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Common Dieting Mistakes:
Why So Many People Regain After Losing Weight
Nearly everyone who has
tried to lose weight before will recognize this scenario: you diet for
months in order to reach your target weight, starving yourself until you are
miserable. When the weight finally comes off, you feel an incredible sense
of achievement, and you exult at showing off your gorgeous
figure. But
within just a few weeks, you notice that your new jeans are starting to feel
snug, your thighs are a bit wobbly again, and much to your dismay, the
numbers on the scale have once more begun creeping upward.
The fact is that an astonishing 90% of dieters eventually regain all the
weight they have lost; more often than not, they end up heavier than they
were at the start of the diet. People who manage to lose significant amounts
of weight and then keep it off are rapidly decreasing in number. This trend
leads to the phenomenon commonly referred to as “yo-yo dieting,” an
unhealthy cycle of dieting, regaining the lost weight, then
repeating the
whole process over again.
Regaining weight after a diet is painful and demoralizing. People who can’t
manage to keep the weight off after working so hard to lose it tend to feel
demoralized and discouraged, experiencing a sense of failure that is further
damaging to their self-esteem. In truth, many of the people who go through
the pain and loss of confidence of yo-yo dieting are generally successful in
other aspects of their lives. Then why is it so hard to
lose weight and keep
it off?
Let’s explore some of the common mistakes people make while dieting and
learn how we can avoid them.
Unrealistic Expectations
All around us – on television, on line, and at the supermarket checkout – we
see claims that someone or other has discovered the ultimate
diet plan, the
latest superfood, or the most fabulous fat-burning
supplement. We are
bombarded with images of formerly obese people who have managed to lose
hundreds of pounds in a matter of months. When our own weight loss attempts
fail to produce the same results, we assume that we have done something
wrong and jump right back into the next fad diet.
The weight loss industry is responsible for fostering many of the beliefs
that dieters have about dieting and weight loss
goals. Some of the
unrealistic expectations that regularly interfere with lasting success are
described here:
-
Target Weight: So many of
us embark on a weight loss plan with fantasies of becoming the next In Style
cover model, rather than with a plan to achieve and maintain a realistic and
healthy body weight. Setting a
goal that is impossible to achieve can only
doom us to failure.
-
Rate of Weight Loss: It is
natural to want to see immediate results when you first begin dieting.
Magazines and TV ads reinforce the idea that we can lose absurd amounts of
weight in almost no time. But rapid weight loss is not only
dangerous, it is
a virtual guarantee that you will gain it back in record time.
Losing weight
slowly allows the body to adjust to changes and decreases the likelihood
that the weight will come back.
-
Maintaining the Weight
Loss: It is a common belief that once the unwanted
pounds are gone, we can
simply resume our former habits; the weight goal has been achieved, so the
healthy eating and the exercise go out the window. In truth, maintaining a
healthy body weight is a lifetime commitment; it is best to think of
weight
control as a long-term plan for maintaining good health.
The Wrong Diet Plan
Despite the claims of nutritional “experts” and well-paid health gurus,
there is no single diet that is right for every person. Each of us has
individual needs and nutritional requirements, and finding the optimum
balance can take some time. However, there are two hard and fast rules that
everyone should follow to achieve the best results:
-
You should never be left
feeling hungry; if your diet plan leaves you
craving food, chances are that
you will end up compensating by overeating and making poor food choices.
With the help of an experienced nutritionist, you should be able to develop
a healthy eating plan that contains the nutrients your body needs and keeps
you feeling satisfied.
-
You should like what you
are eating. A healthy eating plan is one that you can adapt to your
lifestyle and commit to for the rest of your life. If you feel like you are
depriving yourself of your favorite foods, you will eventually begin making
excuses to “cheat” on your diet. By choosing nutritious foods that you
enjoy, and allowing yourself an occasional splurge, you are much more likely
to make healthy eating an integral part of your lifestyle.
Exercise
Regular exercise is an absolute must if you expect to lose weight and keep
it off. Unfortunately, many people buy into fad diets that promise
significant weight loss without having to expend any physical effort. Others
see exercise as a necessary evil that is essential losing weight, but once
the weight is off, the physical activity is abandoned.
Exercise is vital to so many aspects of our lives, from heart health to
proper mental function. Just like eating and bathing, it is a ritual that
should be attended to on a regular basis. Choose an activity that you
actually enjoy, and make it part of your daily routine.
Lack of Support
It is difficult to reach any goal without the encouragement and
understanding of those around you. This is especially true when you are
trying to lose weight; if your family and friends continuously challenge you
to steer away from healthy eating habits, it can be extremely difficult to
stay on track. On the other hand, if the people around you are
supportive of
your efforts, they can help you maintain your weight loss program when you
feel like giving up.
Timing
Beginning a weight loss program requires
planning, and choosing the right
time has a lot to do with the eventual outcome. If you start dieting when
you are feeling depressed, or have just become
pregnant, or you are going
through a challenging period in your life, changing your eating habits can
be especially difficult. Choose a time when you are feeling mentally and
physically strong to begin your new healthy lifestyle, and your chances of
success will be much greater.
Losing weight can be one of the biggest challenges of your life, but the
benefits to your health are beyond measure. You will feel stronger and more
energized, develop a more positive body image, and improve your emotional
well-being. Remember that any weight loss program should be undertaken with
the supervision of a doctor or experienced nutritionist who can help you
develop an appropriate weight loss plan.
The causes Gaining More Weight Through
Water Retention
You must seek approval from your doctor
before starting any new diet.
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