Weight management is a struggle for many people and while a healthy focus on weight loss is necessary to help our country’s growing obesity epidemic, some measures for weight loss need to come with caution tape!
Yo-yo dieting, which is repeatedly losing and regaining weight, has been proven to be detrimental to our health.Yo-yo dieting has been linked to higher weight after each
weight loss attempt, increased risk for heart disease, slower metabolism, and
increased risk for depression, body image dissatisfaction, and disordered
eating. When someone loses weight, especially quickly, it is often lean muscle and water. After ditching the diet, the weight creeps back on as fat which usually
settles in the abdomen. It is well-known that abdominal fat is linked to
increased risk for heart disease and insulin resistance.
On the other hand, numerous studies have shown that modest
weight loss for someone who is overweight or obese can improve many factors
related to their health including cholesterol, blood glucose, blood pressure
and so on. It is vital though when we are looking at lifestyle changes for
weight management that we not only focused on decreased numbers on the scale
but also on long-term success.
When looking to change your diet and lifestyle habits to
lose weight, focus on making changes that are sustainable. You should be able
to picture yourself following this pattern for over 1 year. Start with small
changes and build on them over time. Remember, SMALL CHANGES can add up to BIG CHANGES!
Zone in on your motivation and keep that somewhere visible to remind yourself
why you are making these changes.
The National Weight Control Registry has followed more than
10,000 people who have lost at least 30 pounds and kept if off for at least 1
year. Some of the lifestyle changes that these people have in common include:
90% exercise, on average, about 1 hour per day
78% eat breakfast daily
75% weigh themselves at least once a week
62% watch less than 10 hours of TV per week
SO forget the fad diets and yo-yo weight cycling! Yo-yo
dieting focuses on short-term change for short-lived results. Healthy food
choices, increased movement, and a healthy attitude will always prevail as the
winner for our health.