Healthy Lifestyle
27 Feb
Diet, Fat loss, Fitness, Food, Nutrition, Relationship with foods, weight loss

Breaking the YoYo Diet Cycle: Two Transformative Tips for a Wholesome Lifestyle!

The relentless cycle of Yo-Yo dieting is a struggle many of us are familiar with. We embark on a stringent diet, see initial success, only to fall back into old habits and regain the lost weight, perpetuating a frustrating cycle. But what if we shifted our focus from diets to embracing a wholesome lifestyle? By making sustainable changes and shifting our mindset, we can break free from this cycle for good. Here are two transformative tips to help you on your journey towards a healthier, happier life.

Healthy LifestyleTip 1. Shift your mindset from Diet to Lifestyle

The most important tip to break the Yo-Yo diet cycle is to shift the mindset from a temporary diet mentality to a long-term lifestyle approach. Rather than viewing health and wellness as a short-term goal, one should strive to make sustainable changes that become ingrained in daily lives.

Instead of focusing solely on weight loss, one should prioritize overall well-being and vitality as well. This means setting realistic goals that go beyond the number on the scale, such as improving energy levels, enhancing mood, or reducing stress. By shifting focus to holistic health, one can create a more fulfilling and sustainable lifestyle.

It’s essential to recognize that lasting change takes time and patience. Rather than seeking quick fixes or instant results, one should commit to gradual, sustainable progress. This might involve making small, incremental changes to habits and routines, rather than attempting drastic overhauls overnight.

Building a support system can also be instrumental in shifting mindset towards a healthier lifestyle. Surrounding ourselves with like-minded individuals who support and encourage our goals can provide accountability and motivation. Whether it’s joining a fitness class, finding a workout buddy, or connecting with online communities, having a support network can make all the difference in staying committed to our health journey.

Furthermore, practicing self-compassion is essential on this journey. We’re all human, and slip-ups are inevitable. Instead of berating ourselves for perceived failures, we

should approach setbacks with kindness and understanding. Each day is an opportunity to make positive choices that align with our values and goals.

By shifting our mindset from dieting to embracing a holistic lifestyle, we can break free from the Yo-Yo diet cycle once and for all. By prioritizing wholesome eating habits and adopting a long-term approach to health and wellness, we can cultivate a happier, healthier, and more fulfilling life. Remember, it’s not about perfection, but progress. So, embrace the journey, celebrate your successes, and keep moving forward towards a life of vitality and well-being.

Tip 2. Embrace wholesome eating habits:

Wholesome Diet

 

The second step in breaking the Yo-Yo diet cycle is to shift our focus from restrictive diets to wholesome eating habits. Instead of viewing food as the enemy or restricting ourselves to certain foods, we should aim to nourish our bodies with wholesome, nutrient-dense foods. This means incorporating a variety of fruits, vegetables, whole grains and other high quality carbohydrates, lean proteins, and healthy fats into our diet.

One approach to wholesome eating is to adopt the 80/20 rule, where 80% of our diet consists of nutritious, whole foods, and the remaining 20% is reserved for treats. This allows for flexibility and enjoyment while still prioritizing nutrient-rich foods. Rather than depriving ourselves of the foods we love, we can focus on moderation and balance.

Meal planning and preparation are key components of wholesome eating. By planning and preparing meals ahead of time, we can avoid impulsive food choices and ensure that we have nutritious options readily available. This not only saves time and money but also helps us stay on track with our health goals.

Moreover, mindful eating practices can help us develop a healthier relationship with food. Taking the time to savor and appreciate each bite allows us to tune into our body’s hunger and fullness cues, preventing overeating and promoting satisfaction.

By embracing wholesome eating habits, we can nourish our bodies, improve our overall health, and break free from the restrictive mindset of traditional diets.

If you want more guidance on nutrition and what you need to do to break free from Yo-Yo dieting or establish a healthy eating pattern, email Jalpa to set up a consultation!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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Calories Counting
07 Feb
Beach body, Diet, Fat loss, Nutrition, weight loss

Calories Counting: Looking beyond numbers

In the realm of dieting and weight management, calorie counting has long been used as a go to strategy. The concept seems straightforward: consume fewer calories than you burn, and you’ll shed those unwanted pounds. However, as many of us have come to realize that the reality is far more complex. Is calorie counting truly an effective method for achieving sustainable weight loss, or is it merely a numbers game that overlooks the crucial role of nutrients? In this blog, we delve into the debate surrounding calorie counting, exploring its limitations and advocating for a more holistic approach to nutrition. 

