Avoid Extreme Dieting In The 2020 New Year
You might be highly frustrated at the beginning of the year when it comes to losing weight.
Anxiety over losing weight for the new year can make you forget about being sensible with your diet plans. You might try extreme diet programs that could cause serious health problems.
During the first week of nearly every year, people become focused on losing weight. Not only losing weight and belly fat but doing it as fast as possible.
This new year will be no exception. How can I lose weight fast will be one of the top search terms, again.
Check out the video below to find out how to avoid extreme dieting in the coming new year. We also have our mega-post on dieting here. You should always check there for the latest updates and diet plans to keep you healthy and fit.
You might be like others who expect immediate gratification. Please understand that there are few if any short cuts to losing weight.
Most shortcuts to losing weight are not considered safe. Learn to accept that a proper long term program that is also a change in lifestyle is needed.
It is not only a matter of diet but how that fits into the way that you live your day to day life. Make eating properly a habit. Make it a lifestyle change that will be with you for the rest of your healthy life.
Your dieting routine should also be accompanied by mindfulness. The combination of the two delivers the best results for losing weight and keeping it off.
Do not gain back the extra pounds you lost halfway through the year. Most people do. That is a fact about dieting.
Focused Slow Dieting Works Best
A good weight loss plan focuses on long term goals. They produce better results and are healthier for you in the long term.
Try to avoid latching on to an unhealthy diet fad. Quick weight-loss diets that starve your body and reduce your energy levels will not work.
All the weight you lose will come back again. When it comes back it might bring with it more fat and frustration.
Do not let panic be part of your routine when you step on the scale at the beginning of the year. Relax, you can do it and 2020 will be your year.
Panic causes people to look for quick diet solutions. Be different, find the fastest way to lose weight that works for you long-term.
Dieting does not have to stress you out or make you anxious and nervous. Relax, you got this.
Maybe you have tried quick-weight loss diets before. If so, you know what to expect if you do the same thing again.
At first, your metabolism slows down, hormones become imbalanced and in the end, you gain back the weight you lost. Some people gain back even more.
Starvation diets make you vulnerable to binge eating on unhealthy foods. You quickly put the weight back.
In the end, you keep the weight off for a brief time only. This scenario might sound familiar to you.
As the New Year approaches, do it right this time.
Fad, fast weight loss diets that are practiced repeatedly producing the results explained so far are called yo-yo dieting. Another term is weight cycling.
These diets involve a cyclical way of losing weight. Some people get caught up in this vicious cycle where their weight fluctuates up and down. Just like a yo-yo.
At first, the dieting plan for losing weight fast is successful. However, most people do not maintain a lower level of calories while getting the proper nutrition.
In all most all cases the weight piles back on. This leads to another quick-weight-loss diet plan. The cycle continues on and on.
For some, mood changes in the dieter. This is prevalent and compounds the problem.
At the beginning of a diet, dieters are usually psyched up about losing weight and feel proud of themselves for avoiding certain unhealthy foods.
Yo-yo dieting can trigger an emotional roller coaster with, in some cases, the end result might being depression. Extreme fatigue is another result of improper dieting.
The emotional effects and disappointment of regaining weight can lead to even deeper psychological problems.
You should make a plan to lose weight for the long term. Form a healthy lifestyle at the same time you are losing weight.
The faster you lose the weight on fad diets, the faster you will gain it back if you do not change your overall lifestyle. That is another reason why being mindful of the process is so important.
Healthy Food Versus Bad Food Causes Cravings And Binging
Do you ever crave a certain food or dish so much you thought you would die without it? Did you devour it once you finally got your hands on it?
What did you feel like afterward? Probably not too good and maybe you felt like a little piggy.
During extreme dieting when you deprive yourself of food, binging can be the result. You rarely binge on carrots or a salad, right?
As you can see and hopefully recall it is typically when you eat unhealthy food that you binge.
What is the answer? Avoid the foods that cause you to binge.
Do not become fixated on what you should not eat. Also, if you starve your self through unhealthy dietary restrictions it might lead you to binge eat.
