It’s swimsuit and shorts season. For far too many Georgians,
that means it’s crash-diet
season, too.

“Most of the weight initially lost on crash diets is water. But
that weight will come
back,” said Gail Hanula, a nutrition specialist with the
University of Georgia Extension
Service.

“The best strategy for long-term weight loss,” Hanula said, “is
to eat a balanced,
reduced-calorie diet and exercise regularly.”

Short-term weight-loss strategies such as fasting or eliminating
one food group will
likely backfire, Hanula said. An unbalanced diet can cause
vitamin deficiency
problems. And special shakes or prepared foods don’t help people
learn healthy eating
habits.

To lose one pound of body weight, Hanula said, you have to
either eat 3,500 fewer
calories or burn that same amount during physical activity.
Break that down to 500
calories a day, and it’s much more manageable.

Research shows people who lose one to two pounds per week are
more likely to reach
their weight-loss goal and keep the weight off.

“Probably the easiest way to take in fewer calories is to make
small changes in what
you eat and stick with them,” she said.

Try a piece of fresh fruit for dessert instead of a sweet baked
treat. And eat lots of
filling, low-calorie foods such as vegetables with meals and as
snacks.

Vegetables are probably a dieter’s best friends, Hanula said.
Fresh vegetables contain
almost no fat, have lots of vitamins and supply fiber. Research
shows that eating at
least five servings of fruits and vegetables every day helps
prevent some types of
cancer. And fresh veggies are in season now in Georgia.

Extension horticulturist Terry Kelley said Georgia farmers grow
more than 175,000
acres of vegetables. Among their crops are cabbage and other
leafy greens, cucumbers,
eggplant, peppers, okra, carrots, squash, snap beans, sweet corn
and tomatoes.

“The environment has been a little against us this year,” Kelley
said. “But our farmers
are doing the best they can to get the crop harvested and to the
market.”

The unusually cool spring and too-frequent rains have pushed
some veggie prices up
this year. But the quality of Georgia’s produce remains high, he
said.

“We’re right in the middle of harvest for most of our summer
vegetables,” Kelley said.
You can find Georgia vegetables in many grocery stores and at
roadside stands.

Hanula said vegetables are easy to prepare in low-fat ways. “One
of my favorite ways
to prepare vegetables is on the grill,” she said.

Carefully wash veggies in clean water. Cut them into bite-size
chunks, spear them on
bamboo or metal skewers and cook them on the grill over medium
heat until tender.
“Grilling adds no fat to the dish,” Hanula said. “And it’s
quick, easy and doesn’t heat
up the house.”

Exercise is another key in weight control. But Hanula said it
doesn’t have to be an
all-or-nothing exercise plan. “Many people don’t have an hour
they can devote to
exercise every day,” she said.

Again, make small changes. Climb the stairs instead of riding
the elevator or park
farther out in the lot and walk the little extra distance. “But
it’s important to make the
change and stick with it,” she said.

Hanula’s last piece of advice is to drink plenty of fluids —
six to eight 8-ounce glasses
every day.

“Water is best, but juice or caffeine-free drinks or sodas are
fine, too,” she said.
“Remember that juices, though fat-free and nutritious, still
contain calories.”