Despite the proliferation of diet plans and diet foods in recent decades, 65 percent of Americans are overweight, according to James O. Hill, director of the Center for Human Nutrition at the University of Colorado at Denver. Much of this problem stems from misinformation propagated by portions of the diet industry.
Fad Diets
Fad diets are diets that promise more than they can deliver or are not based on sound scientific research. You cannot lose 30 pounds in 30 days, for example, even if you fast for the entire month. Fad diets can deprive your body of energy and nutrition, leaving you without the stamina to exercise. Furthermore, fad diets tend to be so restrictive that you cannot sustain them over a lifetime, causing you to gain back all the weight you lost.
"Diet" Foods
Don't rely on labels such as "diet" or "light" when shopping for food. Examine their nutritional information to see how many calories they actually contain. Many low-fat products contain other substances, such as sugar, that contain just as many calories as fat. Other "diet" foods advertise, for example, 30 percent less fat -- but an item with 30 percent less fat might still be high in fat.
Skipping Breakfast
According to the American Council on Exercise, people who eat breakfast usually weigh less than people who regularly skip breakfast. Skipping breakfast can make you very hungry later in the day and lead to overeating. Nevertheless, eat a healthy breakfast rather than a high-calorie, high-fat breakfast.
The Exercise Excuse
Exercise is an important weight-loss aid. Nevertheless, all but the most intense forms of exercise burn only a few hundred calories per hour. Although exercise can stimulate your appetite, if you stop for pizza every night on your way home from the gym, odds are you will end up with a net weight gain.
Eating Too Fast
Your brain contains a "hunger sensor" that tells you not to be hungry anymore when you've had enough to eat. Unfortunately, this sensor operates on a delay of several minutes, during which time you may have already consumed too many calories. One way to rewire your hunger sensor is to eat slowly, so that your brain has time to catch up with your stomach.
Ignoring Psychology
According to the Vanderbilt University Psychology Department, few dieters are able to achieve significant long-term weight loss. The exceptions are dieters who undergo aggressive behavior modification and long-term follow-up to achieve permanent lifestyle changes. Some commercial diet plans offer these services.
References
- MooreFitLiving: 6 Big Diet Mistakes You're Probably Making -- Win Your War With the Scale
- Cleveland Clinic: Fad Diets
- Frontline Diet Wares: Interview James O. Hill
- Vanderbilt University Psychology Department: Is There Any Magic?
- American Council on Exercise: Don't Skip Breakfast to Cut Calories
- Cleveland Clinic: Fad Diets
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