Practical weight loss strategies

Registered dietician Kelly Anne Erdman is one of the experts who helped former Olympic luge athlete Kathy Salmon Farstad regain control over her work, personal and physical life through healthier living during our 2003 Whole Life Makeover. Kathy lost almost 25 pounds and toned her body from head to toe.

For readers wondering how to adapt Kathy's plan to meet their own needs (Kathy's assessment was very precise using computerized analysis) here are 10 practical strategies for planning weight loss menus:

1. At each meal, choose a protein source (meat, fish, poultry, eggs, tofu, cottage cheese, natural peanut butter, protein powder); generally the size of the palm of the hand and the same thickness. For breakfast, half a palm should suffice.

2. At each meal, eat a starch (bread, cereal, pita, cooked pasta or rice, potato, corn, dried beans); about the size of a clenched fist.

3. The third component of your meal should be a fruit and/or vegetable choice; I would encourage unlimited quantities of these.

4. The best beverage to accompany a meal is water; limit juice (unsweetened) to one cup daily. You could have milk or unsweetened soy beverage at meals but I prefer to incorporate these at snack time.

5. Meal timing. We should eat within 1 hour of waking and from that starting time try to eat every 3 hours; with preferably nothing after the evening meal. Try to allow three to four hours of no eating before getting to sleep.

6. Snacks. I suggest low glycemic snacks such as: fruit, fruit salad, unsweetened applesauce, dried fruit, raw vegetables, brothy soup with vegetables (no starch), yogurt, smoothies (milk, yogurt, fruit), decaf latte, milk (or chocolate 1% milk for chocolate lovers), milk puddings, V8 vegetable juice (one cup). You could substitute unsweetened soy beverages or rice beverages for the milk.

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