Why do fad diets fail?

WHY DO FAD DIETS FAIL?

When you google “how to lose 5kgs in one week?”, you will get to know a variety of unsuccessful ways to achieve that, not backed by any science, no explanation as to why and how one could possibly achieve such an unusual number.

fad diet dont work

 

But the bigger question is – what is weight loss for you?

What do YOU understand by weight loss? What is a healthy weight loss?

I might have consumed 3 cheeseburgers and fries the night before, got up the next day in the morning to feel constipated- starved the entire next day, and woosh! I weigh 2kgs extra the next day in the afternoon.

Is that really weight gain, or more precisely fat gain? Or is it, just water weight + weight of the poop?

This is the strategy most fad diets use – they intend to make you lose water+poop weight, making you feel lighter, and of course- allowing you to poop more.

Let’s understand fad diets with an example

fad diet

 

 

Let’s suppose I start with a fad diet– starving myself of salt, good lean protein, healthy fats, whole grains, and vegetables, post one week I lose 3kgs!

I get more excited and follow it way stricter the next week again.

But oops– post the 2nd week, I have achieved a plateau. My weight doesn’t seem to move at all.

The problem here is– I’ve lost the water weight now- and in reality, I haven’t lost any fat, and possibly, all during this fad diet– I have lost my precious muscle too.

Starvation can put you in a situation where the human body starts using the muscle mass to feed itself.

Do you want to lose your precious muscle?

A perfect, balanced, sustainable nutrition program is never going to let you starve, irritated, and never going to make you survive on just “fluids”.

How I lost weight without fad diets

I would like to share my story here – all the while when I lost 50+kgs, I used to consume 1L milk every day, have 6 boiled eggs, ate lean meats and vegetables, whole grains, omega-3s, and NEVER felt starved.

I did not face any gut issues or ever had a “plateau”.

BUT there was a difference- I used to run 15kms every day and do 200+ pushups plus my NCC regime.

Your diet has to go hand-in-hand with your workout. I believe in following simple strategy, “eat well, eat wholesomely, but push yourself in exercise”, and well – exercise becomes a mandate if, you actually want to boost your metabolism.

Your body naturally burns more calories throughout the day post exercising.

weight loss plan

Ask these questions to yourself before going for fad diets

How much are you going to let your body starve?

How much are you trying to make it “not used” to consuming food?

How many of these marketing “fat loss pills”, “metabolic boosters”, “fat burners” etc. are you going to rely on?

If you want to lose fat- there is no easy way out.

You need to eat well, develop taste buds for wholesome food that our past generations are so fond of! (reasons they survive 80+ years damn easily) and, you need to push yourself through exercise.

You can’t be expecting to lose 10kgs (of fat, get me right on this) in one month- it’s practically impossible, oh wait but yes- you can lose your precious muscle if you keep starving yourself through all the fancy fad diets.

What should be your approach then?

Your approach to “healthy living” has to change- one must understand losing fat is all about eating the right composition of food, not eat less at any cost.

Eating minimally processed, least genetically modified food varieties.

Not getting scared of the “right” type fats, and over or undereating them.

Eating minimally processed whole grains, with timings of consumption being monitored as per approach (fat loss/muscle gain/maintenance).

Eating less can and in most cases cause gut issues later, you feel starved and there is a high chance of relapse – you might start overconsumption of foods not permitted at all in the nutrition program you are currently following.

This is where the importance of sustainability and feasibility comes. A nutrition program or your dietary lifestyle has to be economical and “local”.

We need to understand that foods that have always been eaten by our past generations – and that our bodies have maximal feature similarities with them, something that they consumed and advice that our grandparents have always been giving- does have a scientific explanation in most cases.

Consider affordability when choosing Weight Loss Programs

food for weight loss

 

Consider the example of a recent trending diet plan- ketogenic diet plan.

I won’t call it a fad diet plan because it is not, there is science behind it, and if a human body is on ketosis– he or she does not have issues like starvation, cravings, boredom or gut issues (if, properly followed), yes the results by keto are absolutely optimal, sustained and some people even end up being on nutritional ketosis even after achieving their physique goals.

