"I've tried diet after diet but still can't seem to keep the weight off." That is a statement I have heard over and over. Did you know the definition of insanity is trying the same thing over and over expecting different results? Here at the intersection of insanity and expense we find the fad/yo-yo diet.
The "yo-yo diet" term was coined based on the up and down motion of the yo-yo. A dieter initially loses weight but has trouble maintaining the weight loss and extreme diet long term. This results in reverting back to old eating habits and regaining the weight that was lost. Often, the dieter may regain additional weight. This can occur because the dieter may have negatively impacted their metabolic rate (metabolism) during the diet phase. This happens because they may have lost muscles as well as fat (muscle has a high metabolic rate) and because during an extreme calorie deficiency our body goes in "hybrid" or "starvation" mode burning as few calories as possible to avoid starvation.
Fad diets are easy to spot. Before starting a diet, look for some of these signs to determine whether or not it is the latest fad:
The diet claims fast and extreme weight loss.
The diet makes claims that sound too good to be true.
You consume less than 1,000 calories per day.
Elimination of important, healthy eating elements such as certain food groups (grains, fruits, vegetables), elimination of specific meals (no breakfast, lunch, snacks) or elimination of any essential nutrient (carbohydrates, protein or fat).
The diet requires that you purchase the company's supplements, vitamins or minerals.
The diet claims or recommends that you do not need to or should not exercise.
Did you know North Americans spend more than $40 billion per year on diet pills, shakes, meals, books and DVDs relating to the diet industry? If there was a magic potion, perfect diet or miracle shake, trust me, we would know about it! Everyone would be using it and we wouldn't have an obesity epidemic.
Behaviour modifications are the only proven, long term, sustainable and healthy weight loss plan that you need. And, it's free. Eat healthily in accordance with the Canada Food Guide. Pay attention to what you put in your body, including what you drink. Reduce your calorie intake by a reasonable amount. Start by figuring out how many calories you eat each day. Increase the amount of fruits, vegetables and whole grains you eat. Increase the frequency, duration and intensity of physical activity.
The next time you hear about the newest diet that your sister's cousin's brother-in-law did and lost a bunch of weight, think twice, do some research, don't believe everything you hear, pick up an apple and go for a walk.
Say it! Mean it! Do it!
