Everyone thinks that they need a weight loss program - I know that I did and have been on a bunch of different diet plans through the years and I have learned that any diet with an expiration date or any diet that has you skipping a food group is not sustainable or healthy.
Losing weight using a restrictive diet program is not effective in the long run - most dieters gain back their weight and more, it can also be hazardous to your health.
If a certain food group is avoided, there can be a gap in the nutrition that the dieter is taking in, and this will create deficiency in the long run. Nutrient deficiency is one of the main causes of cravings, which of course can lead to binging and weight gain.
If calorie intake is restricted, the body will slow down metabolism, and when the diet program is over and food intake is back to normal, the body is not burning as much calories and the dieter will gain the weight back just by eating the normal amount.
Restricted caloric intake affects metabolism and can have an impact on thyroid function, and can potentially lead to hypothyroidism. This is what happen to me!
Restrictive diets are not sustainable. It can be alienating, and have an impact on the dieter's social life. Sometimes these protocols require supplements because certain foods are eliminated, and supplements can be expensive.
If body fat level drops too low, it can lead to irregular period (or absence of period altogether). This is caused by low estrogen level - which can also lead to osteoporosis.
On the other hand, a balanced lifestyle that includes a variety of wholesome foods is sustainable, and is the best way to combat cravings (cravings often lead to weight gain). A few dietary and lifestyle changes can lead to pleasurable and effortless weight loss that can bring you a lifetime of benefits.
Top 10 Tips to Avoid Weight Gain
Over a quarter of Americans are obese - and with that comes many weight-related health issues. Here are the top 10 reasons why America has become a nation of overweight people - avoid them and you can free yourself from our nation's "fat trap":
1. Too much processed foods – they are cheap and convenient, but they are also full out sodium, sugar, chemicals and empty calories. When your body doesn’t get the nutrients it needs, it will crave more food.
2. Low intake of fresh, whole foods – they are nutrient dense, and when your body gets the necessary nutrients, you will have fewer cravings.
3. Sedentary lifestyle – many people are taking in more than they burn.
4. Supersized portions – the larger the portion in front of us, the more we eat.
5. Supersized dishware – our plates has become larger and larger. We need more food to fill the plate. Our perception of portion size apparently is affected by the size of the plate.
6. Advertising and marketing – big corporations throw a lot of marketing money on processed foods.
7. Misinformation and disinformation – people are confused what to eat. Unfortunately the labels on process and packaged foods are not always telling the whole story.
8. Cost of food – process, massed produced food, and foods made with subsidized crops are cheaper than fresh produce and other sustainably grown whole foods. High fructose corn syrup is a great example – it is found in a lot of food items we get in the store.
9. Time management – most people are always on the go. They eat while they are doing other things, and this mindless eating often makes people overeat. Many people don’t have time to cook – they depend on fast food, take out, or dining out – most of the time such foods are loaded with fat, sugar, sodium, and hidden calories.
10. Stress – when we are stressed, our body produce the stress hormone cortisol, which packs a triple whammy. Cortisol slows metabolism, affects blood sugar level, increase fat storage, and promote cravings for fatty, salty and sugary foods.
Lifestyle change is the best way for long term success!