Photo: FOTOKREO Michal Bednarek (Shutterstock)
Diets tend to fail, and those that promise quick weight loss by following a strange trick are especially doomed to fail. If you’ve just been on one of them, don’t just hop on a different fashion diet; Instead, take a minute to reflect on what you’ve learned and create a plan to eat healthier in the future.
However, before you get to the tips below, you should consider using it This eating disorder review tool from the National Eating Disorders Association to check your relationship with food and with your body image. NEDA has one too Hotline that you can call or text.
Each diet of fad comes with an explanation of why it is the best diet for you and why it will succeed where all other diets have failed. But No diet (or “way of eating”) has a magical secret that others have overlooked.
If you’ve followed the teachings of a particular diet guru, book, or internet forum for a month or two, you are likely immersed in the mythology of that particular diet. Write down some of the assumptions you’ve been sticking to – sugar is toxic, or beans are full of anti-nutrients, or full-fat yogurt is too high in calories to fit into a healthy diet, or whatever – and actually look it up whether you are based on any scientific consensus.
The actual truths about healthy eating are boring and obvious, so vegetables are good and there are many ways to reduce your caloric intake. You can let go of the rest.
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Set realistic expectations
Diets promise and often achieve faster weight loss than normal old healthy diets. This is what makes them so attractive, but it’s also an indication that they aren’t teaching you how to eat better.
The scale fluctuates from day to day and it’s not just about fat gain or loss. The food you have in your stomach weighs something; The water in all of your body tissues makes you heavier when you have more moisture. When you eat a lot of carbohydrates, you have more glycogen and water in your muscles. When you are on a low-carb diet, you lose weight from storing glycogen (carbohydrates). When you have a menstrual cycle you may find that you have a time of the month when you are heavier and a time when you are lighter.
For all of these reasons, short-term weight loss (or weight gain) is not always about fat. If you lost five pounds in the first week or two of your crash diet, very little of it was likely actually fat – and you won’t reverse your progress if you eventually regain it.
If you’ve lost weight quickly over the weeks, you may have lost muscle mass in addition to fat. Muscles are important to overall health and enable you to exercise. After your diet finishes or fails, it is actually healthy to rebuild those muscles if you have lost too much.
First, ask yourself if and why you actually need to lose weight. And if your reason is health related, consider whether you need professional help setting goals and devising a plan.
All weight loss diets work the same way, giving you a framework in which you can eat fewer calories than you burn off. There are a ton of different ways to do this: you can count each calorie, you can cut down how much you eat of certain food groups, or you can eat slightly smaller servings of your usual meals, to name a few. Take an approach that appeals to you. If the scale changes steadily from week to week, you know it works.
If you want to track calories or macros, We recommend the cronometer over the more popular MyFitnessPal;; The database is more accurate and the user interface is far more user-friendly and easy to use.
Actually eat some protein
Many diets don’t take into account protein, however Protein is important to health and it is especially important in fat loss. Make sure you eat enough of them and do weight training to make sure you don’t lose too much muscle.
Eat all food groups
If you don’t get fruits, vegetables, whole grains, and protein foods (like meat or tofu) every day, your diet may be missing something. Check out the basics myplate.gov instead of just living on yogurt and salads (or just beef and bacon on the other hand).
Build good habits
Here you can think back to your experiences with the fashion diet. Is there anything that you liked easily? Not things that were tough but that you sometimes liked – things that you didn’t really mind? Maybe you ate a ton of fruit that you forgot how much you liked it, or maybe you drank less alcohol because of the calories but then realized that you liked to sleep better and avoid hangovers. When something is good for you and makes you happier, stick with those things.
On the other hand, you’ve probably built some bad habits on the crash diet as well. For example, skipping meals or declaring certain foods to be completely forbidden. Or exercising too much (because you felt compelled to burn calories) or not enough (because you were too tired all along). Leave the uncomfortable or unhealthy habits behind and keep the good ones.
Eating healthy may be less exciting than the crash and burn on a fashion diet, but you will be happier and healthier in the long run.