It's a lifestyle change- learn how to lose weight and keep it off.
It's a lifestyle change- Learn how to lose weight and keep it off
Always meaning to start that new fad diet and get back to the gym, but you never find time? OR you start your new diet/training plan and get off to a good start and suddenly 2 weeks later it all becomes too much and too stressful followed by the inevitable relapse and you come crashing down back to square one? We have all been there!!
Research has revealed scary statistics showing that the majority of people who start a fad diet will never actually complete it. A high percentage of those who do complete the diet will regain the weight they lost and there is a good reason for this, but before we dig deeper into this we will explore a bit of what a 'fad' diet or a crash diet actually is (1).
A 'fad' or 'crash' diet is a diet and often exercise program, which promises unbelievable results in a seemingly short amount of time. They usually offer their own unique promise such as 'Lose 2 stone in just four weeks' or 'miracle fat loss foods guaranteed to shed the pounds in 30 days'. Titles like these are aimed at drawing you in, convincing you to part with your money and put trust in these quick fixes.
“what about all these amazing success stories that I have heard and read about?”some, I hear you ask, well don't get me wrong it is certainly possible to lose weight following these crazy diets as some people do have success with them but the keyword is as the average success rate of these crash diets is around 40%-45%. Let me guess a smidgen lower than you were thinking?! Maybe you're a little less convinced that a fad diet is the path forward or the miracle cure for your weight loss goals. This raises another question: what if I'm one of the lucky 45%?(2)
Well if you're determined enough to persevere to the end of one of these 'crash diets', then the likelihood is that you may have achieved great results and you may be happy with them, but this quick fix style of weight loss has a price: where do you go next? Well you can continue to follow the plan (as you have made it this far) which would be the logical step forward, but eventually depriving yourself of the food you love or consuming too much of a certain food (which could be a staple in the 'fad' diet) will become stale and boring which leads you back to revisiting old habits and eating similar to how you ate before the diet, potentially even more than you ate before. This is a fast track route to regaining all of the weight that you had previously lost and potentially MORE, catapulting you right back to square one. DARN IT!
The bad thing about crash diets is that they create a vicious circle which teases you with results but inevitably brings you right back to the start. Once you have had the taste of quick results this leads you to think ‘well maybe if I try this other quick fix diet it will work better as it has a slightly different approach’ but it will always unfortunately end in the same way. This is due to a number of reasons, however a prominent reasoning being that they are far too restrictive and UNREALISTIC.
Quick fix diets can be very dangerous for your health.
The restriction comes in several different forms, such as:
- limiting what foods you are allowed eat
- encouraging you to eat large quantities of the SAME foods day in and day out
Example fad diets:
-Juice Diets (requiring you to blend a lot of your food in the form of fruit and other produce, this can lead to weakness and energy problems).
- Low Fat Diets (restriction of fat in diets can lead to a whole host of health problems and risks (4) as we all need a decent amount of fats).
- Low Carbohydrate Diets (which has many risks like High cholesterol, increasing your chance of heart disease, kidney problems, osteoporosis and kidney stones and not to mention it’s one of your bodies main sources of fuel!! So be ready to feel sleepy and low energy).
- VERY Low calorie diets (restricting the number of calories you eat by replacing meals with shakes, restricting cabs/fats, BANNING certain foods etc).
There are a number of fad diets like these with a whole host of side effects that can be very dangerous to your physical and mental health, your energy levels and your overall well-being. Studies have found people to become deficient in important vitamin, minerals and nutrients due to the restrictive nature of these diets. (5)
With so many quick fixes that promise SPEEDY results it’s no wonder you struggle to find a diet that is effective where you can lose weight and keep it off. The diet you are looking for is pretty simple and doesn't require you to restrict yourself. It's a very simple way to diet and it's probably been staring you in the face. The answer is of course THE BEST DIET IS THE ONE THAT WORKS FOR YOU but what does that mean? Have a read of THIS blog post to find out more.
Here at ENERGY Fitness & Nutrition we are advocates of flexible dieting (6). Flexible Dieting requires you to choose a goal, calculate your BMR (the amount of calories needed for your body to survive at rest) and your TDEE (your BMR along with your daily energy expenditure, taking into account your physical activity level). Once you have your TDEE you will need to adjust your calories accordingly; either reducing your calorie intake for fat loss, increasing your calorie intake for muscle gain or keeping your calorie intake the same (maintenance calories can be used for fat loss and muscle gain).
The great thing about flexible dieting is that you can still eat the foods you enjoy and the foods you are used to eating, but it is all calculated to make sure you are eating the right amount. It is recommended that you eat between 0.8g and 1g of protein per pound of body weight. You can also calculate the number of carbohydrates and fats you are consuming. However, if you are new to calories and macronutrients we recommend that you get your head around the calories and protein first and let your fats and carbs fall into place.
This sustainable approach may take a little longer to achieve your goals HOWEVER it allows you to maintain the results you achieve, build on your goals and continue to progress. The best part about it is that it works (7), the calories and macronutrients are calculated to suit you and your individual needs... thus allowing you to create your own personal path to success in your fitness goals and dreams!
WHAT TO DO NOW?... forget the quick fixes and fad diets, find a diet that works for you, be patient, be consistent, don't deprive yourself!!
If you have any questions don't hesitate to contact Charlotte:
Have a great day FitNuts
Charlotte & Brad