Weight management & weight loss are those topics which are very popular among peoples. People like to upload on Instagram about what they are eating while on a diet, how much shape they have gained, how much weight they have lost etc. People nowadays have become obsessed with dieting.
Although dieting provides you with fantastic results initially, these results may disappoint you after a year. A study that had been published in the BMJ showed that most of the diets(not any particular ones) aids in weight management & blood pressure. But interestingly, these effects disappeared after a year.
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The evidence from the study suggests that most of the nutrients after six months leads to weight loss & better management in conditions like blood pressure. But unfortunately, after 12 months, these desired effects got largely disappear.
Another study was also done in 2018, which involved 29 long term weight loss studies. It showed that more than half of the lost weight was gained within two years. While after five years, more than 80% of the lost weight got back.
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Since you have seen the studies & their outcomes, it suggests that people who are more health-conscious & are interested in weight loss & its management require a feasible plan rather than depending solely on a diet.
Why Diets Act Short Term?
When people begin with their diet plan, they immediately observe the weight loss as the diet affects, especially when they are super dedicated & disciplined. But after some time, when the body loses weight, the metabolism is reduced. This is because people forget to alter & adjust their behaviors accordingly.
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According to Sharon Zarabi, RD, CDN, CPT, Lenox Hill Hospital, New York- ” When you lose weight, your metabolism works against you, which makes it challenging to continue with the downward graph. We need to keep in mind what works best for us to manage the diet without depriving our body, preventing to get attracted to unhealthy foods, that may include either portion control or more intervals of meals.”
How To Manage It Out?
According to a registered dietician of NYU Despina Hyde-Gandhi- ” When people begin a diet, it is easier for them to prepare a healthy meal or to keep their healthy food stock in the fridge. But, as time passes, whatever changes they made at the beginning starts to come back. So we work with our patients to help them with a total lifestyle change & not just a diet. From there, success starts.”
So now the question is- what is a total lifestyle change? Well, the answer is not that difficult. It involves exercise & eating right. Experts suggest that one of the important things to maintain weight is exercise.
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Dieting & restricting calorie intake is good, but you also need some sort of physical activity to make lean body mass. People with more lean mass has improved metabolism.
There are so many diets from paleo, Mediterranean, keto to intermittent. But you need to observe which one is working best for you & balance out your meal structure. Dieticians recommend the rule of 50-25-25. That includes 50% of each meal consist of veggies. 25% of high carb fibers & the remaining 25% is lean protein.
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If you prefer the above diet formula keeping your weight loss asides, you will feel well & observe your blood sugar level balanced, which in turn contributes to weight loss.
Another recommendation for being healthy includes
- 70-80 ounces of water a day
- 7-8 hours of sleep a night
- 150 minutes of workout sessions per week
So from the whole discussions, now you are aware that there is no particular diet that works for all. It is about observing what is best for you & is sustainable in the long race.