Binging can be the result of a strong desire due to a vitamin or nutrient deficiency. This can be caused by starving yourself in order to lose weight quickly.
Hopefully, you are starting to see the picture even clearer by now. No, not everyone is the same. These are just a few common scenarios as to why people fail at dieting.
Cravings can cause behavioral changes, causing you to lose focus on your eating habits and nutritional needs. One of the main causes of obesity is not being able to control your cravings.
Many people live to eat. They focus on eating as a pleasurable experience only. It is good to find pleasure in food.
Just do not let it become an obsession or the main goal of eating. Find the proper balance between eating to live and living to eat.
One example that I have and am still guilty of at times is consuming too much chocolate. For me, it is extremely satisfying with mood-altering effects.
As you may know, it contains tyramine, serotonin, magnesium, and tryptophan. This is a hard temptation to pass up. Just letting you know I understand where these cravings come from.
Another craving is carbohydrates. This type of craving may be due to a shortage of types of food that help moderate depression and anxiety.
Having a variety of different foods in your diet is necessary. Get the right amount of fat and protein, vegetables, the right amount of fruit, and just enough carbs to keep you going.
Many people such as myself try to avoid carbs. Everyone is different, so you need to find your balance.
Having the right amount of nutrients helps to ensure you stay healthy and maintain your weight loss long term. It lowers the risk of gaining back the weight you lost.
For most, a diet that contains healthy food such as fruits, vegetables, herbs, and healthy protein is essential. Snacks such as berries and nuts also help you while losing weight.
That combination of food should help you to prevent and high-calorie food cravings and binge eating. Stay as far away from processed foods and sugar as well.
Lastly, avoid bad fats such as saturated and trans-fats found in fried and most fast food.
Fill up with good foods at the right time of the day. We are all different, so figure out how many times a day you need to eat.
You are much less likely to binge if you eat at the same time each day. Have a set schedule, but be flexible enough for times with friends and family at abnormal eating times.
Remove sugar-laden drinks such as fruit drinks, sodas, and sugary coffee mixtures. Try to avoid the sugar-free versions of these drinks as well. You need to get rid of your cravings for good.
Meet Your Nutritional Requirements
There are some fad diets that restrict you from eating certain types of food. The result is your body might not get all of your nutritional need since you fad diet deprives you of them.
I call this nutritional sabotage which can cause health problems and weight gain in the end.
Some dieting methods include high-calorie protein smoothies and shake to provide nutrition. You may end up adding more calories which will result in gaining weight.
Many of these shakes do not deliver the nutrients they claim to. Try to get your nutrients through healthy all-natural food.
Look on the back of a bottle of most fruit juices. It too is a drink that many people consider healthy.
However, most are simple high-calorie forms of sugar. Sugar, or high fructose corn syrup.
Substituting fruit juice for sodas or other highly sweetened drinks might make you think that you are making healthier choices. However, they can be almost as bad in terms of calories and sugar.
Drinking energy drinks is another form of high-calorie diet sabotage. Diets that feature energy drinks rather than meals should be questioned. Some are ok, but most are not.
Another issue is when dieters continue to eat regular meals with the drinks listed so far. You end up adding calories and in the end defeat the purpose of your diet.
Using most sugar alternatives during your extreme diet efforts is typically not good for your diet. Most sugar and high fructose corn syrup alternatives are unhealthy. There are exceptions like monk sugar.
Substitutes like processed maple sugar and processed agave can contain fructose and chemicals. Be careful when looking for alternatives and make sure they are all-natural.
Keep in mind that when you use sugar substitutes they can cause cravings for high-calorie foods and desserts. If you can avoid all cravings for anything sweet except for fruit.
Fried foods should also be avoided. Most are processed in some manner and take a long time to digest. Fried food can clog your arteries.
This can lead to long-term health issues like strokes and heart attacks.
Soy alternatives are suggested and overhyped as an alternative to dairy and a good source of protein. The problem is how soy is grown and then processed.
Processed soy contains phytoestrogens which might copy estrogen. As a female, you do not want any substance in your body to mock your hormones.
