JANUARY 16, 2006
A Diet Recipe for Weight Loss: Add Lifestyle Improvements for Long-Term Results
You spend money on a diet program/regimen that guarantees rapid weight loss. Then you attempt to deprive yourself of indulgent foods and dishes that used to be a part of your regular diet. Finally, you feel guilty because you’ve either cheated, or you’ve strictly followed directions and encountered minimal results.
Does this scenario sound familiar to you?
We’ve all seen countless diet gimmicks making false claims and empty promises of long-term weight loss. At any given time in North America, 40% of women and 25% of men are on a diet plan. These patterns of eating, however, hold steep emotional and physical implications, especially given the fact that 95% of dieters regain the weight they lost in three years or less.
Fad dieting is not only monotonous and almost impossible to stick with, but it is also dangerous and should never be used in lieu of exercise and healthy eating. Extreme plans often deprive people of crucial nutrients, causing disruptive physical side effects like drowsiness, headaches and nausea, and, sometimes, serious health conditions.
Mental consequences are also part of the fad dieting equation, since it involves self-deprivation and self-induced pressure for accomplishing weight loss goals in such a small span of time. The result—your unattainable quest for immediate gratification not only diminishes your goals for long-term weight success, but also sets you up to berate yourself for “failing”.
The strategies that many fad diets employ are counterproductive and will hinder your body’s metabolism and muscle building processes, both of which are necessary for improving physique. Diets that instruct against eating nutrient-rich meals and keep you from eating often throughout the day slow down your metabolism. Calorie-restricted diets will prohibit your body from attaining sufficient calories to burn for energy. In which case, the body will break down muscle tissue in order to sustain daily energy levels.
What can you do to ensure long-term weight loss and overall physical and mental health?
Adopt a diet that is high in complex carbohydrates, soy, vegetables, fruits and fiber, and low in fats (especially animal fats) and refined carbohydrates and sugars.
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Eat smaller meals and more frequently throughout the day. Don’t bother with depriving yourself between meals or with calorie counting.
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Use prepackaged or pre-portioned snacks and meal replacements to aid in controlling and monitoring caloric intake. They are easy to incorporate into your life.
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Take a multi-vitamin or supplement to ensure you are receiving essential vitamins and minerals missing from your daily diet.
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Exercise regularly, since it is necessary to the weight loss formula. It has beneficial effects on overall body weight, body composition, and cardiovascular health, and it also improves self-esteem and energy levels.
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Find a healthy life balance, which is crucial to sustaining long-term results: family, work, faith, exercise, study, etc.
As you develop a healthier lifestyle, one that is necessary to achieve long-term weight goals, you will be less likely to think of these changes as a diet. Over time, you will feel more energetic, and seeing the results of a long-term plan will continue to encourage you to stick with it!
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