Calorie Counting

The Pitfalls of Calorie Counting:

One of the primary pitfalls of calorie counting is its disregard for nutrient density. Not all calories are created equal; a 100-calorie serving of broccoli provides vastly different nutritional benefits than a 100-calorie serving of soda. Focusing solely on calorie intake can lead to a diet devoid of essential vitamins, minerals, and phytonutrients, ultimately compromising overall health.

Moreover, calorie counting can foster an unhealthy relationship with food, promoting a mindset of restriction and deprivation. Individuals may become fixated on arbitrary calorie targets, ignoring hunger cues and denying themselves the nourishment their bodies truly need. This restrictive approach often leads to feelings of guilt and failure when calorie goals are inevitably exceeded, perpetuating a cycle of yo-yo dieting and disordered eating behaviors.

The Role of Nutrient Rich Foods:

In contrast to calorie counting, which emphasizes quantity over quality, prioritizing nutrient-rich foods offers a more sustainable path to health and wellness. Nutrient density refers to the concentration of vitamins, minerals, and other essential nutrients in a given food relative to its calorie content. Foods that are high in nutrient density provide a wealth of health benefits without excess calories, making them ideal choices for promoting overall well-being.

Nutrient Dense Foods

Fruits and vegetables are prime examples of nutrient-rich foods that should form the foundation of a healthy diet. These plant-based foods are packed with vitamins, minerals, antioxidants, and fiber, all of which play key roles in supporting immune function, preventing chronic disease, and promoting digestive health. Incorporating a variety of colorful fruits and vegetables into meals and snacks can help ensure a diverse array of nutrients and maximize health benefits.

Whole grains, lean proteins, and healthy fats are also essential components of a nutrient-rich diet. Whole grains such as quinoa, brown rice, and oats provide complex carbohydrates for sustained energy, along with fiber to support digestive health. Lean proteins, including poultry, fish, tofu, and legumes, are rich in essential amino acids necessary for muscle repair and growth. Healthy fats found in avocados, nuts, seeds, and olive oil are vital for brain function, hormone production, and the absorption of fat-soluble vitamins.

Beware of Empty Calories

In contrast to nutrient-rich foods, empty calories offer little to no nutritional value and can contribute to weight gain and poor health outcomes. Common sources of empty calories include sugary beverages, refined carbohydrates, processed snacks, and fried foods. These calorie-dense but nutrient-poor foods provide quick energy spikes followed by crashes, leading to fluctuations in blood sugar levels and increased cravings.

Empty Calories

Furthermore, consuming a diet high in empty calories can displace nutrient-rich foods, leaving individuals deficient in essential vitamins and minerals. This nutritional imbalance can contribute to a host of health issues, including obesity, cardiovascular disease, diabetes, and weakened immune function. By prioritizing nutrient-dense choices over empty calories, individuals can optimize their health and well-being while maintaining a healthy weight.

 

For more guidance on successful weight loss, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Weight loss
02 Aug
Beach body, Diet, Fat loss, Successful Weight Loss, weight loss

5 Strategies for Successful Weight Loss

Weight loss

If you’ve dieted before, you’re more than likely familiar with the yo-yo dieting cycle of losing 10 pounds, gaining 15, losing 10 then gaining another 10. It can be a vicious cycle and it’s hard to know how to lose the weight and keep it off.  Weight loss journeys are not easy and no two are alike. However, the methods to successfully lose weight are all very similar. These five strategies for successful weight loss are the most important tips you can implement to get you to your goal. 

Tip 1: Plan Ahead 

If you fail to plan, you’re planning to fail. A very popular saying that is so true. If you leave your food choices up to the moment when you’re very hungry or even emotional, you’re not always going to make the best choices. It is hard to choose the right foods when you’re extremely hungry or tired. You’ll just grab something quick, even if it doesn’t fit into your weight loss plan. 

Instead, plan out your food so you’re making sound decisions while you’re not hungry. If you’re going out to dinner with friends, look at the menu ahead of time so you’re prepared to order something that fits within your plan. Another great tip is to order first! That way, there’s no peer pressure to order the delicious fried entree everyone else is getting. Who knows, by ordering first, you may influence others to make a healthy choice as well. 

