What Really Matters When Dieting

What Really Matters for Dieting

By Karen Asp

We know how overwhelming and confusing losing weight can be. Dropping pounds, after all, isn't easy, especially when so many variables are involved. That's why we've enlisted Keri Gans, M.S., R.D., spokesperson for the American Dietetic Association, and Chris Freytag, certified personal trainer and author of "The Two Week Total Body Turnaround," to help you focus on what's really important -- and what doesn't matter at all -- when losing weight. Put their strategies to use, and slimming down will be easier than ever.

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Less important: Keeping a strict count of calories

At the day's end, calorie still count because you need to burn more calories than you consume to lose weight. Yet counting calories all day can be cumbersome. Not only is it tough to know the caloric content of everything you eat and drink, counting calories can also become an obsession, Gans says. Of course, you want to pay attention to calories when comparing food products at the store, but if you do other healthy things (like keep portions in check and load up on fruits, veggies and whole grains), you shouldn't have to worry about keeping a daily log of how many calories you consume.

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What is important: Portioning your plate correctly

Portions are out of control these days, which could lead to weight gain. So rein in those portions by dividing your plate into four quarters. One quarter should be lean protein like fish or chicken. Another quarter should consist of high-fiber carbohydrate like quinoa, couscous or whole-wheat pasta while the remaining half should go to veggies and/or fruit. "If you eat like this, you'll cut calories and lose weight without much effort," Gans says. For bigger benefits, use smaller plates.

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Less important: Eating fat-free

While you should give yourself kudos for cutting out unhealthy fats like trans fats and saturated fats, avoiding all fat could backfire on you. Why? Without healthy fats in your diet, you actually risk overeating. After all, fat digests slowly, helping you feel full and eat less.

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What is important: Getting enough healthy fats in your diet

Not all fats are created equally so avoid unhealthy saturated and trans fats. To make meals more satisfying, eat monounsaturated and polyunsaturated fats -- the kind found in nuts, olive oil and avocados. Just limit daily fat intake to no more than 30 percent of your total caloric intake, Gans says.

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Less important: Doing gym-based exercise

Not to knock health clubs, but you don't need to belong to a gym to be active. You can do everything at home. Plus, even if you're exercising for an hour at the gym, if you've sat on your butt the rest of the day, you might counteract the effects of exercise, Freytag says.

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What is important: Moving more throughout the day

Several studies show that moving more throughout the day is key to burning calories and losing weight. You already know to park your car away from stores when shopping and choose stairs over elevators. Some other ideas: Schedule a two-minute break every hour and take a quick walk or do strength moves; walk around as you talk on the phone; and stand as much as possible.

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Less important: Cardio-only weight loss plans

You may have heard that cardio is king for dropping weight. Yet aerobic exercise can only do so much. While it will burn calories, it won't help you maintain muscle mass, which boosts metabolism.

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What is important: Doing aerobic activity plus weight training

To lose weight, do cardiovascular exercise and strength training. Cardio will burn calories while strength training will help maintain and build muscles, revving your metabolism. "Think of cardio as your paycheck for the day and strength training as your long-term investment," Freytag says. Do aerobic activity six days a week and full-body strength training two days a week.

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Less Important: Counting sugar grams

True, too much sugar can pack on the pounds. Yet sugar can come from many sources so it's tough to determine if the sugar is from natural or added sources. Instead, focus your attention on other variables.

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