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How to Drop Those Extra Pounds Sensibly on the New American Diet

Updated on December 19, 2017
Don Bobbitt profile image

Don and his wife love to cook. They enjoy new and different recipes and experimenting with interesting new combinations of ingredients.

So you have gained a little weight? Again!

i have always had to fight my poor eating habits and work to control my weight.

I am a Senior and a member of AARP, who among other things provide a wide range of health related articles and books.

i have just finished their article on their new book called The New American Diet.

A lot of what they say is common sense and I thought that I would paraphrase some of their points that will work for any of us that want a sensible way to lose a few pounds.

So, here are some Quick Tips for all of us to remember and try:

The New American Diet book

The book The NEW American Diet
The book The NEW American Diet | Source

Get plenty of Sleep to be healthier

Probably one of the bad habits of most obese people, as well as many of us that are not obese, is the fact that they do not get enough sleep.

It has been established that a normal healthy person needs 8-hours of sleep a day.

And another fact is that 27% of the people that get less than 6-hours of sleep a day are obese.

Take these two facts and it is easy to conclude that we all need to find ways to get that necessary sleep, each day.

So, adjust your schedule, go to bed early enough to get your 8-hours in regularly and start each day well-rested.

Eat a Healthy Breakfast

You must eat a healthy breakfast every morning.

Breakfast is the meal that has to fuel the first half of your day and if you do eat a proper breakfast, you are going to have the energy to attack your day with gusto.

A healthy breakfast is one providing the right nutrients to get your body's insulin up and then keep it up for the first half of your day.

And keep in mind that a proper breakfast will help you be less hungry later in the morning and thus help you avoid overeating when lunch time arrives.

The New American Diet book available on Amazon

AARP New American Diet: Lose Weight, Live Longer
AARP New American Diet: Lose Weight, Live Longer

I followed this diet for almost a year and I did lose some weight at first. But after a while I dropped the whole diet.


Eat more often throughout the day

i don't think there is anyone left in the US who hasn't heard that the old habit of eating three square meals a day is no longer valid.

Everyone needs to eat more meals and at the same time smaller meals of healthy low fat foods..

And you should space your multiple meals throughout the day. Typically, your stomach will have digested a meal over a two hour period and your blood sugar will begin to drop.

Plan on eating a healthy snack will kick your blood sugar for another two hours until you eat your next meal.

You will feel full longer and you will avoid those hunger pangs that drive you to the snack machine and eating those unhealthy snacks.

Take your time eating and plan your meal and snack times.

Too many people rush through their meals, especially their lunch when working.

You need to take the time and set aside at least 30-minutes of time to relax and enjoy each meal

As to your between meal snacks, they can be consumed in a shorter period of time.Remember they are for a healthy energy kick between meals.

You should understand that when you eat a meal, it takes about 20-minutes for your stomach to figure out it is full and then get the appropriate signals to your brain so you will stop eating.

And of course, you need to take that time to chew your food properly. Well chewed food will be digested more efficiently

Besides, by taking that little 30-minute meal break before you go back to work, is refreshing in itself.

And, if you can, try to drink up to two glasses of water before each meal. Statistics have shown that a person who drinks two-glasses before their meals eats an average of 40 less calories a day.

Drink Coffee because it is actually healthy in moderation.

Yes, drink Coffee.

But drink your Coffee BLACK. No sugar, No Cream, No artificial sweeteners, NOTHING but the Caffiene.

This one is tough, but the one or two cups of Black Coffee with its Caffeine, that you drink a day, is not only good for you, it also kicks up your metabolism a little.

Chew Gum during the day

Chewing a sugarless gum is good for you and your diet.

Your body will release hormones that signal your brain that you are full, even though you are not actually eating anything.

So, when you feel a little hungry, pop a piece of gum into your mouth, kill that hunger pang and actually eat less.

Take small Healthy Snacks to work

Another great weight loss trick is to take a couple of healthy snacks to work for those times when you get hungry during your workday.

Take some fresh fruit and maybe a dairy snack such as a cup of Yogurt or Cottage Cheese.

Other great and healthy ideas are dried Fruits, Nuts and even vegetable juices.

Just stay away from that snack machine with its candy bars, potato chips, pretzels, and other high Carb, high Fat foods.

Walk more and Count your steps

You should get a pedometer or a walking App for your smartphone.

A pedometer can be very cheap and most smartphones will have a cheap or even free walking App available for your use.

Use them and Count the steps that you take throughout your normal day to get a feel for how much you are moving around each day.

Try to increase your number of steps taken until your count is at least 10,000 steps a day, which would be a good average for a healthy person.

Drink More Water and you will be healthier.

Everybody knows it, but so few pay heed to the fact that we all need to drink more water each day.

I mentioned above that drinking water before a meas was good for your diet, but, we should all be drinking more water throughout the day to stay healthy.

And along with drinking more water, you need to stay away from Soft Drinks with their chemicals and flavorings and artificial sweeteners.

JUSt DRINK MORE WATER and be healthier.