Tip 2: Eat Filling Foods

Like I talked about in my blog about aggressive fat loss, the type of food you choose matters. If you are constantly trying to fit in high-sugar, processed foods, you’re going to be left feeling hungry and lethargic. Both of which can cause cravings and binges. To prevent a restrict-binge cycle, work on choosing foods that are going to keep you satisfied for hours. 

Foods for Weight Loss

A nutritionally balanced diet will do just that. Focusing on putting a right amount of  protein source at your main meals along side high-fiber carbs as well as fruits & vegetables will help with satiety. 

Tip 3: Get More Sleep

When you’re tired, willpower is way down. Sleep is the closest thing we have to a “magic weight loss pill”. Sleep is when the body recovers. If your body recovers well, it will easily burn more calories throughout the day and you’ll be able to think more clearly. 

Quality sleep regulates our hunger hormones. The hormone Leptin reduces the feelings of hunger and the hormone Ghrelin increases appetite and fat production. Both hormones are important for the body to have, but they don’t work well when the body doesn’t get its needed sleep. You’ll find yourself extra hungry if you don’t get sleep, making it harder to stay in a calorie deficit to lose weight. Lack of sleep will also make you chronically tired and less active. And we all know activity is important for weight loss. It all starts with a good night’s sleep! 

Tip 4: Increase Your NEAT 

As stated above, activity is crucial for weight loss. We have to burn calories right?! NEAT is non-exercise activity thermogenesis. Fancy words just meaning any activity you do in your daily life that is outside of the gym or a workout. This includes things like walking, hiking, or even heading up the stairs. NEAT is important because a workout is maybe 60 minutes of your day, 2-3 times a week. Calories burned during that workout are such a small portion compared to the calories burned daily from walking or just moving around. 

Weight loss

By increasing your NEAT, you can easily burn more calories throughout the day, which helps keep you in a calorie deficit for your weight loss journey. You can increase NEAT by taking a walk after dinner every day or by getting a treadmill with a desk so you can walk while you work. Things like taking the stairs instead of the elevator, or parking in the very back of the parking lot to walk into the store are small changes that can add up quickly. Other ideas for increasing NEAT are pacing the sidelines at a kid’s game, pacing while talking on the phone, or walking to a co-worker’s desk instead of emailing them. Whatever you choose, increasing NEAT is an easy way (that doesn’t take up extra time) to burn more calories and increase your fat loss. 

Tip 5: Be Flexible With Food 

If you focus on just one tip, make it this one. Flexibility within your diet is crucial for long-term success with weight loss. If all you do is restrict all foods, it won’t last. There has to be a balance of healthy foods and fun foods that you enjoy. There are a few different ways to make sure you’re following the 80/20 rule. 

For 5–6 days out of the week, make sure you’re eating well-rounded, healthy meals for your daily eats. Then, that 7th day can be the fun, intuitive eating day. Go out with friends and have fun but remember the healthy habits you’ve been instilling throughout the week. Choose an appetizer, drink, OR dessert at a restaurant. Having all three plus an entree quickly adds up in calories. But choosing to have one of the three will allow you to enjoy fun food without completely dismissing your weight loss goals. 

Another way to enjoy the 80/20 rule is to have the 20% of fun food be lightened-up versions of your favorite dishes. There are a plethora of low-calorie dessert options that taste great if you search Pinterest. Having a nightly dessert can help you stay on track mentally. And making that nightly dessert a little bit healthier for you keeps you on track physically. 

 

Start with one of these tips, and work on instilling it into your daily habits. Then add a tip every 1-2 weeks, until all 5 are easy and part of your healthy lifestyle. 

 

For more guidance on successful weight loss, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Fat Loss
16 Jun
Beach body, Diet, Fat loss, Fitness, Nutrition, Summer, weight loss

Aggressive Fat Loss: The Power of Quality Food and Daily Movements

Fat Loss

If you’re entering a fat loss phase – also known as a diet or a cut – you may be tempted to take some drastic measures. We tend to slash calories to the bare minimum, avoid whole food groups, or even take supplements or medications to speed up the process. Unfortunately, quick fixes are never the answer. They leave you in a place where you never feel satisfied, get easily irritated at the scale, and quickly give into “cheat days”. 

