How to make your diet more than a fad
Over half of American adults report that they’re actively trying to lose weight, which often means navigating an endless list of weight loss tips, products and frustrating fad diets. However, with hard work and dedication to healthy habits, you might begin to notice some results.
Unfortunately, 90 percent of people admit that they’ve regained lost weight, which makes the process of trying to lose weight even more daunting. How can you make these changes last?
“The weight loss industry itself is a huge hurdle for people looking for long-term results,” said Dr, Benjamin Scallon, staff physician at Community Practice, Family Medicine. “Many people who reach their weight loss goal struggle with maintenance because guided diets and meal plans aren’t financially feasible in the long run, and that detoxing cleanse will end eventually, and you’ll likely gain the weight back.”
Here are some tips to make your own weight loss more than a fad.
Look beyond the calories
Diets get one thing right: Good nutrition is vital for long-term success; however, unbalanced programs and a fixation on calories aren’t the answer.
“A calorie is just a unit of energy. Our bodies burn them to perform vital functions, then store the extra calories as fat,” said Scallon Though counting your calories is a great way to manage portions and keep an eye on the bottom line, they aren’t the only factor you should monitor.
“Calorie counts don’t take the nutritional value of foods into account,” said Scallon. “This can leave you with an unbalanced diet that’s low on vital nutrients.” For example, 100 calories of ice cream and 100 calories of cucumber both leave you with the same amount of energy, but will have vastly different impacts on other parts of your body.
Remember that food pyramid from the school cafeteria? A diet heavy in fruits and vegetables, followed by lean meats and whole grains will keep you healthy and feeling full.
If too much focus is placed on calories, an imbalance might cause you to plateau–or even gain back weight.
Keep a diary and revisit your favorites
Tracking your meals and exercise is an easy way to figure out what works for you. If you discover sports or exercises you enjoy and recipes that are both tasty and healthy, make a note so you can incorporate them into your routine.
“Creating habits you enjoy makes it easier to commit to that lifestyle change,” said Scallon. “Forcing yourself into the gym and eating foods you dislike will set you up for failure.”
But remember to maintain some variety in your workouts! Muscle memory works fast, and you want to keep challenging yourself to avoid a plateau.
Check with your doctor
Every body is different, and there may be a medical reason you’re struggling to lose or keep off those last few pounds.
“Medications, stress and chronic conditions can change your body’s composition, taking away your control,” said Scallon. For example, more than 5 million women have been diagnosed with polycystic ovary syndrome (PCOS), a hormonal imbalance that can cause weight gain as well as acne, thinning hair and irregular periods.
A hormone imbalance can also cause hypothyroidism, which originates in the thyroid and can appear in both women and men. Similarly to PCOS, hypothyroidism can leave you feeling tired and groggy and dealing with weight gain.
Finally, diabetes patients who use insulin regularly may notice weight gain as a side effect.
Meeting regularly with a doctor to review your goals and overall health can keep you on the right track.
Keep a positive outlook
Cheat days happen. Allowing yourself to enjoy the occasional big meal while maintaining the confidence to rebound will keep you from throwing in the towel.
“Remember these are lifelong changes and no one can make them all overnight,” said Scallon.
Scallon sees patients at 21 Geisinger Lane, Lewistown. To make an appointment, call (717) 242-4200.