If you’ve decided to follow a diet, stick to it. An international nutrion and weight management specialist believes that there are things even the most sluggish of dieters can do to keep motivated.
Izzy Cameron gives out her top tips on the “lazy guide to dieting” to help you stick to your goals, reports femalefirst.co.uk.
* Keep breakfast simple: Dieting does not mean having to prepare fiddly or intricate food. Sometimes the simplest options are the best. For example, opt for porridge over sugary cereals for breakfast and make sure you add some fruit so you tick off one of your five a day before you reach your desk. Porridge is easy to make and will also help keep you full until lunchtime, so will prevent your reaching for the biscuits mid-morning.
* Exercise versus sleep: Incorporating exercise into your regime is important for healthy and sustained weight loss. However, experts agree that getting the correct amount of sleep is also important when managing your weight. When we are tired our bodies crave sugar and carbohydrates, and if it’s a case of waking up early to exercise but compromising on our sleep, then you should prioritise getting up later.
* Make some simple tweaks to your daily diet: Switch the morning coffee for a green tea – although most of us crave caffeine first thing in the morning, a cup of green tea will boost your mood and kick start your day. Choose low fat popcorn over crisps for lunch as it contains an eighth of the fat content that crisps do and you can have fun at home popping your own!
* Drink more water : Don’t confuse hunger with thirst, more often than not, that hungry feeling is simply our body’s cry for fluids. Before reaching for a snack, have a glass of water and see if this helps.
Switch the late night snack for a peppermint tea – drinking peppermint tea before bed will not only stop any late night cravings but will also help you get a better night sleep by releasing the tension in your muscles.
* Keep it simple: Soup is a quick and easy meal; what’s more, it’s healthy too. With so many combinations of flavours now available, it’s easy to expand the taste buds and try new foods whilst also ticking off some of your five a day. (Bollywood Country)
Almost everyone has tried a diet of some sort in their lifetime, typically with the goal of shedding some extra pounds. Today, there are so many diet plans and regimens out there that if you did a basic Google search, your mind would be overloaded with a plethora of information, leaving you to wreck your brain figuring out which one is best and which one you should try. From diet pills to flat tummy teas, are these dieting plans even effective and sustainable? The more important question you need to be asking yourself is, “are these dieting fads even safe?”
According to nutrition experts, the biggest area where diets tend to fail is its sustainability. There are diets out there that will definitely get the weight off of you but they’re not sustainable, meaning that as soon as you deviate from the diet, all the weight you initially lost, will quickly find its way back to you. Sure, you might be able to go without carbs or try a diet that’s high in fiber, but your body can only properly function for so long without certain nutrients. So these fad diets might help you to shed those unwanted pounds but what is that diet doing to your body in the process? It’s potentially putting your body in danger of certain health risks.
What is a Fad Diet?
In short, a fad diet is one that is “here today and gone tomorrow.” Dieticians refer to fad diets as meal plans that are extremely restrictive with small amounts of foods to consume OR it’s a meal plan with an odd combination of foods; you will typically consume these foods in a short amount of time and lose weight very quickly.
Some fad diet examples include but are not limited to:
South Beach Diet
These diets definitely would help people shed the pounds but they weren’t sustainable. Studies have shown that 90% of people who lose weight on these fad diets end up gaining more weight back than they originally lost… why? Because those diets are not sustainable or realistic. The average person with a moderately busy lifestyle would not be able to maintain a lifestyle on these diets, especially when you’re in a rush to lose the weight quickly. Trying to lose the weight quickly where you start to run into those health risks. Take a look at some of the signs that let you know that a fad diet is negatively affecting your health.
Fad Diets Leave You Feeling Hungry and Fatigued
Being on a fad diet, you’ll be consuming foods low in calories and in carbohydrates. What does that mean? That means that you’re more than likely going to be malnourished. The state of malnutrition can put your body in a metabolic state called “starvation mode.” Starvation mode is what’s going to make you still feel hungry even after you’ve eaten. That’s because that fad diet is so restricted. Not only will you feel hungry still but you’ll also feel fatigued as well.
Instead of resorting to fad diets, there is a diet where you consume a well-balanced diet and lose weight at the same time. The Mediterranean Diet is a diet that has good fats in it that will leave you feeling full all while not consuming very many calories. The recipes are all delicious and also promote heart health. From delicious chicken recipes to a simple recipe for stuffed peppers, the Mediterranean diet is one that’s not only delicious but it’s also sustainable.
