Stop with the fad diets, They don't work

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Why fad diets don't work
Fad diets, that are restrictive, depriving, and promise a fast weight loss solutions don't work! 
The reason for this is because as soon as you get off this diet, which will happen because you will not eat that way for the rest of your life, you will immediately start gaining weight back.
The heart and lung institute both emphasize the importance of having a weight maintenance plan to prevent the common weight gain after a diet. 
As i've said before, over 95% of people who lose weight on a diet end up gaining the weight back. This leads to a vicious cycle of yo-yo dieting and promotes guilt and low self esteem. 
A study I just read proved that the macronutrient composition of a diet is unrelated to weight loss. What this means, is that there is no reason to take part in a diet that limits carbs and promotes protein, or a diet that limits fat, or any other diet that restricts certain macronutrients. Non of this is related to weight loss. 


What does work for weight loss and long term maintenance 
Basically this all leads to something i've said before - Develop a healthy lifestyle, where you are not deprived yet challenged to eat better. This healthy lifestyle should include some physical activity. Also it should include high consumption of fruits and vegetables, because higher fruit and vegetable intake is linked to a long term weight maintenance which is what people who lose weight want to achieve. They want to keep the weight off. 


How to achieve this healthy lifestyle
To achieve a healthy lifestyle, include healthy foods in your diet, such as fruits and vegetables, and try to lower the amount of junk you eat (cakes, cookies, chips, croutons, high fat cheeses, ice cream) Aim for 25 grams of fiber a day, this will not only help reduce risk for some types of cancers, and reduce cholesterol, it will also help you consume less calories which will lead to weight gain. Incorporate grilled fish like tilapia, snapper, tuna, or salmon or grilled boneless chicken breast. Eat healthy snacks between meals to help curb appetite, be prepared with your healthy snacks or else you may fall victim to that blueberry muffin that can cost you 400 calories! Find healthy snack ideas in 2 of my previous posts, here and here. 


Come back to read more posts on how to achieve this healthy life style. What you should eat and tips to success. 


First thing is first, use the food contract
First, you should start off with the food contract I wrote about previously. See that post here. If you have not used it, I encourage you to try, because it outlines a plan for your self and accountability to keep you on track! 

Xoxo, 
Danielle