(24-02-13) The top four reasons diets fail

by David Gutierrez, staff writer

(NaturalNews) Although weight loss is one of the most popular New Year's
resolutions, and in fact approximately two thirds of all people in the United
States are on a diet at any given time, the vast majority of diets fail to
deliver significant or sustained weight loss.

"Losing weight is one of the top resolutions made every year, yet only 20
percent of people achieve successful weight-loss and maintenance," said Jessica
Bartfield, a doctor who specializes in weight management and nutrition at the
Loyola Center for Metabolic Surgery & Bariatric Care.

According to Bartfield, research suggests that most diets fail because people
don't recognize that dieting is a skill that requires both good technique and
practice to perform effectively.

"Much like riding a bicycle," she said, " ... you're going to fall over and
feel frustrated, but eventually you will succeed and it will get easier."

The major pitfalls to successful dieting can be summed into four reasons, she
said:

1. Underestimating calorie consumption
"Most people (even experts!) underestimate the number of calories they eat per
day," Bartfield said.

Keeping a food journal in which to record everything that you consume,
including beverages and small snacks or "tastes," can help create an accurate
picture of how much you are actually eating, Bartfield says. To regulate
caloric intake, she suggests using measuring spoons and cups as serving
utensils. Since both portion size and caloric density tend to be higher in
restaurant dining home-cooked meals, Bartfield suggests looking up the
nutritional information of your favorite restaurant meals ahead of time.

2. Overestimating physical activity
According to Bartfield, you need to reduce your energy balance by the highest
hundred calories per day to lose a pound a week. Without decreasing food
consumption at all, this would require exercising vigorously for 60 minutes or
more every single day. A more realistic goal, she suggests, a small increases
in daily activity (like taking the stairs rather than the elevator), combined
with 30 minutes of moderate to vigorous exercise most days. A device like a
pedometer can supply you with an easily measurable goals, such as 10,000 steps
per day.

3. Poor meal spacing
"You need a steady stream of glucose throughout the day to maintain optimal
energy and to prevent metabolism from slowing down," Bartfield said.

Bartfield also suggests eating breakfast within an hour of waking up, followed
by a healthy meal or snack every three to four hours.

" Try not to go longer than 5 hours without eating a healthy snack or meal to
keep your metabolism steady."

4. Insufficient sleep
Scientific research has shown that getting less than six hours of sleep each
night leads to elevated levels of the hormone ghrelin, which stimulates the
appetite and can lead to craving high-calorie foods. It can also lead to raise
levels of the stress hormone cortisol, which has also been linked with weight
gain.

The most important thing is persistence, she says.

"Behavior change is the cornerstone of healthy, successful weight loss and it
takes about three months to establish a new behavior," said Bartfield.

(Natural News Science)

Sources for this article include:http://www.sciencedaily.
com/releases/2013/01/130103192352.htm

News

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In evidenza

"L'informazione presente nel sito serve a migliorare, e non a sostituire, il rapporto medico-paziente."

Per coloro che hanno problemi di salute si consiglia di consultare sempre il proprio medico curante.