When someone begins a diet, the main goal is usually weight loss.
But if weight loss is achieved, and the healthy diet gives way to normal eating patterns, the weight is often regained. With the plethora of diets broadcasted daily in the news and social media, it’s hard to determine what is accurate and what isn’t. The truth is that most diets work in the short term. Some people are more successful than others in the long term, but that is because they were able to individualize a lifestyle change they could maintain.
But if weight loss is achieved, and the healthy diet gives way to normal eating patterns, the weight is often regained. With the plethora of diets broadcasted daily in the news and social media, it’s hard to determine what is accurate and what isn’t. The truth is that most diets work in the short term. Some people are more successful than others in the long term, but that is because they were able to individualize a lifestyle change they could maintain.
For weight loss to happen, a calorie deficit has to be achieved; you must burn more calories than you take in. While the formula is simple, the practice rarely is. There are many factors at play with each individual that may make this easier or harder. The biggest factor for success is adherence to the diet. If the diet is difficult for you to maintain, then chances are it’s not the best option for you. So when determining how you want to diet, make sure it’s a program you can stick to.
After you have been dieting for some time, your body is going to adapt to this new calorie intake and activity level. What was once your deficit is now your new maintenance. Your body will lower your metabolism to this level. This is when dieters hit a “plateau". It can be a frustrating time as all the hard work has only gotten you so far.
We can’t just keep dieting ourselves further and further down. It's miserable and not sustainable. There are other tools to aid results. Make sure to fuel your body with adequate protein, as well as having the appropriate amount of carbs and fats. This differs from person to person, so it will take some experimenting to find what works for you. Next, make sure that you are staying active. The second highest contributor to your calories burned is how much you move during the day, not just at the gym.
Finally, make sure that you are tracking accurately. Those who track their intake find greater success than those who do not. There are many ways to track. You don’t have to count calories, but it does help. If you're tracking and appear to be in a calorie deficit, but you're not losing weight, then you're not in fact in a calorie deficit. It's difficult to be accurate, and it’s natural for us to miss things or record incorrect amounts. If things aren’t going your way, then it’s time to be honest and take a closer look at calorie intake.
PS: If you feel like you can no longer maintain your diet, then you need to carefully back out of it. This isn’t a cold turkey situation. Your body is primed to quickly store an excess amount of fat while dieting. Returning to normal eating habits after a diet can land you heavier than when you began. So approach slowly with slight increases in calories over the course of several weeks until you are at a maintenance level. This maintenance level should not be drastically higher than your diet level. This is where good habits really come in to play, and why we focus a lot on creating good nutritional habits at Next Level. Our approach is focused on the long term and geared toward helping you succeed no matter where you are at.
Article by,
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Michael Bolick B.S., A.C.E, PN1
Next Level Personal Training
Give us a call or send an email to arrange your free strategy session with one of our trainers!
(704) 933-3000 Mike@nextlevelptstudio.com
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