With so many ‘quick fix’ diets on the market, it is no wonder that many of us feel lost and bewildered when it comes to losing weight. Promises of speedy weight loss with the minimum of effort lures us in, only to discover that the outcome may not be quite as good as we thought. And, if we do manage to lose weight quickly, the sense of achievement is quickly diminished as soon as we stop dieting and the weight piles back on, often even more than ever!
Unfortunately as many people know deep down, there is no quick solution to losing weight successfully and the old adage of ‘slow and steady wins the race’ is the best advice to follow. Additionally, the ‘yo-yo’ effect of loss and gain, is not only morally depressing but also detrimental to one’s health. Our metabolism becomes unbalanced and the strain can be particularly hard on the heart. And, as studies have shown, the more frequently the body is put through this yo-yo regime, the more stubborn it becomes, making the chances of future weight loss less successful as time goes on.
One of the most common mistakes dieters make when embarking upon a weight loss program is to cut out the most important meal of the day, breakfast. While doing this does indeed reduce the initial intake of calories, doing so can set the stage for overeating later in the day, often as early as mid-morning when the stomach starts to let us know how empty it is! Being faced with these overwhelming feelings of hunger, makes us all the more vulnerable to that calorie-loaded muffin or last donut in the box. The same theory applies to shopping on an empty stomach, a big ‘no-no’ amongst diet experts. In the same way that studies have shown non-breakfast eaters actually take in more calories later in the day, the same is true when confronted with shelves full of supermarket goodies, all the harder to resist when we are tired or hungry.
Another mistake that many of us make, whether dieting or not, is confusing hunger with dehydration. Most people are not drinking as much water or liquid as they should throughout the day and it is often the case that instead of reaching for something out the fridge, we should actually be turning on the tap. One handy dieting tip is to make a habit of drinking a glass of water before snacking, whether we think we are thirsty or not. You may be surprised how the water actually takes away the feelings of hunger, or at least puts off the urgency to snack for a while. One word of caution though. Not all liquid is created equal! If opting for some juice, try mixing it with sparkling water to reduce the sugar intake and as for that grande latte, always ask for skim milk. You are not likely to notice much difference in taste but you will save yourself a large amount of fat and calories in the long run.
Finally, never underestimate the power of exercise. While the focus of many diet plans is to cut down on calories, fat and carbohydrates, they fail to use movement as a way to complement the weight loss process. Moving our bodies, whether it is a brisk walk, gentle jog or light weight bearing exercise, can only be beneficial to losing weight and, by getting our bodies into shape and revving up the metabolism, the long term effects will help maintain the weight loss in the future.