Soy alternatives can cause hormonal problems for women. Especially when you are consuming too much. It is better to avoid them. Yes, I realize this is not a popular opinion.
There are extreme diets that suggest consuming an abundance of fish. Fatty fish such as salmon contains omega 3 which makes it a superfood.
The downside of some salmon is that it can contain contaminants such as carcinogenic dioxins and PCBs. Spend the time to find wild Alaskan or Norwegian salmon.
With extreme dieting, you will see some ultra-healthy foods superfoods on the list. This is a good thing and should be followed.
The issue is they tend to be restrictive as to the variety and nutritional content from other sources. This can mean the difference in becoming trim and fit, and keeping off the weight, or getting caught up in a yo-yo weight cycle.
Extreme Dieting Can Reduce Quality Of Life
Going to parties and holidays can result in an abundance of food to choose from. Watch out for the ones that are full of calories and sugar.
With extreme diets, you are typically restricted and have to avoid some of the unhealthy food items available during these times.
It is good to have these restrictions and for you to stick to them. However, you should not avoid social settings and events due to this.
If you do, feelings of deprivation can begin to interfere with your emotions and overall well-being. The happy medium is to go to social events and control the amount of unhealthy food that you eat.
After the event, do not binge eat fast food or anything unhealthy. This is where many people fail.
Be mindful of your actions and dieting. Stick with what you know is healthy to do.
Getting the proper amount of nutrition is important to a healthy functioning brain. This also includes the proper amount of healthy fat.
With some extreme diets, they leave out certain nutritious vitamins, minerals, and even the proper fat important to your brain functioning at its optimal level.
Having a healthy balanced diet is also critical to long-term mobility. You can raise the risk of developing mobility issues like osteoarthritis. Cartilage and joints can become worn down from poor or extreme dieting that cuts out important nutrients and minerals.
Developing chronic diseases is another negative that can happen if you are not eating a balanced diet. Do not impact your overall quality of life.
If you think your quality of life is deteriorating due to extreme dieting, or a poor diet, then stop. Poor dieting increases your risk of binge eating as well.
You can maintain a high quality of life by choosing good eating habits and a balanced diet. A balanced diet will provide you with the proper nutritional intake based on your body type, age, and other factors.
Avoid extreme dieting fads that sabotage your overall health. Do not let them take away from your quality of life.
Extreme Diets Can Put Your Life at Risk
Eating unhealthy, high-calorie foods, processed food is a typical part of an unhealthy diet. Unfortunately, many people have this kind of diet.
They make drastic changes and switch to extreme diet plans in the hopes of losing weight fast. As repeated in this article, this can dangerously restrict their nutritional needs.
Do not give in to the extreme diets of losing weight fast without understanding that it has consequences. Know that there are consequences to your physical and mental health.
Weight and physical health issues are two issues of merry-go-round diets. To me, the real damage is experienced on an emotional level.
You can end up feeling overwhelmed by the restrictions and extreme expectations of the diet. Having an emotional breakdown is possible as well.
Other health issues that can come up might be diarrhea, fatigue, brain fog and depression.
Crash diets can result in long-term damage to your heart. Also, extreme diets can ironically cause obesity due to the way that some work.
If you are losing weight rapidly over and over again can put you in the habit of overeating when the diet ends. You can gain back all of the weight you lost and put on even more.
If your metabolism slows down to an extreme rate on certain extreme diets, it can cause future weight gain, dehydration, and even heart attacks.
Be careful or your immune system can also deteriorate and become less effective. This can make you more prone to life-threatening diseases as well.
Staying on an extremely restrictive diet can eventually lead to heart muscle loss and damage to your blood vessels. In turn, you can end up suffering from atherosclerosis and other life-threatening heart diseases.
The next time you become obsessed about trying a new extreme diet to shed pounds fast and lose belly fat be cautious. Think first before you act.
Extreme diets rarely work in the long-term. Lose weight properly and preferably under a doctor’s supervision and guidance.
Be mindful of what you are doing. Listen to your body as well. It has a natural way of letting you know what is good for you.