But the main question here is about its economic feasibility.

Is it okay for you to buy eggs/meat/paneer or other animal protein sources every day or tofu (if you are a vegan) every day?

Also, the daily consumption of soy products to such a high extent can have phytoestrogen effects.

Also, can you restrict yourself to low carb vegetables like capsicum, broccoli, French beans?

What if our local vendor doesn’t have them in all 7 days a week?

In such situations, people end up looking for “choices”, which may or may not be allowed in ketogenic plans, which may put you “out” of nutritional ketosis and can have other side effects – like people feeling guilty, depressed and might as well end up overeating.

Yes, obviously, if you live in a place where you have such vegetables, or lean meats available at your doorstep every day – then it is fine if you chose to do keto, and of course, if you can afford it.

Simply put, a nutrition program should be sustainable in terms of how much is its economic feasibility.weight loss plan

Key Takeaway

Choose a weight loss program that doesn’t make you give up, a program that later becomes your lifestyle forever. A program that makes you feel better, makes you live longer and promotes a better quality of life.

Sweat yourself in cardio to burn fat, eat good protein to maintain and grow muscle, lift weights or do strength training, and take enough vegetables and whole grains. Let’s not run away from hard work- it always brings results.

Why You Are Not Losing Weight?

Why You Are Not Losing Weight?

“I Always Believed If You Take Care Of Your Body, It Will Take Care Of You”

It’s frustrating when you don’t shed pounds even after attempting so tough. Weight loss is not always easy and several elements can carry it to a standstill. Weight loss is a technique—one that does not always occur as quickly as you may like.

At the most basic stage, weight loss failure happens when calorie intake is equal to or more than calorie expenditure. Calories are a unit of degree that display the amount of energy in foods and drinks. The body calls for an exact number of calories to function. It’s going to convert any extra calories into fats, growing overall weight. The body can only lose weight while it’s burning more calories than it takes in.

 

not losing weight

 

You are working out, controlling your carbs longings, and making changes to your way of life which isn’t sufficient to shed pounds, then what is?

Strong weight loss can require some real time, there are reasons that you won’t get step by step in shape that justifies thinking about as you check your headway. For example, perhaps you’re focused on a standard exercise, you’re committed to a regular workout, but you’re not burning enough calories. Maybe you are practicing enough and eating great, yet you have a medical condition that is interfering with your ability to shed pounds.

If your weight loss is still constant then it’s the time to re-evaluate yourself.

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Let’s understand some unexpected reasons why you’re not losing weight

Not Losing Weight Due To Micronutrient Deficiency

 It’s crucial to have a solid understanding of nutrition. Appropriate nutrients is going a long way beyond having enough to consume; quality of food is a long way extra critical than amount. The food nowadays you are putting into your body just doesn’t provide the essential nutrients you need to flourish and the weight loss suffers from it.

not losing weight

 

Did you already know that nutrient deficiencies can effects your weight? All nutrients have an essential job for your body – and when they can’t carry out their features well, many things happen in your system that makes weight loss more difficult. Here are the few nutrients whose role you will get to know:

  • The mineral magnesium, found naturally in leafy green vegetables, whole grains, nuts and beans is involved in over 300 chemical reactions throughout your body. Magnesium helps promote restful sleep and good digestion, improve insulin and blood glucose levels, and regulate metabolism. If you don’t have proper minerals in you then it may cause difficulty in weight loss.

 

  • The entire group of B vitamins can help increase energy and promote weight loss. These vitamins help metabolize protein, carbohydrates and fats as well as assisting with central nervous system activities.

 

  • Vitamin C is important to the production of carnitine, which carries energy to all the cells in your body, ensuring a healthy metabolism. If you don’t have sufficient carnitine your energy level will dip and set off your body to store fats for your muscles.

 

  • Research has indicated that vitamin D can actively help your body in losing weight by restricting calories. If you are having deficiency, then, this biological direction towards losing weight may be blocked.

