97% of dieters in the US regain the weight they lost and then some within 3 years. Yet up to 50% of women are on a diet at any given time. Up to 90% of teenagers diet regularly with up to 50% of them trying a diet when they were a young kid. According to WHO, Americans have spent over $66 million TODAY alone on weight loss solutions with well over $60 billion this year so far.
So why do we diet?
We are throwing billions into products that aren’t working. The problem is we are desperate. With 1.6 billion overweight people in the world, we have a ratio of 1 overweight individual for every 6 healthy individuals. That number is rapidly increasing. We can sit and say oh that damn McDonald’s or that damn Taco Bell, but they aren’t the problem. We are! We went there, we got the big mac with fries and a coke, we licked our fingers as we finished it, and we loved it. What I am trying to say is that it is your body and you control that body and what goes into it. You are the decision maker as to what you are eating. Once you realize that you have that control, it is all uphill from there.
Why don’t diets work?
- Too many restrictions
- Not realistic for longterm use
- Harmful to your body by causing:
- inadequate vitamin and mineral intake
- Low amount of weight loss
- Lead to anorexia and bulimia
- Gain the weight back
- Increase cravings
What should I do instead?
- Set realistic expectations. Don’t tell yourself you are only going to eat salad from now on when you are a steak and potato guy. Be realistic! Maybe start with eating a salad three times a week and go from there.
- Increase your exercise. The Department of Health and Human Services recommends that adults get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.
- Have healthy, light snacks in-between meals. For example, an apple with peanut butter or yogurt and granola.
- The average stomach empties every 3-4 hours, so make sure that you are eating something every 3-4 hours to keep your metabolism up.
- Realize what you are eating. Keep a food diary of your intake. Read the nutrient facts on the foods you are consuming.
- Be reasonable with your portions. For example, your meat should not be bigger than palm.
- Eat breakfast within an hour of when you wake up. Breakfast got its name, because you are literally breaking the fast that is occurring while you are sleeping. Therefore, breakfast helps to wake up your stomach and metabolism and let them know to go out of starvation mode.
- Junk food and desserts are okay in moderation. You are allowed to go to Becky’s graduation and have a slice of cake, but having that slice of cake everyday would be too much. Likewise, you should not be eating chips daily, even if they are the single-serve bags.
- Vary your foods. Your daily intake should consist of fruits, veggies, grains, proteins, and dairy. Explore MyPlate to see what counts for each serving and how many servings you should be having everyday of each food group.
- See a registered dietitian. A RD can help you to create a customized meal based on your individual needs and health issues to help you get the results you desire. RD’s can now be covered with insurance thanks to Affordable Care Act.