Top Four Reasons Why Diets Fail, according to Psychology
According to research here are the Top reasons why our diet
fails
The battle of the bulge is on -- any movement on the
scale yet? "Losing weight is one of the top resolutions made every year,
yet only 20 percent of people achieve successful weight-loss and
maintenance," says Jessica Bartfield,MD, internal medicine who specializes
in nutrition and weight management at the Loyola Center for Metabolic Surgery
& Bariatric Care.
Despite that fact that two-thirds of Americans say they
are on a diet to improve their health, very few are actually decreasing in
size. "Dieting is a skill, much like riding a bicycle, and requires
practice and good instruction, " says Dr. Bartfield. "You're going to
fall over and feel frustrated, but eventually you will succeed and it will get
easier."
Top Four Reasons Why Dieters Don't Lose Weight
According to Dr. Bartfield, here are the top four reasons
why many dieters fail to lose weight.
1.
Underestimating Calories Consumed
"Most people (even experts!) underestimate the
number of calories they eat per day. Writing down everything that you eat-
including drinks and "bites" or "tastes" of food -- can
help increase self-awareness. Pay attention to serving sizes and use measuring
cups and spoons as serving utensils to keep portions reasonable. Food eaten
outside of the home tends to be much larger portion sizes and much higher in
calories. Try to look up nutrition information of your favorite take-out meal
or restaurant and select a healthy meal before picking up the phone or going
out to eat.
2.
Overestimating Activity and Calories Burned
"Typically you need to cut 500 calories per day to
lose 1 lb per week. This is very difficult to achieve through exercise alone,
and would require 60 minutes or more of vigorous activity every day. A more
attainable goal would be to try to increase activity throughout the day and get
a total of 30 minutes of moderate to vigorous exercise most days of the week.
Buy a pedometer and track your steps; try to increase to a goal of 10,000 steps
per day. But be careful -- exercise is not an excuse to eat more!"
3.
Poor Timing of Meals
"You need a steady stream of glucose throughout the
day to maintain optimal energy and to prevent metabolism from slowing down. Eat
breakfast every day within one hour of waking up, then eat a healthy snack or
meal every three to four hours. Try not to go longer than 5 hours without
eating a healthy snack or meal to keep your metabolism steady."
4.
Inadequate Sleep
"Studies have shown that people who get fewer than
six hours of sleep have higher levels of ghrelin, which is a hormone that
stimulates appetite, particularly for high- carbohydrate/high- calorie foods.
In addition, less sleep raises levels of cortisol, a stress hormone, which can
lead to weight gain."
Dr. Bartfield regularly counsels patients through the
Loyola Center for Metabolic Surgery & Bariatric Care, which offers surgical
as well as non-surgical weight loss programs. "A registered dietitian,
behavioral psychologist, exercise physiologist and a physician plus a surgeon
if appropriate, all partner one-on-one with patients," said Bartfield.
"Good health practices are more than just learned, they become a regular
habit and a way of life."
Image source: http://www.sxc.hu/photo/1349595
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