 

  • Vitamin E and vitamin K work together to produce red blood cells and enhance muscle functioning. Lean muscle mass burns extra calories than body fats, and can make your metabolism extra efficient in burning calories.

 

  • Omega 3 fatty acids had been studied intensely and have been shown to be critical for burning fats. Those important fatty acids decrease insulin levels, growth metabolic price, decrease cortisol levels, improve the fat burning ability of your liver, and enhance blood flow for your muscle mass at some point of exercising.

Weight loss can experience like a dropping warfare on occasion, particularly if you don’t recognize how all aspects of your life effects your efforts. I encourage you to try to keep yourself away from these deficiencies by taking all the required vitamins & minerals as necessary for the body to help ensure that nutritional deficits aren’t inhibiting your weight loss goals.

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Not Losing Weight Due To Low Metabolism

Metabolism is a series of reactions in a living organism that create and break down energy necessary for life.

not losing weight

 

 

 

Metabolism is often defined as fast or slow, but this term virtually describes how your body processes and makes use of the meals you eat. If your metabolism is functioning properly, weight loss will be less complicated. It’s if you have a dysfunctional metabolism that your body can also hold directly to more calories than it burns – and that could impact your potential to lose weight.

Think about your body as a car. If you put gas in a car, it uses that fuel in order to move. In the same way, your body uses calories from food, or energy, in order for it to move, breathe and function.

Our bodies burn calories in numerous methods:

  • Through the energy required to keep the body performing at the time of rest; that is known as your basal metabolic price (BMR). Basal metabolic rate (BMR) estimates the minimum number of calories a person needs to burn to sustain their basic life functions during a 24-hour period of rest. Your BMR is in part determined through the genes you inherit.
  • By ordinary activities
  • By exercise

A fast metabolism is one which burns a whole lot of calories to assist its metabolic features. Your buddies who can consume whatever they need without gaining weight probably have fast metabolisms. In evaluation, a slow metabolism does not burn as many calories to help the equal metabolic features.

Irrespective of whether your metabolism is fast or slow, our bodies are designed to store excess energy in fats cells. So in case you consume and drink extra calories (electricity “consumption”) than your body expands (power “output”) you may gain weight. Alternatively, if you consume and drink fewer calories than are burned through daily activities (which includes exercising, relaxation and sleep), you will shed pounds. Our bodies are also programmed to experience a lack of food as hunger. In response, our BMR slows down, because of this fewer calories burned over time. It truly is one motive why losing weight is frequently hard.

You can alternate the way you balance the calories you take in against the calories you use up by various activities you do daily, which can change your weight.

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Not Losing Weight Due To Hormonal Imbalance

 

not losing weight

 

 

 Hormones play a very important role in a woman’s life. Hormones such as cortisol (released when you are stressed), ghrelin (hunger hormone), thyroid (hypothyroidism can lead to weight gain), insulin (too much insulin in the blood can lead to insulin resistance, weight gain, and diabetes), and leptin (too much leptin in the blood, and your brain is desensitized to food, and you keep eating) can wreak havoc on your health.

In a nutshell, estrogen dominance is too much estrogen compared to your progesterone. This commonly happens to women, and even men, of all ages. There are a few reasons the imbalance can happen. One big contributing factor is xenoestrogens, which are chemicals in our environment that essentially mimic estrogen. These accumulate and get stored in your body, which throws off your hormonal balance.

Imbalance also frequently happens during perimenopause/menopause. As periods become less and less frequent, progesterone production takes a sharp nose dive, due to less ovulating and eventually none at all. Yes, production of estrogen decreases as well, but not as much as progesterone. Estrogen stores fat and fat cells make estrogen, so this easily becomes a vicious cycle.

Indicators of Estrogen Dominance can be:

  • Weight gain around puberty
  • Weight gain around perimenopause/menopause
  • Weight gain in your hips, thighs and arms

The fiber in veggies also helps to reduce estrogen dominance and promote a healthy gut. Good gut health is also necessary for optimal hormone metabolism and production. Fat actually helps to make hormones so you need healthy fat on board.

