and I’m here to help in any way I can! Hope to hear back from you (over email) soon. Take good care in the meantime :)

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Ellen freeman September 30, 2013 at 6:26 pm

I am 49 and currently going through menopause. All the stories you hear about with weight gain in the mid section is true for me. I have always been slim and ate whatever I wanted. I am a picky eater and don’t eat many vegtables or fruits. I am taking hormones and a Centrum Silver daily vitamin, along with vitamin D3, biotin, omega3. I have twin 10 year old boys and stay very busy with work and sports with the boys. I am not over weight, I am 5,8″, and weigh 132 pounds. But the extra rolls in my stomach area is making me miserable. What do you recommend for me as a beginner in exercise knowing I do t have a lot of extra time, and diet with what amount of calories do you recommend?

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Anjali @ The Picky Eater October 2, 2013 at 10:06 pm

HI Ellen! Thanks so much for reaching out! What you’re struggling with is actually very common – so trust me you are not alone! For calories – I generally recommend about 1600 calories a day. But it’s important to pack those 1600 calories full of whole grains, lean protein, fruits and veggies (vs. processed food or fast food). Weight in the belly area is actually partially driven by too much sugar / processed foods — so cutting down on sugar is a good idea too. For exercise, it all depends on what you enjoy doing. If you don’t have a lot of time, and you like to run, I’d recommend running. Running 20 minutes a day (which is about 2 miles a day) is great for your core and is a whole body workout! If you don’t enjoy running, I’d recommend some targeted “cardio Pilates” for your core and for strengthening/lengthening your muscles. Hope that helps! I’m happy to give you more support in a 1:1 capacity if you’re interested — just email me at pickyeats@gmail.com and we can go from there. But either way please keep me posted on how things go and if you have any other questions!

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