As obesity strikes our world, people are anxious about how their lifestyles have changed, including our food habits, uneven postures, not enough sleep, less exercising and lots of stress.
Even if we achieve our goals of weight training and healthy exercises, we do not keep a count on the type of food we intake.
In most cases its simple mistakes that keep us away from being healthy. This means only exercising will not help us maintain our weights.
There are several myths too – like crash dieting helps in weight loss. Not correct. A 2007 study of dieting habits published a journal in American Psychologist proved that most of the people regained more weight than their initial weight.
Researchers proved that Calorie-effective diet may not help in weight management. Dr. James L. Millhouse, a medical and sports enthusiast psychologist showed that to make permanent weight loss, there should be permanent and healthy change in the lifestyle of a being too.
Why Don’t We Lose Weight Even When We Take The Right Path for Weight Loss?
You may be doing all the right things, but still not losing weight. Why ? Some reasons maybe:
- Eating back all the calories that we burn during our diet.
- Relying only on exercises to do the trick.
- Not eating as healthy (as we think we are).
- Not being consistent enough.
- Not measuring the right things.
Here are some simple Do’s and Don’t for weight loss. They are no rocket science and can be followed easily with some determination.
Some common Don’ts are:
1. Crash dieting
Crash dieting on the other hand deals with restriction of daily calorie intake.
This misses out the entire food groups. Balance diet includes having the same amount of Carbohydrates, Proteins, Fats, Vitamins and Minerals. This type of dieting prevents the intake of carbohydrates which provides us with energy for our daily work.
Crash dieting may not only slow down the metabolism, but also decrease our immunity. The important nutrients needed in the body may be prevented. Crash diets are nutritionally imbalanced. Hence it may create long-term poor health.
Some other side-effects include-
- Fast weight loss- When we do not eat properly, our body tends to use up the stored calories in our body. This may vigorously reduce the weight
- Fast weight gain- Some people have tendency to put on weight faster than people who follow a healthy long-term diet plan.
- Increase of proteins and fats with no carbohydrates in the diet may cause heart diseases.
2. Only exercising and no diet related initiative
Only exercising will never help an obese person to lose weight.
Doctors claim that there is no point in telling obese people to exercise more.
The “eating less and moving more” motto will create a misunderstanding regarding the obesity epidemic.
It is mentioned that staying away from fat foods for obese people is almost like asking a person to stay away from sharp objects who is bleeding profusely.
80-95% people regain back the weight they’ve lost once they’ve stopped working out or if they don’t follow a diet regimen.
This somehow means that our biology wants our body to reach back to our maximum weight.
Once we reach our target to reduce weight, we forget to take care of our health thinking that we won’t go back to our original weight.
As we are going against our biological routine, i.e. removing excess weight from out body, we must keep in mind that we should continue with our daily diet and exercising.
Else we might end up gaining the weight back.
Some simple steps should be remembered when taking care of our health as researchers found that only calorie-restricting diet alone may not do their job.
Keeping the away the weight may be hard, but it pays off well at the end. People lead a healthy lifestyle for a long period of time.
1. Keeping a food journal
This helps in a lot of ways.
Research showed that women who keep a diet journal with them lost 6pounds more than women who did not keep one. This was published in a journal named journal of academy and nutrition dietetics of a 2012 study on obesity. Keeping food journal may help people achieve dietetic goals and keep a check on what they are eating on a daily basis.
2. Following a consistent diet
To maintain a body weight, we need to follow the same routine diet every day. It may seem tedious, but it has proved to be one of the best ways to overcome weight and maintain it.
Researchers believe that allowing a “flexible” diet may increase the risk of becoming overweight. A journal named International obesity and related metabolic disorders wrote about a study done in 2004 which showed that constant diet helps in maintaining good health than people who ate more during weekends and holidays.
3. Adding low-fat-protein diet
Lean proteins are prescribed by doctors worldwide to maintain good diet. Adding lean meats to diets helps in the maintenance of essential proteins in the body and builds good muscles and strength.
If the diet of an obese person lacks protein then he/she may fall ill. These lean meats keeps the stomach full even if after consuming it in less amounts. This also helps in burning the calories and overall weight loss.
4. Being active
Being active helps in maintain a good health after achieving the required weight.
If we can keep the weight off, we can be more active than usual obese people.
Physical activity not only reduces weight but also keeps away from heart diseases and diabetes. To maintain a healthy lifestyle one must not forget to eat healthy as well as continue with the vigorous physical exercises.
5. Not skipping breakfast
Breakfast is considered as an important meal of the day.
It may help in achieving weight loss goals. Skipping breakfast will never help in reducing calories. Scientists say that a 6 ounce serving of Greek yogurt and some berries may kick start our days and provide us with calcium.
In the journal Obesity research, scientists showed that breakfast eaters can contribute to more physical activity in a day than non-breakfast eaters.
The Bottom Line…
You may not lose desired amount of weight even after exercise or worse – regain it after losing it!
It is good to consider these Do’s and Don’ts and see if you are doing something wrong.