The worst part? Initially, you will not even understand that it’s your hormones that are making you eat so much or slowing your metabolism. Talk to a dietician or a physician and get your hormones checked. Follow their advice to balance your hormone levels.

 

Not Losing Weight Due To Stress

Stress and weight gain, go hand in hand. Stress, anxiety, and depression can take a toll on your mental and physical health. All these negative emotions stimulate the secretion of cortisol, which then recruits all the fat receptors in your abdomen area, leading to central fat accumulation.

 

 

not losing weight

 

 

Stress also causes a lot of toxin accumulation that can affect the cell functions. Constant stress can contribute to a number of health problems.

  • Experiencing cravings – When we’re stressed or unhappy, many of us reach for “comfort foods” that are high in sugar and fat.
  • Raising cortisol – Like sleep deprivation, too much stress increases the production of cortisol. Not only does this increase appetite, but it can also cause extra abdominal fat storage.

Talk to your friends, take rest, read books, learn new skills, and forgive yourself. Taking short moments throughout the day to consciously check in with yourself and lower your tension levels is a good starting place for dealing with chronic stress.

Mindful meditation is a good way to bring more calm to your life.

 

Not Losing Weight Due To Focusing Only On Workout And Not On Diet

Exercise is a great way to lose weight as it burns calories and builds muscle mass. In any case, in the event that you enjoy a major supper or smoothie after each exercise, you can destroy all that sweat-soaked work. Depending on workout without tending to the eating routine is not advisable to get required results of weight loss.

It is fundamental to be in a calorie shortfall to get desired results. This includes the body burning a larger number of calories as compare to the number of calories it gets from the eating routine. This refers to all the processes that sustain life, such as digesting food and breathing. Even brain activity burns calories. Exercise is an effective way to burn calories. In any case, to encounter any noteworthy weight loss, an individual needs to join workout with consuming less calories.

 

Watch out for high-sugar sports beverages and protein bars, as well. While these drinks can help extinguish your thirst or give you energy post-exercise but they can be high in calories. Without an adequate decrease in the quantity of calories that an individual consumes, it is extremely hard to get required results of weight loss through exercise.

Research also suggests that people tend to eat more food when they do exercise regularly. This can make it harder to keep up a calorie shortfall and lose weight. The most ideal approach to get desired results of weight loss is by combining exercise with a calorie-confined eating routine.

 

You Don’t Drink Enough Water

 About 75% of your body weight is water. Drinking water can profit weight loss. Drinking water has likewise been appeared to support the quantity of calories consumed by 24–30% over a time of 1.5 hours.

 

not losing weight

 

 

Water has no calories by any means, so it fulfill your thirst without including weight. Water looks after homeostasis, keeps the cells bloated, and helps different natural responses and capacities, assimilation and retention, transportation of synthetic concoctions, and poison expulsion. At the point when you don’t drink enough water, every one of these capacities are not done appropriately.

To diminish your calorie consumption, drink a glass of water before dinners. Drinking water may likewise expand the quantity of calories you consume. Somewhere in the range of 2 and 6 cups of clear, plain water every day can assist you with losing additional pounds.

If you are trying to lose weight, your metabolism, digestion, excretion, and cell function should be at optimum levels. Without consuming adequate amounts of water, that’s not possible. So, drink 3-4 litres of water every day. Drink more if you are working out.

 

Not Losing Weight As You’re Not Sleeping Well

 

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Low quality or inadequate sleep may influence weight loss. Great sleep is one of the most significant elements for your physical and psychological wellness, just as your weight. Studies show that poor sleep can increase the risk of obesity. Grown-ups and youngsters with poor rest have a 55% and 89% more serious danger of getting obese.

Getting enough sleep is significant in case you’re attempting to get more fit, not on account of how it influences you truly, yet intellectually too. Not taking enough sleep for 7 hours can prompt weight gain. Your brain is constantly working, and it needs to rest to orchestrate the body functions.

Being tired may make you skip practice or just move around less, consuming less calories. If you are working out, your muscles are undergoing wear and tear. They get repaired when you rest and sleep. Not sleeping enough, therefore, can lead to muscle fatigue, slowed down reflexes, hormonal imbalance, and weight gain.

