If you are eating the same foods that your pet rabbit eats and you feel sluggish or if you have tried one diet after another and still have issues with trying to lose weight, you may be going about weight loss all wrong. These, as well as other, signs may be indication that your diet needs a makeover.
Every diet will not work for everyone
You may wonder why your friend or colleague went on the latest fad diet and lost 10 pounds, but when you went on the same diet, all you lost was a little more confidence about ever losing weight. Perhaps you are eating “nutrition” bars and have not lost an ounce, even though you know someone who is thin and lean who swears by the healthiness of that same nutrition bar. One of the problems that may often lead to discouragement among many people who seem to never be able to lose weight, no matter what diet they are on is that what works for someone else may not work for you. Just as every one of us is a unique individual with our own identity, our diet should reflect our individual needs. Those who embark on fad diets may find that weight loss is short-lived. Once an individual reaches their goal or looses a few pounds, the pounds may be packed right back on. If you see yourself in this description, then you definitely need a diet makeover. Tips for a diet makeover can potentially help you lose weight and keep it off.
One of the greatest frustrations I had is when trying diet after diet I never could keep the weight off. In “Stop Dieting and Lose Weight Permanently,” it is explained that “There is a way that you can lose weight, keep it off and have more energy: stop using fad diets!” Many diets will have you counting calories but nothing else. Others want you to pay close attention to fat content and others want you to critically reduce sugar, even if you are not diabetic.
I never lost weight with any of the diets that I was on without it coming right back as soon as I lost the weight or it never came off in the first place. It seemed like half my life was spent counting calories and measuring every tablespoon of food that I planned to eat! Several sources say that when you stop dieting, you can lose weight. I was very successful in my weight loss when I stopped following fad diets.
Mary E. Pritchard, Ph.D., author of “Diet is a 4-Letter Word,” is quoted in Psychology Today as saying that we should stop dieting because “the diet mentality itself is a primary contributor to America’s obesity epidemic.” She says this is because we are programmed to fail when we “attempt to restrict calories.”
I found her assessment to be 100% correct in my personal experience. I developed my own weight-loss plan, am happier and two sizes smaller. I should note that I am on temporary hiatus. But that is okay because I am no longer tied to a certain number of calories and feeling ashamed and doomed if I eat five calories more.
You are Deprived of Essential Nutrients
Women’s Health suggests that those who are restricting themselves to a specific diet, and are “always starving” aren’t getting enough of the healthy filling food that will keep us satisfied and curb that feeling of always being hungry. While there are many sources who say we should have a diet that is more plant-based, extremes of that idea may lead to not getting enough of some nutrients. One suggestion that Woman’s Health makes is to make sure to eat “Healthy High-Fiber Foods That Make You Feel Full and Satisfied.” Eating iceberg lettuce alone is serious deprivation of needed nutrients to a pet rabbit; so consider the effect on a human who tries to live on lettuce and low-fat or low-calorie dressing every meal. Include foods high in fiber, like oatmeal, avocados and raspberries. Also be sure to include high protein foods, such as those recommended by the U.S. Department of Agriculture (USDA).
Stop the Single Focus
When Dr. David L. Katz was asked in Oprah “What’s your one best tip for a good diet-is there a single nutrient or food I can focus on?” he replied that sound advice is to place the emphasis more on a smart diet, not just a particular nutrient. He demonstrates how focusing on a single factor can actually backfire. Dr. Katz points out that when dieters focus on fat content, for instance, we don’t always get the information we need to know. He points out that some foods are very nutritious in other ways, such as avocados and olive oil, but have high fat content. Instead of focusing on a single area such as fat content or calories, perhaps those who want to lose weight successfully can take the advice of Dr. Katz and eat foods with “shorter ingredient lists.”
I wanted to lower my carbs intake without making drastic changes when I first devised my own weight-loss plan. So I eliminated only a couple foods and ate low-carb yogurt. I still got the protein and Vitamin D and calcium that yogurt provides, just with considerably less carbs. I did not eliminate all sugars and carbs from my diet or get stressed trying to focus on every bit of carbs in the food I ate. I also made sure to include healthy protein choices.
Stop the boredom
Foods that many diet plans would have you to eat are sometimes not only lacking in essential nutrients, they are downright boring. It is imperative to have considerable variety in whatever you eat. Mix things up so that you do not get bored and tired of the same salad with the same ingredients or the same unseasoned baked chicken. You can have variety everyday in what you eat, even when wanting to lose weight. In the 4-Week All-Over Makeover Diet, Fitness offers several choices for each meal and snacks to create your own diet. They give you the choices, tell you how to prepare it and have already counted the calories for you. They even have a 4-week all-over workout to help you even more to achieve the weight you want.
Stop Blaming, Stop Justifying and Stop Stressing
It is imperative that you learn your food triggers that make you overeat and why. I often felt run-down during mid-afternoon and would reach for something to grab and eat quickly. I paid attention and realized my triggers are donuts and brownies. At first I tried to minimize it when I decided I would just buy donut holes instead of whole donuts. That only made it worse; who eats one donut hole? Maybe you reach for salty snacks instead…stop. I have heard people who say things like if a family member, the boss or a significant other would stop upsetting them, then “maybe I would not eat so much.” Stop justifying your poor decisions and get a grip. You are responsible for your weight and what you put into your mouth.
Some people experience extreme guilt and sense of failure over their weight. If you stop berating yourself, you can become more positive and have more willpower to change to be successful at a diet makeover. Stop stressing about your weight and do something about it. Mary E. Pritchard, PhD said that when we are stressed, we are more likely to accumulate belly fat.
See Your Doctor
Before you start any weight loss or exercise plan, it is imperative to discuss it with your doctor. This is especially true if you have medical issues. I have a few autoimmune conditions that by themselves can cause fatigue, feeling weak and the medications can make you feel hungry. I had to learn and it is still a struggle at times, to differentiate whether the tiredness and hunger is because I really do need to eat right now or if it is the symptoms of the medical conditions.
When you initiate a diet makeover, making healthy choices, accepting responsibility and stop stressing, you may be much more likely to lose the weight and keep it off.