Ah yes, New Year’s Resolutions—we know them well. That special time to think up lofty ideals of how to change our lives for the better. While I’m not against New Year’s Resolutions, I’m certainly against the often unrealistic expectations many people set for themselves on January 1st (and beyond). The one that sneaks into most of our goal setting, year after year? Following a restrictive or extreme diet—and attempting to live off of a caloric intake that’s frankly not sustainable.
Many diets promise a quick weight loss solution, often promoting the intake of 1,200 calories or less. ICYMI: The average human cannot sustain a healthy lifestyle on this scarce caloric intake. Yes, a reduced caloric intake will cause you to drop weight, but not healthily or sustainably. Because of how your body responds to extreme dieting, you’ll likely gain this weight back, PLUS some additional pounds. Here’s why you should skip the diet, and focus on nutrition instead.
What’s The Science Behind Dieting?
When we drastically reduce our caloric intake, the body enters a “starvation state.” Consistently consuming less energy (or calories) than our body needs sends you into a state of shock, which initially, causes weight loss. However, after some time, the body’s basal metabolic rate will decrease.
The basal metabolic rate measures the minimum amount of calories your body needs to function. Think of functions like digesting food, breathing, pumping blood through your veins, and keeping a stable body temperature. Our body’s basal metabolic rate accounts for approximately 70% of the calories we burn daily. When we are consistently under-consuming energy, our body will attempt to create a state of equilibrium by reducing how much energy it needs to burn to function. Studies have found that this can reduce the body’s metabolism by a whopping 25%. Eventually, this weakens the body’s metabolism and reduces the body’s capacity to lose weight.
This weight-loss plateau can cause frustration and hinder sustainability. When we eventually start consuming enough calories for our body to naturally survive, we gain back the weight we lost, PLUS some. This begins a vicious cycle that many know as “yo-yo” dieting, or the constant weight fluctuations that accompany restrictive diets.
Individuals who participate in “yo-yo” dieting can become more metabolically efficient, counterintuitively meaning that their body has adjusted to require fewer calories to regain lost weight. When re-entering a cycle of food restriction, they’ll typically lose weight more slowly. Yes, our bodies are that smart!
The billion-dollar diet and weight loss industry capitalizes off of this cycle by promising the “next best diet” or a “quick weight loss fix.” Let’s be real… if any health fad seems too good to be true, it probably is!
Setting Realistic Nutrition Goals in 2024 (Instead of Dieting)
This year, instead of focusing on the quantity of food you intake, aim to focus on the quality. Here are some ideas to shape your nutrition goals for 2024—and beyond!
Up Your Veggie Intake
Not so fun fact: 95% of Americans don’t get their recommended dose of fiber (aka enough daily servings of veggies and other fibrous foods). Yikes! Start small by aiming to add one more serving of vegetables to your day. You’ll find that as you include more on your plate, you’ll start to enjoy (and even crave!) these nutritional powerhouses. Bonus points if you step outside your comfort zone and try a veggie that you wouldn’t normally add to your daily rotation!
Pair Meals with Walks
A big reason why people feel out of control with food? A daily rollercoaster of blood glucose spikes that cause us to crave sugary snacks and processed foods (more on that here). Luckily, pairing a little movement with your mealtimes can do wonders to stabilize those spikes, leaving you to feel fuller for longer. Sports scientists agree that a quick stroll post-meal time aids digestion by speeding up the process that breaks down your food and preventing glucose spikes.
Reduce Processed Food Products, One at a Time
While it may not be possible to eliminate all processed foods from your diet, aiming to swap at least one refined or processed food product for a nutritious, whole food can make a big impact on your day! A simple example? Try swapping those afternoon cookies for a banana and a handful of nuts, or a candy bar for veggies and hummus. If you start with just one or two swaps, you’ll find it easier to scale up as your body adjusts to your new normal. Moderation, not deprivation!
Focus On Nutrition, Not the Diet
The best diet to consume is one that is sustainable and flexible. Instead of minimizing your caloric intake, focus on the nutritional value of the foods you’re consuming. Fruits and vegetables, lean proteins, and whole grains can all support a healthy diet that supports the body’s metabolism and healthy weight loss.
Daily exercise, specifically strength training, can help boost the body’s metabolism and support healthy weight loss. While every person’s body is unique and individual, the ideal caloric intake supports the body’s ability to function, a healthy metabolism, and any daily exercise.
So, before you fall victim to the newest weight loss fad, remember that restrictive dieting often does more harm than good in your long-term weight loss journey. Losing weight, and keeping it off, is a product of healthy habits that are sustainable and flexible with your lifestyle!
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