Getting up and going to bed at the same time every day, avoiding stimulants like caffeine several hours before bedtime, and other changes can go a long way in improving the rest you get. Have your supper by 7-7:30 pm and sleep by 10-10:30 pm. This will keep you from staying up late and late night snacking. Moreover, you will wake up early and have the time to meditate, workout, and prepare your breakfast.

weight loss program

Conclusion

It is critical to keep in mind that there are not any short fixes on the subject of weight loss.

The nice way to attain and preserve a healthy weight is to eat a nutritious, balanced weight-loss diet.

This must include 10 portions of fruit and greens, appropriate protein, and whole-grains. It is also beneficial to exercise for at the least 30 minutes each day.

You will surely get the required results just be patient.

lose weight with dieting tips

 

 

 

 

What It’s Like To Have a Weight Loss Buddy

What It’s Like To Have a Weight Loss Buddy

“It’s Going To Be A Journey. It’s Not A Sprint To Get In Shape”

Weight loss is never easy, especially if you’re on our own. However, having a weight loss buddy who’s both supportive and tough throughout every step of the way, can help you resist temptations of returning to those bad dieting habits and make sure you stick with your plan.

Here we will talk about what it’s like to have a weight loss buddy with us in our journey.

 

 

An ideal weight loss buddy is someone

  • you like investing energy with
  • who has a positive attitude
  • with compatible motivation styles
  • with similar goals

Whether you join a group weight loss program or find a health-minded companion, studies have shown that working out with another person bolsters healthy competition in order to work harder while reducing stress.

However, being committed to this type of relationship is associated with the responsibility to be there for someone else.

That is what makes it work!

Advantages of having a good weight loss buddy

 

  • WEIGHT LOSS BUDDY KEEP YOU MOTIVATED. It’s like having your own personal cheering squad. Your buddy can give you that extra boost—whether it’s a high five, a sympathetic nod or some encouraging words—to keep you going when you’re thinking about cutting your workout short or overindulging at lunchtime.
  • CONSIDER YOU RESPONSIBLE. At whatever point you have the desire to pass over an exercise or enjoy lousy nourishment, you could generally reach your companion so as to remind you why you left on this excursion in any case.
  • THEY ARE UNDERSTANDING. At the point when you have somebody who is experiencing a similar weight reduction regiment and similar battles, it’s soothing to realize you aren’t the only one. Thus, you could be the one to help rouse them.
  • THEY INCREASE THE FUN FACTOR. You may not feel that “weight reduction” and “fun” have a place in a similar sentence. But a walk through the park with your weight loss buddy, preparing and enjoying a healthy, homemade dish together or sweating through a dance class side by side can change what could feel like a task into recollections you’ll both treasure.
  • THEY MAKE SUCCESS EVEN SWEETER. Losing weight is a great accomplishment—one that is worth sharing. Your weight loss buddy will be there to congratulate you for your achievements, as you can do in return. That goes a long way to keeping you motivated and on track.
  • THEY PROVIDE ACCOUNTABILITY. Hitting the snooze button is a lot harder when you know someone is going to be waiting for you at the gym. Also, you may find that you’re less inclined to settle on undesirable food decisions on the off chance that you realize that your weight loss buddy may get some information about them later on.

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When you locate a decent match, remember that you’re as yet two very different individuals.

Your metabolism, body shape, current weight, and gender will affect how quickly you lose weight, and the same is true for your weight loss buddy.

Don’t expect to slim down at the same rate or otherwise compare yourself to your buddy. Attempting to stay aware of—or even exceed—your mate can make undue pressure and lead to potential disillusionment for you.

If you push yourself too hard or too far, you could also end up with an injury. The competition could potentially even damage your relationship with your buddy.

Compare you with you and think about how far you’ve come, which is a considerably more precise and valuable measure of your advancement.

Set your own goals and let your weight loss buddy do the same.

If you’re unsure of what your goals should be, consider checking in with an exercise physiologist and nutritionist; these experts can help you set realistic and individual goals based on your ability and lifestyle.

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