eThis very year, weight loss ranks high among New Year’s resolutions. And year after year, we continue to try many of the same methods, and unsurprisingly, we continue to get the same disappointing results. Some even make the situation worse or cause other harm.
But that doesn’t mean trying to lose weight is futile.
Here are five common methods that often fail, along with alternatives that are likely to have long-term success.
1. Counting calorie
Tracking calories may be effective in the short term, but it often leads to frustration and failure in the long term. One reason is that accurate calorie counting is difficult. Calories are listed on food packages and in some restaurant menus, but they are not always accurate. Also, many foods, such as home-cooked meals, do not have calories listed. Even with the help of an app, breaking down these foods and counting calories can often be tedious and time consuming.
A calorie obsession can turn meals into stressful exercise, counting and weighing, contributing to an unhealthy relationship with food that makes it even harder to achieve and maintain a healthy weight. There is a possibility
Another problem is that fixating on calories can distract you from focusing on other factors that are important, such as the nutritional content of foods and how they fill you up. are lower in calories than a serving of nuts, but are more weight-friendly (when consumed in moderation) because nuts do not cause the hunger-inducing spikes in blood sugar levels.
Instead: Keep an eye on calories and portions, as well as the amount of added sugar (less is better), fiber (more is better), and protein (this will help fill you up). Think about how healthy and satisfying your food is and how you feel after eating it.
A good way to do this is to keep a food diary. Studies show that keeping track of what and how much you eat and drink each day can improve long-term weight management by making you more aware of your eating patterns and identifying where you need to make changes. is shown.
2. Exercise
The types of exercise most of us do burn relatively few calories. Studies show that moderate-intensity aerobic exercise, such as walking for 30 minutes a day, five days a week, the recommended amount for good health, usually results in little or no weight loss. I’m here. Losing weight requires more vigorous and sustained training than most people want or can do. Even if we increase our daily routine that much, our bodies may compensate by increasing our appetite and slowing our metabolism.
Viewing exercise as a way to lose weight creates unrealistic expectations that make you more likely to give up physical activity. It’s the price we have to pay to lose weight and therefore we tend to avoid it.
Instead: Think of physical activity as a way to improve your quality of life. Focus on direct benefits such as better sleep, reduced stress, and feelings of empowerment. One consequence can be that you are more likely to make healthy, weight-friendly food choices and resist emotional eating. And they are more likely to stay active for the long term. Regular exercise reduces your risk of many diseases, from the common cold to cancer. And while you may not lose weight, you can prevent weight gain and improve your appearance by building muscle mass.
3. Eliminate carbohydrates, fats, or other categories of food
Weight loss approaches that demonize entire food categories may work temporarily, but are rarely sustained over the long term. We know there is no clear winner. After about a year, people on competing diets end up losing roughly the same amount of weight.
Whether the forbidden foods are cheese and chocolate or cereal and corn, dietary restrictions often make us feel deprived. Many things happen that make us crave food even more. Sooner or later, most people give in to temptation. For some dieters, this process can lead to overeating.
Instead: Note the general quality of food. Emphasize whole foods such as vegetables, fruits, whole grains, beans, nuts, seafood, lean chicken, chips, cookies, refined grains, sodas, hot dogs, and French fries. Studies show that this eating pattern is effective not only in managing weight in the long term, but also in optimizing health.
Such an approach offers a myriad of food combinations and a lot of leeway to allow for varying proportions of fat, carbohydrates and protein. You are more likely to find a diet that is friendly to your body.
4. Eat “fat-burning” foods
From avocados and apple cider vinegar to grapefruit and green tea, we often hear about foods with supposedly special weight-dissolving powers. Like demonized foods, fat-burning foods appeal to our desire for simple solutions. Some foods can have a small effect on appetite and metabolism, but there is little evidence that this leads to actual weight loss.
Instead: Focus on incorporating general categories of foods into your diet, such as vegetables, fruits, beans, seeds, nuts, and fish, rather than specific items.Choose foods within these groups based on what you like, not what you think you are. Must eat.
Foods with low energy density, that is, foods with fewer calories per bite, can be particularly helpful. Examples include salads, soups, beans, plain yogurt, and most fruits and vegetables. Such foods, which are relatively high in water, provide more value for your calorie expenditure and can fill you up with fewer calories. shown to be effective. https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12280
5. Take Over-the-Counter Weight Loss Medications
Weight loss supplements often contain a jumble of ingredients such as caffeine, green tea extract and raspberry ketones. As with other dietary supplements, regulations are lax and manufacturers are not required to prove that their products are safe or effective. No. Some products have been found to contain banned substances such as ephedra.
Overall, the limited evidence that exists indicates that some ingredients in the supplement may lead to a few pounds of weight loss in the short term, but we don’t know if they help in the long term. Adding to the uncertainty, ingredient levels vary from product to product in the unregulated supplement market and are not always disclosed. It is often unclear how efficacy will be affected when combined with substances.
The same goes for safety. Even if an ingredient is used alone, it may interact with other ingredients and cause harm even if they have little or no side effects. It hasn’t been tested at all), so there’s no way to tell. In short, taking supplements for weight loss is a leap in the dark.
MeNSTEAD: If you are a candidate, consider prescription weight loss medication. This has been shown in studies to significantly reduce weight and maintain weight loss if the drug is continued. control. However, drugs have potential side effects and can be expensive. It’s also intended only for people who are obese, or who are overweight and have at least one of her conditions, such as diabetes.
Another effective option for this category of people is weight loss (or bariatric) surgery. Like prescription drugs, surgery results in significantly greater weight loss than is usually achieved through diet and lifestyle changes. In addition, it can reverse diabetes and dramatically improve your health, including lowering your chances of developing diabetes. It has also been associated with improving apnea, and other conditions.
Although the safety of bariatric surgery has improved significantly in recent years, there are still risks and potential side effects. Therefore, it is important to carefully evaluate how these stack up against weight-related health risks and potential benefits.
Yet another option that has proven effective is Intensive Behavioral Therapy (IBT). It focuses on changing behaviors that contribute to excess weight. Working with health professionals such as therapists, nurse practitioners, and registered dietitians, people can develop diet and exercise plans, set goals, self-monitor, identify challenges, and develop strategies to address them. Get guidance and support for your issue.
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