Remember the fable of the tortoise and the hare? The moral is that slow and steady wins the race. Turns out, that age-old wisdom applies to weight loss, too.
Fad diets often fail because dieters tend to regain the weight when they inevitably return to their old eating habits. Success, as nutritionists will tell us time and time again, is a result of lifestyle changes and smart food choices. There is no miracle weight-loss plan when it comes to long-term, sustainable weight loss.
RECOGNIZING FADS
If you’re aiming to shed some pounds, and don’t know where to start, there are plenty of credible resources out there, but it’s important to know how to decipher fact from fiction. When it comes to recognizing fad diets, there are several red flags:
• Avoid any diet that eliminates entire food groups. Incorporating a variety of foods is necessary for good health, and any diet that teaches you otherwise isn’t teaching you the fundamentals of good eating habits. On the other hand, vegetarian and vegan diet plans can be very healthy, but consult with a nutritionist before diving in to ensure that all your nutrient requirements will be met.
• Beware of tricks. Pass on any diet trend that claims you can “trick” your body’s metabolism into burning more calories. There are only two ways you can trick your body into burning more calories: a healthy diet and regular exercise.
• Steer clear of promises. Ignore any diet that promises dramatic weight loss that’s fast and easy. Healthy weight loss requires patience and hard work. Any diet telling you otherwise is just blowing hot air.
KEEP THE WEIGHT OFF FOR GOOD
If you’re serious about weight loss, ignore the hype. Follow these tips to get back into shape — for life.
1. Go slowly. When you make small, meaningful changes, the weight will come off slowly, but it’ll likely stay off because you’re building good habits. Healthy, sustainable weight loss for most people is 1 or 2 pounds per week. Losing more typically is neither healthy nor sustainable, and the weight lost is usually water weight, not body weight.
2. Don’t starve yourself. Eat just 300 to 500 calories under what you burn each day. If you start cutting too many calories, your metabolism slows down to protect fat stores in expectation of a long period of food deprivation.
3. Eat only when you’re hungry, stop when you’re full. Many people lose weight just by paying attention to this one tip.
4. Get your Zzz’s. Studies show that sleep deprivation increases levels of a hunger hormone, which may lead to overeating.
5. Get moving. No fad diet on Earth can replace the weight-loss wonders that routine exercise can offer. You’ll not only burn calories during the activity, you’ll also build muscle, which will help you burn even more calories over time.
For more healthy living tips and information on resources to help you lose weight, please go to HERE.
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Lisa Graham is part of Northside Hospital’s Diabetes and Nutrition Education Program.