Just because drastic measures usually backfire, it doesn’t mean you can’t be aggressive with your fat loss phase. In this blog, we’ll discuss two ways you can be aggressive with your fat loss without setting yourself up for failure. By focusing on these two things, you can take care of your overall health and stay consistent on your weight loss journey. 

The Power of Quality Food Choices to Enhance Body Fat Loss

The food we consume plays a vital role in our overall health and body composition. When it comes to aggressive fat loss, the quality of your diet becomes even more important. In a fat-loss phase, you do need to cut calories so that you’re not taking in more than you burn. However, choosing nutrient-dense foods can help in several ways. Being satisfied with your meals is a game-changer. 

When you cut calories, but still eat processed food or fast food, this is going to do two things. It will leave you hungry and craving more – which in turn can lead to bingeing. It’s also going to leave you feeling tired and sluggish. Focusing on the quality of your food will allow you to get the nutrients your body needs to function well. If you’re still getting in healthy fats, you’re going to be much less tempted by chocolate or other sweets. High protein choices will keep you satiated. And high fiber carbs keep the gut healthy and give you energy. You’ll sleep better and wake up energized. You’ll feel good about your food and your body.

Three Ways to Choose Quality Food for your weight loss journey

1. Prioritize Whole, Nutrient-Dense Foods:

To get aggressive with your fat loss, focus on nutrient-dense foods for your three main meals. Choose lean meats for ⅓ of your plate – this can be anything like tofu, chicken breast, ground turkey, pork loin, or sirloin. A high-fiber carb also needs to be about ⅓ of your plate. Sweet potatoes, potatoes, quinoa, beans, and rice are all very nutrient dense for the amount of calories they provide. You’ll get essential vitamins and minerals through these foods. Fill the rest of your plate with vegetables to help increase the volume without adding a ton of calories. You also need a fat – oil or nut butter – about the size of your thumb to finish off a well-rounded meal. 

2. Mindful Eating and Portion Control:

Portion control is huge when it comes to aggressive fat loss because calories matter. If you’re constantly overeating, even by just a little, your weight isn’t going to drop like you want it. Take time to measure your food and use smaller plates. Definitely avoid mindless snacking by having your meals and snacks planned out for the day. Slow down while eating and start paying attention to hunger cues. 

3. Hydration:

Don’t underestimate the power of staying hydrated. Drinking an adequate amount of water not only helps maintain proper bodily functions but can also aid in fat loss. Water boosts metabolism, reduces appetite, and promotes better digestion. Aim to drink at least half your body weight in ounces of water per day. Stop drinking liquid calories – they will give you a sugar crash and leave you hungry. Opt for water every time instead and watch the pounds just come right off. 

Exercise for Fat lossThe Power of Exercise Routine

Our bodies were made to move. A sedentary lifestyle does nothing for us except help the body decay faster. Getting in daily movement- not even a full workout each day – can greatly increase your chances of fat loss. It is true that you do need rest days- an intense workout every single day will just burn you out and cause inflammation. But you can still stay active on rest days by going on walks or playing in the yard with your kids. Daily movement is crucial to dropping fat and keeping it off. 

Three Ways to Make Exercise as a Healthy Part of Your Life during your fat loss journey

  1. Combine Cardiovascular and Resistance Training:

To maximize fat loss, it’s crucial to engage in a well-rounded exercise program that combines cardiovascular activities with strength training. Cardio exercises like running, cycling, or swimming elevate your heart rate and burn calories, while resistance training, such as weightlifting helps build lean muscle mass. Muscle is metabolically active, meaning it burns more calories even at rest. By increasing your muscle mass, you won’t have to cut so many calories to lose body fat. And remember, muscle is lean, and fat is bulky. So you don’t have to worry about “bulking up” when strength training. It will do the opposite- make you lean and toned. Incorporate both types of exercises into your routine for optimal results.

2. High-Intensity Interval Training (HIIT):

When it comes to fat loss, high-intensity interval training (HIIT) can be highly effective. HIIT involves short bursts of intense exercise followed by brief recovery periods. This type of workout elevates your heart rate, burns a significant number of calories, and stimulates your metabolism even after the workout. These are most fun with a fitness class, so find one you like and work it in two times a week. You’ll find community this way too, and support and accountability can drastically help a fat loss journey. 

