Pesach is passed, and we are left with more than beautiful memories. For many of us, thoughts turn to losing the pounds we gained over the holiday, and even the pounds we started it with. The answer for many is to go on a “diet.” Dieting is a near-obsession in our culture even though we know it does not work very well for most people. When their motivation to continue on the path of deprivation flags, people tend to gain back the weight they lost. Often, they gain even more. Here, two experts in our community express their thoughts on dieting.
* * *
According to Adriane Kozlovsky, MS, RDN, LDN, a
registered clinical dietitian with many years of experience in
Baltimore as a nutrition counselor and lecturer, most people who use a short-term diet to lose weight will regain
30 to 65% of that lost weight within one year. And one in three dieters ends up
heavier than before they began their diet journey, according to some
statistics.
“The pattern of losing weight, regaining
it, and then beginning the dieting process once again is called yo-yo dieting,
or weight cycling,” says Adriane, “where weight goes up and down like a yo-yo,
that oldie-but-goodie toy we all remember. This type of dieting is common, says
Adriane, with at least 10% of men and 30% of women having done it, if not
more, according to statistics.”
There is controversy about whether yo-yo
dieting is worse for you than maintaining a steady weight; not all studies
agree, but Adriane presents some of its effects:
“In some studies, yo-yo dieting led to an
increased percentage of body fat. During weight loss diets, the body loses not
only body fat but also muscle mass. And because fat is regained more easily
than muscle, it may be harder to lose weight the next time around. It can also
lead to more loss of muscle over time,” says Adriane, adding that the loss of
muscle and decreased physical strength can be helped with strength training and
eating enough good quality protein sources.
One paradox of dieting is the increased appetite
as we lose weight. Adriane explains that “during dieting, fat loss leads to
decreased levels of leptin, a hormone which helps you to feel full. Under
normal circumstances, fat stores release leptin into the bloodstream, which
tells the body that energy stores are available and signals you to eat less. As
you lose fat, leptin decreases, and appetite increases. In addition, the loss
of muscle mass during dieting, causes the body to conserve energy.”
Weight gain, according to Adriane, including
yo-yo weight gain after dieting, is also linked to increased blood pressure and
increased coronary artery disease. Worse, yo-yo dieting may blunt the healthy
effect of weight loss on blood pressure in future attempts. “The more weight
lost and regained during yo-yo dieting, the greater the risk.”
“From an emotional standpoint,” says Adriane,
“yo-yo dieting can be very frustrating, and such dieters often report feeling
out of control.”
So what is the answer to losing those extra
pounds? Adriane advises that we stop
thinking in terms of a diet and start thinking in terms of lifestyle changes.
“To break the frustrating cycle of temporary weight changes – producing only
temporary success – make small permanent lifestyle changes, with mindfulness as
your backdrop, and your life will be prolonged and improved.”
Here are just some of the behaviors that
have been found to work for long term weight loss; there are many more:
·
Eat
healthy foods and avoid excess consumption of “junk” foods, although any food
can be included in a healthy food plan.
·
Consume
starchy foods, which may not be nutrient dense, in moderation.
·
Exercise,
whatever works for you and fits into your lifestyle.
·
Get
enough sleep.
·
Limit
TV watching, especially if it is coupled with mindless eating of foods
that are high calorie and high fat.
* * *
Tzipora Hastings, RDN
LDN, who works with members of our community to find practical solutions
for healthy eating, adds her own nutrition tips.
“A great place to start,” she
says, “is to acknowledge habits that may be contributing to
health issues.” She mentions such habits as overeating or undereating, a
sedentary lifestyle, stress, and poor sleep hygiene. They include diseases or
conditions that need better management as well. “Once you identify a habit you
would like to change, set a reasonable, realistic, and doable goal to make that
change. It’s okay to ask for help if you need guidance and support along the
way,” says Tzipora.
Although many dieters try to
eliminate one or more foods from their diet, Tzipora does not recommend
eliminating any foods unless a person has a true food allergy, diagnosed by a
doctor. “I have a sneaking suspicion that many readers expect me to say
eliminate sugar and white flour. It is recommended that these foods be limited
and/or replaced by more nutritious foods, such as fruit for sweets and whole
grains instead of white flour. to However, labeling sugar and white flour
as 'bad' can often create a sense of restriction, guilt, or binge eating of
that specific food.”
According to Tzipora, “Allowing
these foods in your diet takes away from their novelty. Creating balance in
your diet is the key to sustainable success and health. Instead of thinking
about what you can remove from your diet, I like to recommend
that people focus on what they can add to enhance their diet!
Most people are lacking in many nutritious foods daily. When you focus on
adding those foods, you will fill your body with nutritious foods, leaving
little room or desire for the less nutritious ones.”
Tzipora suggests adding
seasonal produce this spring and summer, such as spinach, curly kale, zucchini,
cucumbers, carrots, cauliflower, tomatoes, peas, fennel, radishes, assorted
berries, plums, and watermelon. “Seasonal produce is not only more nutritious,
but also more affordable,” she says. “Alternatively, frozen fruits and
vegetables can be a great source of nutrition.”
Tzipora continues, “Many people
associate health with losing weight, being thin, eating only healthy foods,
exercising every day, and the absence of illness or disease. But there is so
much more to a person’s health. Emotional well-being, your relationship with
food, sleep hygiene, stress management, and many other factors are just as
important.
“When we think of getting
healthy, many of us assume achieving weight loss is the ultimate goal. While
that may be the case for many, if weight loss is challenging, we may feel
negative emotions or thoughts about ourselves. It’s important to be reminded of
the other components of health as well as our individual needs.”
“Here is my
sincere advice,” concludes Tzipora. “Avoid comparing yourself to others and
their health journey. Focus on you and what will work best with
your current lifestyle – what will give you energy to power through your day,
to be free of pain, and to feel happy, content, and in overall good health!”
