Pounds can fall off during autumn days

    Here are some of the top reasons that sidetrack good intentions and work against health goals:
    • Trying fad diets: They just won’t give you any long-term solution to achieving a healthy weight. Sure in the short run, any time you restrict certain foods or specific calorie sources you will lose pounds, but it sets you up for rebound weight gain. Look for long-term behavioral change opportunities not a magic bullet approach.
    • Believing certain foods make you fat or thin: Closely aligned with fad dieting, this is an approach that will not help you reach and maintain a healthier weight. Grapefruit, acacia berries and yogurt will not melt fat off your body; nor will nuts, red meat and cheese make you obese. Moderation and variety is the key to healthy living. Calories do count and increasing low calorie and high fiber choices such as fruits, whole grains and vegetables will fill you up and help you remember to eat in moderation.
    • Thinking that you should never eat in the evenings: Your body does not distinguish when food is eaten, only how much is eaten verses how much is needed. You could still be at a calorie deficit if you eat supper at 8 p.m. or you may burn off calories the next morning. Weight loss depends on the 24-hour calorie total. Your goal is increasing bodily needs and decreasing caloric intake.
    • Change to eating high protein and low carbohydrates: That causes water loss, which will be regained quickly once you return to eating a more normal menu. Such a pattern also carries the risk of creating imbalances in your vitamins, hormones and overall nutritional needs.
    • Eating six meals a day or skipping meals: Neither option is a panacea for weight loss. Different people have different biorhythms, and it is best to eat at least three meals a day. Breakfast has been shown to be the most beneficial meal for those trying to lose weight. Some people do well with multiple small meals, and others do fine by eliminating snacking.
    • Trying to increase your metabolism with specific combinations of foods: The only way to increase your metabolism is to exercise and increase your muscle mass. That can be done with strengthening exercises. Your metabolism is not affected by how you consume your daily calories.
    What will work? Discouraged? Don’t be, simply eat in moderation. We are surrounded by a surplus of inexpensive, high calorie fast foods, which our bodies do not need. Choose whole foods -- fruits, grains and vegetables plus lean meats and fish -- and try to reduce the amount of packaged and processed foods. Start an exercise program along with eating in moderation, and you’ll be well on your way to a healthier you.

    Jeanine Achin is the executive director of the Newman YMCA in Seekonk. Contact her at (508) 336-7103 or jachin@gpymca.org