Common Sense tips for weight loss

If you look back, you will see that none of these tips are trying to tell you what to eat.

Rather, they are reminding you of things that ANYONE can do to improve their health and lose a little weight over time.

Honestly, the best diet is to eat healthier foods and use common sense to manage your foods you do eat and to manage the portions, using Common Sense.


Dr. OZ - Weight Loss Tips

© 2012 Don Bobbitt


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    • Don Bobbitt profile image

      Don Bobbitt 4 years ago from Ruskin Florida

      mperrottet- Thanks for the read and the response.

      And, I have the same problem ...... Water.

      I have to constantly make myself drink the fluids I should have. And, I know that I should drink fluids to keep the machine running well, but I am always trying to catch up by evening time.

      Thanks again,


    • Don Bobbitt profile image

      Don Bobbitt 4 years ago from Ruskin Florida

      rebeccamealey- Thank You for the read and comment.

      I hope my article helps others realize that they do not need to go on some radical fad diet to lose weight sensibly.


    • mperrottet profile image

      Margaret Perrottet 4 years ago from Pennsauken, NJ

      Lots of good tips here. Of all these suggestions there are two I especially have to follow - drinking more water, and eating small portions throughout the day. Voting this up, useful and interesting.

    • rebeccamealey profile image

      Rebecca Mealey 4 years ago from Northeastern Georgia, USA

      This is a really useful outline for dropping pounds. Sensible suggestions! Thanks!

    • pstraubie48 profile image

      Patricia Scott 4 years ago from sunny Florida

      You are so right. These are common sense tips that we all need to follow. I am really working on losing weight. I got into bad eating habits and no matter what the reason, I am trying to leave them behind.

      thanks for sharing this.

      Sending Angels to you today. :) ps

    • Don Bobbitt profile image

      Don Bobbitt 5 years ago from Ruskin Florida

      Efficiant Admin- Thanks so much for the read and especially for the UP vote. As to portions? I just saw a TV shuw where a doctor specializing in sensible weight control mentioned that by eating just 100 calories extra a day could result in a 10-pound weight gain over a year. When asked she also said that this holds true for eating 100 calories less a day.

      Interesting, Huh?


    • Efficient Admin profile image

      Efficient Admin 5 years ago from Charlotte, NC

      Great tips to follow. My difficult ones are eating breakfast (I can't eat anything before 9am) and I must have cream and sugar with my coffee. Oh yeah -- a real hugh one: portion control! That's my resolution for the year, taking in less calories. Thanks for sharing, voted up.

    • Don Bobbitt profile image

      Don Bobbitt 5 years ago from Ruskin Florida

      shiningirisheyes- Thanks for stopping by and reading my Hub. I agree with you about eating late. In fact, my personal rule is to not eat anything after two hours before I plan to go to bed. When I do this, I find that I have already digested everything in my stomach and an added feature, I no longer get Acid Reflux at night. Great Huh?

    • shiningirisheyes profile image

      Shining Irish Eyes 5 years ago from Upstate, New York

      Great advice Don. I also recently received a great suggestion - never eat after 7:30 PM. I practice this now and it made quite a difference.

    • Don Bobbitt profile image

      Don Bobbitt 5 years ago from Ruskin Florida

      The Stages of ME- I appreciate your comments and your share of my Hub.

      I and probably everyone else has heard these same "healthy habits" before, but I myself tend to forget them sometimes, so I can now go back to my own Hub when I feel my belt getting tighter. LOL!

    • The Stages Of ME profile image

      The Stages Of ME 5 years ago

      Great tips and all healthy choices that are doable great to share and get people on the right track in the New Year

    • Don Bobbitt profile image

      Don Bobbitt 5 years ago from Ruskin Florida

      respenser- great to hear from you! And Yeah, it is the Coffee that gets me also. I have spent too many years drinking a half a pot or more each morning. And, of course,I gotta have my Sugar and Cream in it!LOL!

      Thanks for the comment, I read th article in my daily news from AARP an thought that it was worth paraphrasing for others.

      Have a great day, my friend.

    • resspenser profile image

      Ronnie Sowell 5 years ago from South Carolina

      Good common sense hub, my problem is drinking the water too- unless there's coffee in it!

    • Don Bobbitt profile image

      Don Bobbitt 5 years ago from Ruskin Florida

      Billybuc- Thanks for the comment, my friend; and sad to say, I have the same problem. My wife is constantly on my Butt to drink the water that she sets beside me.

      That;s right she sets the glass of water (mixed with a little Green Tea, just for good measure) and even then she has to remind me to drink it. LOL!

      I don't know, it was the way I grew up, I guess. IF you were thirsty, then you drank some water. Until then you didn't think about it. Now I have my own concience making me drink it throughout the day.

      Oh, Well,You have a great day, Billybuc!

    • billybuc profile image

      Bill Holland 5 years ago from Olympia, WA

      All great suggestions, Don! You want to know the one I have the most trouble with? Drinking more water! LOL Wouldn't you know it would be the easiest. I don't know why, but drinking water is not something I think to do during a day. Guess I have something to work on, right?