Want to Lose Weight and Keep It Off? Don’t Go on a Diet

Spring is just around the corner, and with the change of season, many of our patients want to optimize weight management … and do it quickly! The focus is vitality, health and feeling strong for summer and the activities that come with getting outside again.

We have all tried a diet here and there, that desire to quickly shed a few pounds. Many diets are successful in the short term, but the rules and restrictions typically lead to low adherence, followed by gaining back the weight that was lost. In fact, research indicates that two-thirds of dieters regain more weight than they lost on their diet. And, the more they diet, the more likely they are to regain the weight. Talk about frustration!

Why does this happen? When you diet and lose weight, you lose a mixture of muscle and fat. Both are metabolically active, meaning they burn calories – muscle burning more than fat. Additionally, your body requires a certain amount of energy to keep its cells functioning – your resting metabolic rate. When you lose muscle and fat, the amount of energy needed decreases and your metabolism becomes more efficient and it needs fewer calories. So, in order to maintain the weight loss, you have to maintain the changes that have resulted in it. This is where the problem lies. Most diets are so rigid and unsustainable that it is nearly impossible to maintain the changes.

Diets typically ban or restrict to a point that is not sustainable for the long term, such as a low-carb or a low-fat diet. These restrictions tend to make one feel deprived and label foods as good or bad. They also tend to cut out important nutrients. Most of us don’t like being told what to do, so when the diet is over, we quickly resume old habits.

So how do you lose weight for health and keep it off? Lifestyle. In order to optimize health, lose weight and keep it off, you have to make changes that are sustainable and realistic for you for the long term.

We tend to want things quickly, results yesterday. But when it comes to health and longevity, we have to put the time in if we want lasting change. That time might mean getting a wellness assessment, full metabolic panel, micronutrient test – basically investing in learning about your personal biochemistry to learn what your body needs to thrive.

Change is not easy. We have ingrained habits, things we enjoy. Once you figure out your biochemistry, you can start to determine what changes make the most sense for you and how to best go about them in a thoughtful and realistic manner. This, coupled with a sense of realism about your current lifestyle, can drive the foundation for action.

Are there habits that may be impacting your weight-management efforts? Do you consistently snack in the evening, reach for cookies midafternoon? Are you sleeping well? How is the stress? How is the vegetable, protein, and fiber intake? Do you feel sluggish? Are you exercising regularly? Understanding and accepting where you are now can help you determine where you would like to start.

Sleep, stress, diet, exercise, they all contribute to weight management. And while nutrition is the predominant factor when it comes to weight management, chronic stress, poor sleep and a sedentary lifestyle can greatly impede weight-loss efforts.

Any lifestyle change should resonate with your long-term vision for health. If the change doesn’t feel sustainable, it’s not for you. Start small, focus on one habit that you’d like to change, and start from there. Invest in your life for the long haul. #longevity.

Examining your nutrition and how it makes you feel can help you become more mindful and intentional about nourishing your body. For example, starting your day with a bagel and a cup of coffee is likely to set you up for a day chasing carbs. The high-carb frontal load, lack of protein and fiber will spike your blood sugar and then have it quickly crashing. You will likely be hungry in a few hours, looking for another quick hit. Analyzing the quality of your daily nutritional impact may give you clues about why you have sugar and carb cravings.

So, the answer to the question, what is the best diet out there? The one that is customized for your needs, life, and lifestyle.

We work with patients in a methodical, scientific, behavioral, and customized approach to overall well-being. You can’t talk about weight loss without examining the other aspects of health. We help guide patients toward the life they want to live.