If you're worried about your weight, you may be looking for a quick way to shed the pounds. But perhaps you should be thinking about longer-term, more gradual ways to modify your habits.
Do fad diets work?
It's a fact: traditional weight-loss programs and fad diets do not work very well, especially over the long term.
A person who is thinking about going on a diet to lose weight should keep in mind that
- many people lose weight, but few can keep it off
- you cannot stay on a diet forever
- there is no quick fix
Most fad diets require people to make drastic changes in their diet such as severely limiting certain foods. For example, some diets suggest no sugar or carbohydrates, while others suggest very high protein intake. These types of diets cause rapid weight loss due to loss of body fluids, not body fat. Most fad diets are risky, and some are dangerous. One thing is for sure: they cannot be long-term.
Although people do lose weight on fad diets, follow-up statistics are not encouraging. About 85% of people will lose weight on any diet, but only 15% will keep the weight off after two years. Some people gain back even more weight than they originally lost.
The key to weight management is to take the focus off weight loss and focus on building a healthy lifestyle and body.
Living healthy
Since fad diets do not work in the long run, weight management needs to be looked at differently from how we have over the last few decades. Essentially, the only thing that does work is to change eating and exercise patterns. Permanent lifestyle changes are the only thing that will guarantee weight loss maintenance. The benefits of healthy eating and regular exercise are endless. People will reduce their risk of heart attack, stroke and other medical problems. They will feel more confident, have more energy, and sleep better.
A basic, healthy diet should include at least three nutritious meals a day and one or two snacks. A well-balanced diet is made up of carbohydrate-rich foods, protein, and some - but not too much - fat. No foods have to be completely eliminated for a balanced diet. You can still enjoy high-fat, high-sweet foods in moderation. Healthy living is about not denial and deprivation but balance. Canada's Food Guide to Healthy Eating is a good reference for balanced eating.
A person who decides to get involved with a weight-loss program or would like the help of a dietician should select a program or dietician that
- recommends gradual weight loss (no more than 1-2 pounds per week)
- follows Canada's Food Guide to Healthy Eating
- recommends a safe exercise program
People who want to change the way they eat can start by taking the same food plan they have now and make some adjustments, for example reducing some of the fatty foods and eating smaller portions (about 20% smaller). Increasing the amount of vegetables, fruit and fibre in the diet is also helpful.
Healthy living also involves keeping active. Keeping active helps to keep the body's metabolism (the rate at which the your body uses food energy, i.e., burns calories) higher. For people who include muscle toning/building exercises in their exercise program, there are even greater benefits. Muscle has a higher metabolic rate (that is, it burns calories faster) than fat. So those who build some additional muscle will increase the rate they burn calories. Regular exercise will also help increase energy and confidence. People should try to find a form of exercise they enjoy and check with their doctor before starting an exercise program.
Here are some useful tips for healthy living:
- Don't diet. Accept your body.
- Focus on other measures of success other than weight. These measures can include having more energy, feeling more confident, having a lower stress level, and sleeping better.
- Make gradual changes, not drastic ones.
- Start your day with a nutritious breakfast. People who skip breakfast actually eat more during the day than those who eat a good breakfast.
- Try to eat something every 3 - 6 hours. If you leave it too long, it could lead to overeating.
- Take your time eating. It takes about 15 - 20 minutes for a "full" signal to reach your brain.
- Do not do other activities while you are eating. This can distract you from your internal "full" cues and may result in overeating.
- Try to understand how emotions and feelings affect what you eat and when you eat.
- Eat more fruits, vegetables and fibre.
- Don't be fooled by low-fat foods. Although they contain less fat, manufacturers usually add more sugar to make up for taste lost when fat is removed.
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