Weight loss has become a $20 billion per year industry. The number of potential consumers grows each year as we see obesity trends continue to rise. You probably meet people every day wanting to lose weight. Doctors refer people to me for a variety of nutrition-related conditions of which obesity is the most common. With so many new diet books, products and plans on the market, how do you know which one will work for you? Here are 5 things you should know about weight loss.
1. You can lose weight on any diet plan.
Some people might disagree with me on this point. But if you are following a calorie-restricted diet program for a long enough period, you will lose some weight. There may be a few exceptions due to health-related issues, but for the most part, anyone can lose weight if you restrict calories long enough. The problem is people give up too soon because they feel deprived, they stay hungry, or they do not see results fast enough to keep them motivated. This causes people to go back to old eating habits that resulted in the weight gain to begin with.
2. Losing weight and keeping it off is hard.
For anyone who has ever tried to lose weight, you know this is true. Significant weight loss is difficult to achieve and even harder to maintain. Why? Science is still studying this and believes there are some metabolic factors involved. It is also hard to change old habits. Eating healthy and exercising requires time and commitment. It is also much easier to consume 1,000 calories than it is to burn 1,000 calories. Our sedentary lifestyles and overabundance of calorie-laden foods do not make this easy.
3. Not all weight loss plans are healthy.
While it may be fine to follow any restricted diet short-term, long-term restrictions may be hazardous to your health. My main concern is with extremely low-calorie diets (800-1000 calories/day) and with diets that restrict entire food groups (very low carbohydrate diets or low-fat diets). When restricting calories too low, the risk of nutritional deficiencies becomes greater. It is also harder to get enough nutrients when you are avoiding entire food groups. This leads to potential nutrient deficiencies that can lead to health problems over time. For this reason, people undergoing bariatric surgery (gastric by-pass) must take nutritional supplements. I have never recommended anyone follow a very low calorie diet or cut all their carbs or fats out completely. It is not sustainable long term and it is not healthy.
“I have never recommended anyone follow a very low calorie diet or cut all their carbs or fats out completely. It is not sustainable long term and it is not healthy.”
4. Exercise alone is not adequate for weight loss.
When it comes to weight loss – diet is king. Dietary changes are necessary. It is impossible to outrun your fork. It takes much longer to burn calories than it does to eat them. And if you are drinking your calories, it takes even less time. While exercise is necessary to build muscle and improve metabolism, exercise alone has not been shown in studies to lead to long-term weight loss. It’s only when calorie-restriction is combined with increased activity that weight loss becomes possible.
5. You must choose a diet plan that works for you.
If you love meat, I would not recommend going vegan. If you love bread and pasta, I would not recommend going carb-free. Whatever plan you choose must fit your lifestyle and preferences. Eating less meat or cutting back on carbs might work just fine. But don’t try to give up everything you love because you will not succeed long-term. Find a happy medium and cut back gradually on things you tend to overdo. Incorporate activities you enjoy along with dietary changes to get the biggest impact. When you discover what works for you and your lifestyle, it will be much easier to make it a part of your normal routine.
So, forget the expensive supplements, crazy detoxes and restrictive diets. Just find a way of eating healthier and eating less calories (not necessarily less food). Don’t forget to incorporate a good night’s sleep, some physical activity and have some fun. Reducing your stress goes a long way in controlling your weight too. Weight loss is hard but it doesn’t have to be complicated. Find what works for you.
For additional help, especially if you have food allergies or medical conditions to consider, find a registered dietitian to work with you. If you have tried losing weight on your own and want a program to follow for help, feel free to schedule a consultation with the dietitian and ask about our weight loss program. To good health and enjoying life.
