No More Yo-Yo Dieting!

Posted by Dr. Doucette on March 20, 2007 under Fitness, Weight Loss |

Do I need to lose weight, and if so, how much weight should I lose?  Why is it so difficult to lose those last 10 pounds?  Why do I constantly lose weight and gain it right back?

Do any of these questions sound familiar?  If so, you are not alone.  Our society is in a "weight-loss" crisis.  Each year, more than half of us will go on some type of diet to lose weight, with many of our attempts resulting in only a short-term weight loss – often gaining back more pounds than lost!  This is what we call "yo-yo" dieting or "weight-cycling."  If one diet does not work than we go on to try the next, and the next, and the next diet, each promising to be THE answer to our dieting dilemma

Not only is weight-cycling bad for your physical health, but it can also lead to inappropriate eating behaviors.  We start to obsess with what we are eating.  Foods become the enemy, and we start classifying them as "good" or "bad" foods.

All of this is not to diminish the fact that being overweight can be a health risk.  Being overweight increases your risk of developing heart disease, diabetes, hypertension, and some cancers.  If you are seriously overweight, even a modest 5-10% reduction in weight can help reduce high blood pressure, blood glucose, and/or cholesterol levels.   

Sifting Through “Dieting” Misinformation
How do we know what we are reading and hearing is valid information?  How do we distinguish dieting facts from nutrition misinformation?  The bottom line is, we cannot always be 100% sure that the nutrition-related information we are given is accurate, but we can take steps to become more critical consumers.

An excellent nutrition information source is the Food and Nutrition Science Alliance (FANSA). FANSA published a list of the "Ten Red Flags of Junk Science."  This is a simple but complete list of red flags to be aware of when considering nutrition information:

• Recommendations that promise a quick fix.
• Dire warnings of danger from a single product or regimen.
• Claims that sound too good to be true.
• Simplistic conclusions drawn from a complex study.
• Recommendations based on a single study.
• Dramatic statements that are refuted by reputable scientific organizations.
• Lists of "good" and "bad" foods.
• Recommendations made to help sell a product.
• Recommendations from studies that ignore differences among individuals or groups.

If flags are raised the next time a friend tells you about “a new diet that is sure to shed those extra pounds,” take time to conduct some simple research by gathering information from reliable sources.  Some credible sources of nutrition information include professional organizations such as:

• American Dietetic Association (ADA)
• American Cancer Society
• American Heart Association
• American Diabetes Association
• National Heart Lung and Blood Institute

Basic Components of a Successful Diet Plan
Any sound weight loss/weight maintenance plan will include specific components, including eating foods in moderation, consuming a balanced plant-based diet, reducing saturated fat intake while consuming more poly- and monounsaturated fats, developing new daily healthy eating habits, and incorporating exercise into your daily routine. Following are essential components of a sound weight-loss plan:       

• Set realistic goals.  The key is to lose weight gradually (no more than 1-2 pounds per week) by incorporating healthy eating habits into your daily life.  The concept of dieting is out and maintaining healthy eating patterns is in!  Incorporating healthy eating patterns into your daily life will help you reach and maintain a weight that is right for you.
• There are no “good” or “bad” foods.  This way of thinking only leads to obsessive food habits.  Remember – everything in moderation.  Foods are the cornerstone of your health.  They provide the energy and building blocks for a healthy you. Make the changes needed gradually, one step at a time.  Try lowering your fat intake to more than 35% of your total calories and make sure to eat a variety of foods that you enjoy. Try new foods whenever possible.
• Take your time when you eat.  Do not eat in the car or when watching TV.  What happens is that we do not pay attention to our internal signals telling us when we are full.  In addition, we have become a society that has become accustomed to “jumbo-sized” food portions.  Cutting down your food portion sizes is an excellent place to start.
• Choose the healthy fats.  While cutting back on your saturated fat intake, increase the mono- and polyunsaturated fats in your daily eating plan.  A simple and tasty tip is to substitute olive oil for butter on bread.
• Increase the fruits, vegetables, and whole grains in your diet.  Take advantage of the many varieties of fresh fruits and vegetables that are currently available at most supermarkets.  If you are intimidated by the thought of cooking different grains or vegetables, consider buying a food steamer.  There are many inexpensive models out there to choose from.  They make cooking rice or steaming your vegetables a snap.
• Increase your daily physical activities.  Walking is a great place to start.  A brisk walk, 30 minutes a day will help you to lose the weight and keep it off.  It will also help your emotional well-being!