  1. Stay Consistent:

Consistency for months is key to achieving aggressive fat loss goals. So you need to make sure you find something you like- otherwise, you won’t be consistent with it. Prioritize it in your schedule. Make it a non-negotiable meeting with yourself. But book yourself for different classes until you find what you really like. Try new activities, and challenge your body in different ways. This not only keeps your workouts enjoyable but also helps prevent burnout. 

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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13 Mar
Diet, Fitness, Food, Nutrition, Stress

Stress is Causing Your Bad Eating Habits! 7 Tips for Managing Both

 

Y​ou get home from a long day of work. You’re tired. You’re stressed about the never ending To Do list, the laundry, and the work projects you haven’t gotten done yet. And that’s when the stress eating begins!

W​hat’s the last thing you want to do? Cook a healthy meal. Or eat a healthy meal even if it’s already cooked. You want junk food. You start mindlessly snacking on a bag of chips- almost as if you have no control. Your mind is tired and you don’t want to think about it. You know it’s sabotaging your weight loss goal, but you do it anyways.

W​hy? Why do we feel the uncontrollable need to binge eat junk food when we’re stressed? 

T​he good news: it’s “technically” not your fault. It’s not always just a matter of discipline. C​hronic stress creates chemical and hormonal changes in the body, making it extremely hard to “say no” to bad eating habits.

W​hat is stress?

Stress is the state of mental or emotional strain resulting from very demanding circumstances. There are three different types of stress: acute stress, episodic acute stress, and chronic stress.

A​cute stress happens day to day. It’s the stress of sitting in a traffic jam or hurrying through the lunch rush. It can be good stress as well- like riding a roller coaster or skiing down a steep hill. E​pisodic acute stress is acute stress happening too often, such as the busy hours of a holiday season. It typically comes to an end after a few weeks.

C​hronic stress is the acute stress that lingers. For example, a difficult conversation with your boss is a version of acute stress, but if it doesn’t come to a resolution and, instead, stays with you for days or weeks, it is constantly wearing on you.

T​he physical responses to acute stress – higher heart rate, rise in blood pressure, or breathing changes – are all very normal. It’s part of the “fight or flight” response the body has in order to deal with the stress instantly.

Chronic stress leads to bad eating habits.  C​hronic stress, however, is the detrimental one. It’s hard to feel. It’s hard to admit that you’re under stress, because it’s “normal” to just be busy and live with it. Your body is in a very mild “fight or flight” response mode over time, and with no real chance to recover and settle down, the adverse effects start adding up.

When stress isn’t dealt with it causes mental, emotional, and physical effects such as:

  • Skin and hair problems (acne, psoriasis, hair loss)
  • Gastrointestinal problems (GERD, gastritis, ulcerative colitis, and irritable colon)
  • Cardiovascular disease (heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke)
  • Depression, anxiety, personality disorders, eating disorders, and sexual dysfunction

How is stress causing bad eating habits?

​Unhealthy eating habits[1] such as eating too quickly, endless snacking, skipping meals, and mindless or emotional eating are often coping mechanisms for an overworked and stressed mind.

C​ortisol, the stress hormone, is released by your adrenal glands in order to deal with whatever is stressing you at the moment. Cortisol’s job is to alert the body to get into “fight or flight” mode. It sends glucose to the bloodstream so that your body has the energy to “fight.” This increase of glucose in the bloodstream leaves you feeling hungry and craving high-fat and sugary foods in order to replenish the glucose stores.

And when you are stressed, your body will store more fat than when it is at rest. So the combination of overeating sugary foods while the body actively works to store fat derails your weight loss goals. As​ the body gains more fat, it makes it harder and harder to want to work on health, therefore putting you into this endless cycle of stressing, eating, and stressing more.

Stress eating

T​hirty-eight[2] percent of adults admit to dealing with overeating unhealthy foods when they are stressed- and most of it is weekly if not daily! It’s happening often enough that it feels impossible to ever reach health goals.

Our stress eating problem is: we’re fighting an emotional issue with a food solution, rather than an emotional solution.

“When you have an emotional problem, it needs an emotional solution, not a food solution. That is really the only way to overcome emotional eating long-term”[3]

S​o how do we break this cycle? We work on habits that will not only de-stress us, but promote healthy eating at the same time.

