Ditch the Diet
Diets don't work... bottom line! But I guess you will need a little more convincing than that? Many people are looking for a quick fix when is comes to weight loss, and it just simply doesn't exist, not in the long-term anyway. And what these restrictive or fad diets do leave you with is weight regained, a slower metabolism, feelings of failure, and an unhealthy relationship with food. Not to mention the money that is spent looking for this magical weight loss unicorn.
One of the biggest issues that I have with dieting is the all-or-nothing mentality that it promotes. Diets don't teach us that small changes are the best approach, but that we need to overhaul our entire diet to see results. Diets set us up to fail, and are designed as something to go "off and on," instead of something you can maintain the rest of your life. And before we go any further, just let me say, your weight is not the only factor that determines your health! So, if you want to make diet and lifestyle changes, fine... but please don't do so in an effort to just lose five pounds (looking at you again Regina George).
In order to make lasting changes, and I do think most people benefit from this, weight loss cannot be the only goal. If weight loss is all you are looking for, you are likely to fall back into your old dieting ways, no matter how many times this system has failed you in the past. It takes a lot for people to get over this hump, especially if you have seen your fair share of diets. But eventually (hopefully), you will hit diet bottom, and look for ways to heal this broken relationship you have with food and your body. And when this happens, I highly recommend you seek the professional help of a registered dietitian. Now let's look at some of these diets and why they don't work:
Rigid meal plans: I get asked all the time if I do meal plans, and the answer is always no. I will be glad to walk along side you week after week, and cheer you on while you are making small changes, but I won't just give you the answers to the test. First of all, in order for me to provide you with a meal plan, I would have to know exactly what you like to eat (which could take a heck of a lot of time). And then if you decide that you don't want to eat oatmeal on Tuesday or salmon on Thursday night, you are likely to throw out the meal plan altogether. Or, you stick to the meal plan I have prepared religiously, but when the week/2 weeks/etc ends, you have no idea what to eat. You haven't learned anything.
Restricting certain food groups: Severely restricting a food group (ahem, carbs) is what I see the most. People always go for the "___________ makes you fat" line, which is a bunch of bologna, but what do I know?! Not only are these diets totally unsatisfying (who wants to be told they can never eat bread or fruit again?), but when an entire food group is avoided you may also be lacking in certain nutrients that can lead to nutritional deficiencies. And again, no one wants to do this for the rest of their life, so what's the point?
Very-low-calorie diet: Diets that are very low in calories can slow basal metabolic rate as part of the body's survival mode, meaning that your body will adapt and use fewer calories to perform the same tasks. Without medical supervision, a diet that is very low in calories can be harmful, especially if you have certain health conditions such as insulin-dependent diabetes or kidney disease. Again, this type of diet plan can be difficult to stick with, and therefore will only provide short-term results.
Detoxing/Cleansing: (Insert eye roll here!) The thought process behind a cleanse or detox is that it will help remove toxins that accumulate from poor eating habits and that it will promote weight loss. Detox diets and cleanses vary greatly, but some exclude solid food altogether, are very low in calories and other nutrients, and ultimately are not sustainable. Our bodies have a natural detoxification system called the liver and kidneys, so you don't need to pay mega bucks for these fancy diets often promoted by celebrities. Want to help your body out naturally? Eat foods high in fiber (fruits, veggies, whole grains), as this supports regular elimination, which is vital for excreting toxins through bile and stool.
One other dieting point that you should be skeptical of; if the diet/program promotes rapid weight loss or mentions that there is no need for exercise. I always say slow and steady wins the race (1-2 lbs per week), but it's true. If you lose weight too quickly, it's often muscle and water, not just body fat. And since muscle burns more energy than fat, this is not the way to go. Stay physically active to help build muscle and boost metabolism, help relieve stress, and promote better sleep.
Now that we've talked about what you shouldn't do in order to lose weight, let's talk about what you should do!
Adopt an eating plan that you can live with. Eat a variety of nutrient-dense foods every day. Include plenty of whole-grains, vegetables, and fruits that are high in fiber; these are low in calories, but the fiber content will help you feel full. Choose leans protein like lean meats, poultry, fish, eggs, beans and peas into each meal or snack. Choose low-fat or fat-free dairy, and limit saturated and trans fats, as well as added sugars.
Practice mindfulness and listen to your body. Mindful eating focuses on paying attention to what your body wants and needs in terms of foods and nutrients. So often we look to external factors that determine what we will eat. For example, you're on a 1400 calorie/day diet, and you are hungry, but you don't allow to yourself to eat because you've already exceeded your limit. And then there is always the good ole, "I love ____, but it's not allowed on my diet." When you learn to pay attention to your hunger and fullness cues, you will be free to decide when and how much you need to eat.
Set small, but specific and achievable goals. Goal setting is important for making lasting change. But keep in mind these goals need to be realistic and also measurable. Instead of saying "I am going to eat healthier," a more specific goal would be "I will include one vegetable at dinner five nights per week." Now you can track your progress to see if that goal has been met. These goals should also be realistic in terms of what you can do. For example, if you set a goal to work out for an hour every morning before work, and you already struggle to get to work on time on a regular day, then this may not be a sustainable goal for you. But you could plan to workout for 30 minutes per day 4-5 days out of the week. I always recommend setting no more than 1-2 goals at a time, and make them a habit before adding more.
Remember, one food or meal will not derail your efforts to maintain a healthy lifestyle. Balance and flexibility are the keys to healthy eating; focus on adding nutritious foods to your plate, but don't punish yourself if you eat something you consider "bad" or "unhealthy." I hope this post helps anyone who is struggling with dieting, and please feel free to reach out with any questions!
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