To succeed in weight loss, don't stop - substitute

We wean a baby from the bottle or breast by providing an equally gratifying oral substitute namely, food.

So when we want to lose weight we cannot simply stop eating, for obvious reasons.

Instead, we need to exchange unhealthy eating with healthy substitutes, including food as well as other means of gratification.

A recent study at the University of Michigan found that women who received an "exchange list" of foods as well as dietary counseling over the phone "demonstrated a twofold increase in fruit and vegetable intake and significantly increased their consumption of so-called "good" fats."*

For example, they were advised to use olive oil instead of corn oil or margarine, and to increase the amount of dark green, red and yellow or orange vegetables in their diet.

This study confirms that with the support of an ongoing relationship with a nutritionist, women can modify longstanding eating patterns when they are given the necessary information and follow-up.

These women did not suddenly transform themselves; nor were they necessarily successful dieters before they entered the study. What's important is that they were helped in a constructive way to achieve the goals that they set for themselves.

You can do it, too.

But you have to be ready. It may take days, months or years before you feel strong enough to make the transition. See my previous blog (Stop Feeding your Brain) for some thoughts about getting ready.

Then get yourself a coach to support you in your efforts. You can use this list of healthy substitutes to begin:

* 8-10 servings every day of high monounsaturated fatty acid (MUFA) - olive or hazelnut oil, avocado and macadamia nuts
* Limits on corn oil, margarine, tahini, pine nuts, sesame seeds and other fats that are low in MUFA
* One or more servings each day of each of the following:
o Dark green vegetables, such as broccoli, peas and spinach
o Garlic, onions and leeks
o Green herbs, such as basil, cilantro, peppermint and sage
o Red vegetables, such as tomatoes, tomato sauce and salsa
o Yellow or orange vegetables, such as carrots, red bell peppers and pumpkin
o Other vegetables such as artichokes, cucumber, green beans and sugar snap peas
o Vitamin C fruits, such as oranges, mangoes and strawberries
o Other fruits, such as apples, bananas and grapes

*http://www.medicalnewstoday.com/articles/133566.php