So many people are dieting nowadays.
I mean think about this.
How many people do you know right now that are on a diet? Are you on a diet? How long have you been on it? Are you having success?
People spend years on a diet. YEARS…
Statistics show that 45 million people in the US are on a diet.
Even with everyone being on diets the Centers for Disease Control and Prevention reports that 68 percent of people over 20 are either obese or overweight. 68%…
It breaks my heart when to read those statistics which is way worse than the one I read from 2011 that was 40%. This shows that that amount has grown in the past 8 years.
Today let’s talk about why people fail in the diet approach and how to prevent it. By the end of this article you will have some great principles to take away to start pushing your Nutrition in the right direction.
Nearly 65 percent of dieters return to their pre-dieting weight within three years.
Now that is a lot of people that lose all of their results.
All of there hard work and determination ruined in a short amount of time.
Typically the cause of this is because people lose their weight from unsustainable means or crash diets. Studies show 5% of people are successful from a crash diet.
Losing weight quickly most often is not from shedding body fat. More often than not it is from losing body water which will come right back once normal intake is resumed.
But I think being successful is all about the mindset and the approach.
When you view what you are doing as a “diet” it typically means there is a start and stop time as well as a specific type of foods you will eat.
A better way to view what you need to do to make that change you want is to think of it as a “Nutrition” Change.
When you view it this way you can approach it with the mindset that this is not temporary but something that you will do for the long haul. A complete change in how you do business in the realm of food you put into your body.
Risks of losing weight too fast
There are several risks of losing too fast.
When you lose to fast and do it from unsustainable measures your bones become less dense. Your muscles can atrophy which cause more issues as muscle mass is important when you want to burn fat. Muscle uses calories (aka energy) to contract so losing muscle means you burn less calories.
Your immune system, stress responses, sleep, and even your heart can all be affected. If you are in a diet right now or not eating properly do you find that you are sick all the time? Little nagging injuries? Sleep issues?
One big thing that can be affected is your metabolism. Your metabolism is very adaptive and will move and change to keep you safe and utilize energy properly. It will slow from a crash diet and you will have to work to get it back if you do decide to do it through sustainable means.
A better approach
Losing that unwanted body fat is best done by creating great habits.
A great place to start is to look at your relationship to eating and food.
When you eat do you sit down somewhere relaxing and actually take the time to enjoy your food? Do you sit and chew your food thoroughly before you swallow it? This is a great place to start.
Next I find it highly effective to track the food you eat through an app like My Fitness Pal or My Macros Plus. This is a good thing to do as it creates awareness around how much you are eating.
Next start to view your plate as if it had dividers. Each meal you want to consume some sources of protein, carbs, fats, and green leafy veggies.
Get these categories from Lean meats, fish, fruits, whole grains, green leafy veggies, and healthy Monounsaturated/Polyunsaturated fats.
If you are trying to lose weight aim to do it at a rate of 1-2 pounds per week.
That rate is likely to mean your metabolism and body will adapt over time and the weight will have more of a chance off staying off.
The approach doesn’t have to be overly complicated but be patient.
There is not magic pill or secret way to do it.
Patience, Education, and a Healthy Mindset will bring those results you desire.
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