One week you are stuffing your face with protein. The next week, a new diet urges you to dump the protein and load up with carbohydrates. Talk about redefining yo-yo dieting.
So do you continue with your current diet? Or will friends who have lost dozens of pounds on this new diet sway you over? All you know is that you are desperate to lose weight. If that new diet works, then it is worth a try.
Before you dig into another diet, step back and evaluate it. Just as you would not buy a car without knowing anything about it, you should not jump into a diet without scrutinizing its claims. And before you continue your string of yo-yo dieting, you should learn what successful weight loss is all about.
Weight loss does not happen overnight. Nor should it happen to the tune of ten pounds a week. Instead, successful weight loss means losing 1-2 pounds per week. If you lose more than that, you may be harming yourself by not be providing your body with all of the nutrients it needs.
It is helpful to think of weight loss as a way to also achieve good health. Losing 5%-10% of your starting weight may lead to improved health if you are overweight. If you choose to lose weight, no matter how much, it is a good idea to work with your doctor and/or a registered nutritionist.
There are 3,500 calories in a pound, so to lose one pound a week you need a 500 calorie deficit per day, which is ideally achieved both by cutting back on calories and through exercise. Regular exercise is an important component of weight loss success.
You may also need to change some of your eating patterns. For example, are you always eating in front of the television without realizing how much you have eaten? Do you eat when you are depressed, sad, or angry? Ideally, you should pinpoint what triggers you to eat. If it is not hunger, then develop new, more healthful, responses to these triggers.
Inevitably, diets do—and most likely will—fail. Consider, after all, how many times you have been in this situation. You go gangbusters on one diet only to fizzle out after a few weeks. Then slowly but surely, the weight you have lost creeps back onto your body. What went wrong?
One reason as to why diets often do not work is that they are temporary interventions and do not address the issues really at hand: what is causing a person to eat a certain way and why? Most diets, for instance, prescribe certain eating habits that you follow for a specific period. Yet once that period ends, you are left to battle with your old eating patterns. Although you may have lost weight, you did not learn anything about nutrition, nor were you taught how to modify your old eating habits to maintain the weight you have achieved.
Some diets may also be too restrictive or unrealistic. Or the diet may require giving up going out to eat with friends or even eating certain food groups.
So how can you choose a diet that will help you lose weight sensibly and keep it off? By taking the time to evaluate diets and not believing every claim you read or hear. Before you start a diet, talk with your doctor or a nutritionist about your intentions. Then ask these questions when analyzing a diet:
There is no quick fix and no magic pill or supplement that will make you lose weight. To lose weight, you will need to eat well and exercise.
American Council on Exercise
Academy of Nutrition and Dietetics
Estimated calorie needs per day by age ,gender, and physical activity level. Center for Nutrition Policy and Promotion website. Available at: http://www.cnpp.usda.gov/Publications/USDAFoodPatterns/EstimatedCalorieNeedsPerDayTable.pdf. Accessed September 12, 2013.
Guide to behavior change: your weight is important. National Heart, Lung, and Blood Institute; National Institutes of Health website. Available at: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm. Accessed September 12, 2013.
United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: United States Government Printing Office, December 2010.
Weight loss and nutrition myths. Weight-control Information Network website. Available at: http://win.niddk.nih.gov/publications/myths.htm. Accessed September 12, 2013.
4/14/2009 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php: Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009;360:859-873.
Last reviewed September 2013 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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