Fad Diets Have a Negative Impact on Your Hormones and Metabolism
You know how your body needs fuel to thrive? Well, food is your body’s fuel and in order for your body to properly function, you have to give our body the right kind of fuel (food). It’s almost like putting gas in your car. In order for your car to drive, it requires a certain type of gas. If you put regular unleaded fuel in a car that requires premium, that car is not going to run… that same theory applies to your body.
As mentioned earlier, fad diets restrict your food intake, which also means that you’re missing out on important nutrients your body needs to function properly. Without those calories from the food you eat, your body won’t be able to use the energy from those foods. So instead of losing weight, your body will indeed do the opposite and store fat because your body has gone into starvation mode.
Can Cause You to Have an Unhealthy Relationship With Food
With these fad diets, you’re so restricted that when you make the mistake of eating something that’s not on your diet, it can cause you to feel guilty for deviating from your diet, which can, in turn, cause you to stress over it… the next thing you know, you find yourself struggling with yet another failed diet, leaving you to stress eat.
According to verywellfit.com, the best way to stop this unealth relationship with food is to find the source of your stress eating. Well, the source is going to be easy to find because it’s your quick-fix diet. If you can kick the diet that’s causing you to stress eat, your health will improve and you won’t have those random food cravings. If you were eating a well-balanced diet, your body wouldn’t even crave those unhealthy foods.
Be Realistic in Your Approach to Weight Loss
When people make the decision to lose weight, they want the result to happen right away and that’s the reason why a lot of people turn to these fad diets but instead of resorting to fad diets that put your health at risk, try taking a realistic approach to your weight loss?
Taking a realistic approach means knowing that it’s not something that’s going to happen overnight. You need to practice patience and embrace a long-term approach to weight loss where you will over time learn sustainable eating habits and make healthier food choices.
Ill-fitting clothes, unflattering photos and health concerns are the top three reasons why mothers are spurred on to lose weight, according to a survey.
New research shows that while a mother’s main priority for family meals is keeping everyone else healthy and happy, when it comes to their own diet, it’s more about how they look and feel, reports femalefirst.co.uk.
The survey, by Wholegrain Goodness, a site that promotes healthy eating, indicates that when mothers stray from their diet, the overwhelming feeling is that of guilt, but other feelings range from feeling fat, to happy, naughty and satisfied.
The top ten reasons mothers gave for going on a diet are:
* Clothes not fitting
* Seeing unflattering photos
* Health reasons
* Having children
* A friend or family member losing weight
* Advice from a doctor or health professional
* Encouragement from a friend or family to lose weight
Commenting on the findings, psychologist Linda Papadopoulos said: “There are a number of factors behind the decision to try to lose weight, and sadly because we live in such a visual and image-driven society it’s no surprise that the results indicate that for many a big motivator is appearance.” (Bollywood Country)
While looking slim is in fashion amongst teenaged girls, intentional weight loss might increase the risk of developing health-compromising behaviour like smoking, binge drinking and skipping breakfast, warn researchers.
Teenaged dieters were 1.6 times more likely to smoke and skip breakfast, and 1.5 times more likely to smoke and engage in binge drinking than those who were not dieting.
“Post-puberty changes often lead to weight gain among girls and there is incredible pressure from social media and elsewhere to obtain and maintain the ideal body,” said lead author Amanda Raffoul from the University of Waterloo, Canada.
“Intentional weight loss is not something we should necessarily encourage, especially among this population, since it’s possible that well-meaning initiatives that promote dieting may be doing more harm than good.”
“Instead, we should focus on health broadly rather than weight as an indicator of health,” Raffoul added.
The study, reported in the Canadian Journal of Public Health, included data from 3,300 high school girls.
The results showed that compared to girls who were not dieting at the time of initial data collection, those who were dieting were more likely to engage in one or more clusters of other risky behaviours three years later.
“The link between dieting and other health-compromising behaviours is worrisome since 70 per cent of girls reported dieting at some point over the three years,” Raffoul added.
According to Sharon Kirkpatrick, Professor from the varsity, the study looks at the important health related factors “including behaviours and the array of influences on them, in combination”.
“Only by understanding the complex ways in which these factors interact can we identify effective interventions, as well as predict and monitor potential unintended effects of such interventions,” she added. (IANS)