Why Don’t Fad Diets Work?
Many fad diets work until they don’t. What we mean by this is that, as previously mentioned, many people will lose weight, but often once the diet is over, they gain it all back and more. Research indicates that this happens because of the physiological mechanisms that help us conserve energy, which, in the past, helped our ancestors survive.
So, what’s actually going on? Most fad diets restrict calories in some way, whether this is by restricting a food group or indicating that you should only eat during certain times. When we reduce caloric intake below our maintenance calories, we lose weight. However, when reduced significantly, we might face hormonal issues, fatigue, extreme hunger, and even binge eating.
Then, the problem is that once the diet ends, we frequently revert back to our old eating habits. We haven’t actually made any sustainable or long-term lifestyle or habitual change. So, what can you do better this time around?
3 Tips for Healthy Weight Loss
Healthy weight loss and maintenance is entirely possible for everyone. Usually, it comes down to our daily habits and consistency of daily healthy habits. Here are a few things you can do to pave your way toward better health and a healthy weight.
Tip #1: Move your body more.
Make daily movement a habit. If the gym doesn’t work for you, find something that does. This could mean a dance class or a walk around the block after each meal or on every work break.
Tip #2: Reduce stress.
Research indicates high stress is associated with weight gain. Thus, reducing the stress in your life can help you get your healthy habits on track. Try incorporating daily stress management techniques such as deep breathing, yoga, meditation, sauna, warm baths, cold shower massages, and more.
Tip #3: Focus on incorporating more whole foods.
Instead of excluding food items, let’s strive to bring in more veggies, fruits, eggs, milk, meat, and more which should leave very little room for processed or pre-packaged food items. A great way to do this is by planning your meals ahead of time. This means making a grocery list and cooking all your meals for the week in a few hours, so you have healthy meals and snacks ready to go when you need them. This reduces temptation and helps you stay on track with your nutrition and a balanced diet.
Research even shows how meal planning is linked to better nutritional adherence and increased food variety, which can be great for your gut microbiome and for obtaining all the nutrients your body needs to function at its best.
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