(ATLANTA, December 21, 2000) - The dreaded January 2nd is just around the corner. It's time to put away the party foods and snacks and drag out the scale. Déjà vu, right? With over half of the country now overweight, many people will be making a New Year's resolution to lose those unwanted pounds. In fact, this is one of the most popular New Year's resolutions. And, long-term weight loss is not easy to achieve - which is why this resolution reappears on many people's lists year after year.
Many overweight people feel that "diet" is a four-letter word. Yet, "diet" is not a bad word for successful dieters - and those dieters do exist. In fact, a recent survey conducted for the Calorie Control Council revealed that two-thirds of dieters have lost at least 10 pounds. So, what are the secrets of these successful dieters? According to the survey, the most popular methods of losing and controlling weight are:
- Regular exercise
- Cutting down on foods high in fat and sugar
- Using reduced-fat and sugar-free foods and beverages
- Eating smaller portions of favorite foods
- Combining calorie reduction with exercise
The Council, a non-profit trade association, has tracked dieting trends for over 20 years. The 2000 survey also found that approximately 24 percent (or 49 million people) are currently on a diet. Another 47 percent are trying to control their weight - meaning that 124 million Americans over the age of 18 are trying to either control or lose weight.
"For many dieters and even those trying to control their weight, the holidays are an especially difficult time," said Beth Hubrich, a dietitian with the Council. Research conducted by the Council reveals that most Americans consume approximately 4,500 calories and a whopping 229 grams of fat from snacking and eating just a traditional holiday dinner with turkey and all the trimmings. And these figures don't begin to include the calories from other holiday dinners and parties.
"Most people are feeling very guilty now - they know they've blown their diet, and they haven't done a good job of watching their fat and calorie intake. And now, unfortunately, they'll be looking for quick weight loss, resulting in short-term changes rather than lifestyle commitments," Hubrich said.
Although the sensible "exercise more, eat less" approach is not glamorous and does not sell millions of books, health authorities agree that it works - especially over the long term. In order to lose one pound a week, the average consumer must reduce their caloric intake by 3,500 calories, an average of five hundred calories per day. But don't forget about the exercise - by reducing caloric intake by 300 calories and burning 200 calories through physical activity (and doing this consistently throughout the week), an individual can easily reach his or her goal of losing one pound per week. Even small dietary changes such as substituting a diet soda for a regular soda each day can save you over 1000 calories over a week - which results in a 15 pound difference over the course of a year, if you don't compensate for the saved calories.
Unfortunately, low-calorie and reduced-fat foods have been unfairly blamed for weight loss failures and some people are returning to higher-fat diets, something many health professionals warn against. But the survey found that 61 percent of participants indicated they were able to balance their caloric intake by using lighter versions of their favorite foods and beverages. And, participants agreed that they did not consume more of traditional high fat foods on days they ate reduced-fat foods.
"The bottom line is calories still count. You've got to balance your caloric intake with the amount of calories you're burning - and that's the real secret to successful dieting and weight maintenance," Hubrich said.
The 2000 survey findings are based on a nationally projectable sample of 1,200 Americans age 18 and older. The survey was conducted by Booth Research Services, Inc., for the Calorie Control Council, a non-profit international association of manufacturers of low-calorie, reduced-fat and light foods and beverages.
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