The Diet Roller Coaster. Are You On It?
I have noticed that once clients have started a normal exercise regimen, food then becomes the determining factor of success and failure. Many people take up one of the “fad diet” offers that become so very popular this time of year. With the best intentions, they buy all the products, shakes, tupperware, pills, and most likely, start to lose weight. Then one day, the progress halts. Maybe it is because it became too much to keep up with, or maybe their body has just decided to stop responding, often leading to regaining weight. Either way, it is very unmotivating. So they find another rollercoaster to ride.
To avoid the constant search for the new trend diet, you can make smaller changes to the things you already eat, for better results. No product purchase necessary.
Here are some facts and tips about the rollercoaster ride to better health.
- The dieting syndrome affects approximately 70% of women, and about 40% of men.
- Most diets receive maximum progress in the first 3 months, then progress slows significantly
- Fad diets often lead to unnatural rapid weight loss is mostly commonly due to the body burning more lean muscle tissue than fat for total weight loss. This means you could lose weight, but have more fat.
- The faster your body loses something, the faster the body is going to work twice as hard to replace it. This is how the ups and downs of the rollercoaster begins
How to get off the Rollercoaster
1. Delete the word “Diet” from your Dictionary.
Diets usually equate to short bouts of unsustainable eating habits. In the end, they mostly screw with your metabolism and leave you struggling to lose weight. Instead, lets call it a “Nutrition Plan”.
2. Make your meals smaller, and more often.
Giving your body too much food at a time overwhelms you digestive system. Instead of sorting through the good and the bad, your body stores it all away as adipose tissue or “fat”. Cutting your meal portions, and eating every 3-4 hours lets your digestive system act most efficiently, keeps your metabolism awake, and keeps your energy balanced throughout the day.
3. Watch your carbohydrate intake.
This is where we most often get into trouble. Think of carbs (breads, starches, rice, sugars) as food choices that are necessary when doing strenuous activity only. If you are not burning high amounts of calories today, then you do not need a lot of high carb foods.
4. Drink Water
Keeping your system properly hydrated can help with increasing your energy levels, curbs sugary food cravings, and decreases the amount of time you may be sore after a workout.
5. Give it Time
As much as we all would love to drop 10 lbs of fat in a week, for 3 months straight, it is just unrealistic, and unhealthy. We like to use a safe number of 1-2 lbs of weight loss a week, or 1-2% of your total body weight. Set realistic goals, and be patient. At least when the results do come, they are more likely to stick.
6. Exercise Regularly
The Federal guidelines for Adults is 150 minutes of weekly exercise, including 2 days a week of strength training. Creating a regular exercise routine will help maintain blood sugar levels, and properly use any food that has been stored for energy. Exercise builds healthy muscle tissue that fight the creation, and build up of fat. Plus, if you stray from your nutrition plan for a short period of time, it will be much easier to burn off what you over-ate, and you can stay on track more easily.
If you are looking for some guidance, we have some great weight loss programs, and resources. Click here to schedule a Complimentary Fitness Assessment