DNA, Atkins, South Beach, Jenny Craig, Weight Watchers, Blood-type and Nutri-System all have one thing in common: They are “diets” designed to help you lose weight. Each one makes the same claim: Their way is “the way” to lose weight. So which one do you choose since they are each so different in their approach and results? What about the DNA’s claim that it uses your genetic makeup to determine what you should eat? Is it possible, we’re each so unique that we need a special diet? Or is good old fashion advice, like following basic nutritional and fitness still the best method?
Diets don’t work!
The word “diet” implies deprivation, which is exactly the opposite of what you should do to lose weight. Consuming balanced, wholesome nutrition, while incorporating consistent fitness into your life, is the “secret” to weight loss. Fortunately, the DNA “diet” espouses that philosophy through their founder. But do you need to jump on board with yet another “diet” guru to practice common sense? You might, especially if you don’t know the ins-and-outs of nutrition and exercise. However, most people need one on one contact with someone to help them "hurdle" past the obstacles they face along their journey to wellness.
Magic pills and supplements
So why do we believe there’s a magic pill, surgery or diet that will do for us what we can do for ourselves? In a nutshell, it’s this: Corporate America knows how to “pander” to our weaknesses. They know that if they keep us (the general public) thinking we can’t do it on our own, we’ll turn to someone else that will do it for us.
If you have ever paid attention to every diet, fad or surgery designed to help you lose weight you notice a huge price tag with no absolute promises. Take the DNA Diet, for example. You pay for a test kit to tell you what to eat more or less of in your diet based upon your DNA. Seems like a reasonable approach, but here’s what’s basically true about everyone (unless you have an allergic/medical reaction that requires a medically supervised nutritional approach): Every “body” requires basic healthy nutritional food.
Unless you have a medical condition or nutritional deficiency, you should be a good candidate for eating healthy food, grazing throughout the day (3 meals, 2 snacks) while consuming plenty of water (you weight divided in half = number of ounces in water you should consume). Most healthy diets include approximately 60% Complex Carbs, 10-15% Unsaturated Fats and 20-30% lean protein while incorporating a healthy physical regiment, 3-5 times a week, 30-60 minutes each time.
Supplements may play a risk in your health in two ways:
*Contents may not be enough to support a deficiency or too much causing your body to become overwhelmed
*Unless they're prescribed by a medical professional you might have an adverse medical reaction
Muscles versus Fat loss
When someone says, “I’m working out, but I’m not losing weight!”. If that is the case, usually, one of two things are most likely happening:
*You’re gaining muscle weight
*You’re not consuming enough calories to maintain what your body needs when it’s demanding more fuel
****Remember: Muscle weighs more than fat (proportionally). Muscles increase metabolism.
Scale versus Tape
The scale is not the entire picture. If you want to know how you’re progressing, get out a tape measure and a journal. Measure your chest, waist line (at the smallest point), hips (at the widest point), thighs and calves. Once a week measure those same areas. If you’re losing inches then your body is changing in a healthy manner. As you lose inches you, will lose the weight your body no longer needs (unless your practicing body building).
The majority of people who deprive their body of the calories they need to lose weight, initially lose lean muscle mass, not fat. Without ample fitness, they also jeopardize their weight loss goals when they don’t see the scale numbers going down as quickly as they’d like. Instead of relying upon their body measurements they step on the scale and think they’re defeating the purpose. Both are important; however, any reduction in inches are valuable, as well.
Carbohydrates = Energy the body needs
Many “dieters” are convinced they must reduce their carbohydrate intake below what their body needs, drastically reducing the supply of balanced energy. While they may lose a few initial pounds, they painfully find themselves gaining it back wondering why. The saddest part is the answer to losing weight and reaching a maintainable level of wellness is not a mystery at all.
Once you’re able to analyze what you consume versus what you need to consume, then and only then will you be able to determine if you’re consuming too many carbohydrates, versus protein and fat in proportion to a healthy and balanced diet.
First things first
Before you go on another diet, try doing three basic things:
*Journal your food/beverage and activity for at least 4-5 days. Observe (first) how/what you’re doing before you take steps toward changing anything. Don’t try being “good” or change anything; just be honest and write everything down.
As you journal, look up the nutritional content of the food/beverage you’re consuming (calories, carbs, protein and fat). If you don’t own a smart phone or have access to a computer, then use a nutritional guide booklet (usually sold at the checkout area in most grocery stores or visit a bookstore). Total the amounts each day. Once you’ve done that for a week review it with someone who can help you in understanding the results (nutritional expert).
*Determine your nutritional intake needs. If you don’t know how, there are some very basic, free programs on the internet that are easy to follow and will help guide you to understand what you’re doing right or wrong, pointing you in a maintainable direction. Calorie Count is a downloadable phone app and available at www.caloriecount.com. You simply sign-up, maintain a daily food log and at the end of each day it will analyze your results. You can set goals, communicate with other members and read helpful advice.
*Determine your calorie intake. Most of us naturally think we must “reduce” our calorie intake to lose weight. However, there’s more to it than that. The basic balance rests between healthy nutrition and consistent fitness. The Basal Metabolic Calculator will help you determine your calorie needs based upon your fitness level, age, gender, current weight and height (http://www.health-calc.com/diet/energy-expenditure-advanced).
*Fitness Trainer. Body types play a role in how our bodies lose weight and get in shape. There are principally three types of body shapes (Mesomorph, Ectomorph and Endomorph) that have naturally different needs. Easy to follow online questionnaires are one way to get started. If you can’t afford the benefits of hiring a professional fitness trainer or joining a gym, you can find plenty of beginner’s advice online. One website has a basic questionnaire to help you understand your body’s fitness needs and what type of exercise regiment you may want to follow. (http://www.bodybuilding.com/fun/becker3.htm).
However, having a professional fitness instructor guide you, even if it’s just for a few sessions, is worth its weight in gold – but only if you’re practicing nutritional habits, as well. If they’re not incorporating a nutritional program along with your fitness program, then you will not see the entire results.
*Dietitian or Nutritionist. Both are educated professionals who know how to advise and direct you in developing healthy and nutritional eating habits. Even when insurance doesn’t cover the visit, you will save a lot of money in the long run by simply learning the basics of nutrition while receiving sound advice.
*Nutrition Specialists, Wellness Coaches. These are individuals who have received certification and CEU’s in the study of Nutrition and they must work under the direction of a Registered Dietitian if they are providing you with meal plans and nutritional advice to comply with most state’s laws. Usually, their fees are a lot more affordable, and their flexibility to work within your schedule is much more accessible.
Before you jump on the next bandwagon, start with taking the time to understand who you are, setting goals for your expectations and committing to following through on a daily consistent basis. Anything less will lead you back to the same viscous cycle you’re already experiencing.
Quick Tips for Wellness: Fad diets are temporary answer to permanent problems.
Nutritional education and fitness training are the best solution that last a lifetime.
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