H​ere are 7 tips for managing both stress and healthy eating habits.

1. Take a 10-20 minute walk daily.  

It can be around your home, workplace, parking lot, or up and down stairs (where ever you can!). Exercise has been proven to buffer the effects of stress.[4] It’s also a great distraction. It can get your mind off of tough situations. But, do it without your phone or headphones. Constantly taking in information whether it’s a podcast or music is not a stress reliever. Give yourself some time to think/breathe/enjoy some quiet. 

2. Put the phone away 20 minutes before bed.

Screentime before bed resets your circadian rhythm. Your brain is being told it’s still daytime causing restless sleep. Feeding your brain more info right before it’s time to relax makes you toss and turn, thinking about all the things from the day or things that still need to be done. It increases your stress. That coupled with a bad night’s sleep causes willpower with food to go out the window. 

3. Drink water!!

It sounds simple, but staying hydrated keeps inflammation in the body down. Stress also wreaks havoc on our skin (hello frown lines and wrinkles!) and water is one of the best things you can give your skin and body. It will help with energy levels, metabolism function, and overall health.

4. Meditate/Breathe 

Find 5 minutes (3-4x a week) where you go into a dark spot, turn your notifications off, and set a timer. Just sit and breathe for those 5 minutes. Let your body completely relax and take a full break from everything going on. Even moms with littles can do this for 5 minutes. No excuses!

5. Have healthy food accessible.

This is a big one. Results are not accidental. If you fail to plan, you will not succeed. Take the time to buy healthy (pre-cooked if needed) options to keep in the fridge and pantry so that when you’re short on time, or are too tired to cook, you have the options you need available. You’ll be less likely to choose fast food!

6. Put the phone down while eating.

You’re not mindful of what and how much you’re eating if you’re lost in scrolling or watching a show. That constant intake of information can also increase your stress levels, which leads to eating out of emotion rather than the need to simply refuel what was depleted.

7. Find healthy swaps for those comfort foods you desire when stress is high.

There’s often nothing wrong with the food we like to snack on, as long as we can control the amount we eat. For example: instead of a whole bottle of wine at night, have one glass + one cup of berries. Or, instead of a pint of ice cream, make a high-protein smoothie. It’s easy to stop yourself when full if you’re eating the things that give you the nutrients you need (protein, fruit, whole grains, etc). It’s very hard to stop yourself from overeating on things that are not nutrient-dense (ice cream, wine). So swap in nutrient-dense food items to help give yourself some control when you feel emotions might take over.

When it comes to de-stressing, something is better than nothing. Start with one habit, and build on it weekly until you are a de-stressed, healthy, happy individual! 

 

If you want more guidance on nutrition and what you need to do to manage your health despite stress, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

Resources: 

  • American Psychological Association. (2013, January 1). Stress and eating. https://www.apa.org/news/press/releases/stress/2013/eating

 

29 Dec
Diet, Fitness, Food, Nutrition

Is Your Weighing Scale Showing You The Right Number?

The new year is approaching, and resolutions are in the forefront of our mind. Since we live in a society that is constantly focused on losing weight, it is important to understand weight loss and where exactly the weight is coming from in order to attain sustainable weight loss.

We often look at the scale as an indicator of our success, but what if I tell you to throw the scale away? Yes, you heard it right, your scale can be deceiving and may not give you a complete information about your weight. Weight fluctuates throughout the day and can be lost or gained through fat, muscle, or water.  To maximize health outcomes and sustain the right weight and size, a loss of fat and an increase in muscle mass is important. In all reality, body composition is much more important than the number on the weighing scale!

Fad diets are well known for quick weight loss. The pounds seem to shred off for the first 1-2 weeks, then level off. This rapid loss of weight stems from the loss of water weight and not body fat! Moreover, losing body fat is not as simple as eating less than your total expenditure. Your body tends to hold onto fat for survival purposes as a storage form of energy. It can be challenging to lose body fat and keep it off. Hence, it is imperative to take help from a Registered Dietitian to design a well rounded diet that meets your individual body needs and helps with fat loss.

Be kind to yourself throughout this process because it is a big change. Your body will start to work optimally as soon as you feed it nutrients and give it love. Celebrate the small victories and respect your body.