The top four reasons diets fail
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| diets fail |
Although weight loss is one of the most
popular New
Year's resolutions, and in fact, about two-thirds of all people in
the U.S. are on a diet at any given time, the vast majority of diets fail to
provide significant or prolonged loss of weight.
"Losing weight is one of the best resolutions each year, but only 20 percent of people are a successful weight loss and maintenance," said Jessica Bartfield, a doctor who specializes in weight management and nutrition at Loyola Center for Metabolic Bariatric surgery care.
According Bartfield, research suggests that most diets fail because people do not recognize that dieting is a skill that requires both sound technical and practical to work effectively.
"Just like riding a bike," she said, "... you'll fall and feel frustrated, but eventually you will succeed and it will be easier."
The main obstacles to successful dieting can be summarized in four reasons, she said:
1. Underestimate the calorie consumption
"Most people (even experts!) Sub-estimate the number of calories they consume per day," said Bartfield.
Keep a food diary in which to record everything you eat, including drinks and small snacks or "tastes" can help create a clear picture of what you eat, Bartfield said. To regulate caloric intake, she suggests using measuring cups and spoons as serving utensils. Given the size of the portions and caloric density tend to be higher in the restaurant eating homemade food, Bartfield suggest looking the nutritional information of your favorite restaurant meals in advance.
2. An overestimation of physical activity
According Bartfield, you must reduce your energy balance by the highest hundreds of calories a day to lose a pound a week. Without reducing food intake, should not exercise vigorously for 60 minutes or more each day. A more realistic goal, it suggests a slight increase in daily activity (such as taking the stairs instead of the elevator), combined with 30 minutes of moderate to vigorous exercise on most days. A device like a pedometer can provide easily measurable goals such as 10,000 steps per day.
3. Spacing bad meal
"You need a steady stream of glucose throughout the day to maintain optimal energy and to prevent metabolism from slowing down," said Bartfield.
Bartfield also offers breakfast at the alarm time, followed by a meal or a healthy snack every three to four hours.
"Try not to go more than 5 hours without eating a healthy snack or meal to keep your metabolism stable."
4. Lack of sleep
Scientific research has shown that getting less than six hours of sleep each night led to high levels of ghrelin, a hormone that stimulates the appetite and can lead to crave foods high in calories. It can also lead to raising levels of cortisol, the stress hormone, which has also been linked to weight gain
"Losing weight is one of the best resolutions each year, but only 20 percent of people are a successful weight loss and maintenance," said Jessica Bartfield, a doctor who specializes in weight management and nutrition at Loyola Center for Metabolic Bariatric surgery care.
According Bartfield, research suggests that most diets fail because people do not recognize that dieting is a skill that requires both sound technical and practical to work effectively.
"Just like riding a bike," she said, "... you'll fall and feel frustrated, but eventually you will succeed and it will be easier."
The main obstacles to successful dieting can be summarized in four reasons, she said:
1. Underestimate the calorie consumption
"Most people (even experts!) Sub-estimate the number of calories they consume per day," said Bartfield.
Keep a food diary in which to record everything you eat, including drinks and small snacks or "tastes" can help create a clear picture of what you eat, Bartfield said. To regulate caloric intake, she suggests using measuring cups and spoons as serving utensils. Given the size of the portions and caloric density tend to be higher in the restaurant eating homemade food, Bartfield suggest looking the nutritional information of your favorite restaurant meals in advance.
2. An overestimation of physical activity
According Bartfield, you must reduce your energy balance by the highest hundreds of calories a day to lose a pound a week. Without reducing food intake, should not exercise vigorously for 60 minutes or more each day. A more realistic goal, it suggests a slight increase in daily activity (such as taking the stairs instead of the elevator), combined with 30 minutes of moderate to vigorous exercise on most days. A device like a pedometer can provide easily measurable goals such as 10,000 steps per day.
3. Spacing bad meal
"You need a steady stream of glucose throughout the day to maintain optimal energy and to prevent metabolism from slowing down," said Bartfield.
Bartfield also offers breakfast at the alarm time, followed by a meal or a healthy snack every three to four hours.
"Try not to go more than 5 hours without eating a healthy snack or meal to keep your metabolism stable."
4. Lack of sleep
Scientific research has shown that getting less than six hours of sleep each night led to high levels of ghrelin, a hormone that stimulates the appetite and can lead to crave foods high in calories. It can also lead to raising levels of cortisol, the stress hormone, which has also been linked to weight gain
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