Dieting V.S. Lifestyle Changes
It's time for us to realize that going on a 'diet' isn't reliable in the long-run.
Personally, 'diet' is a word that holds a lot of negative energy.
Research shows that going on a diet can lead to decreased energy levels, hormone imbalances, reduced bone density, menstrual disturbances in women, unhealthy changes in body composition, and they can lead to poor mental health. It's basically a punishment to your body.
The whole point of 'dieting' is to lose weight, right?
Yes, you may lose weight for a short period of time, but will soon gain it back, if not more than what you previously had. It is shown that dieting can lower the metabolic rate. This means that your body will burn less calories all together - making it easy to gain weight when the diet is over, and hard to lose it.
So why shouldn't I diet?
Diet's don't work. They don't help you lose weight in a long-lasting way. Diet's also can lead to injury or even death in extreme cases. They also disrupt the normal body processes and cause weight cycling - constantly gaining and losing weight. Individuals who diet also can deal with dizziness and low concentration levels. Another downfall of dieting is the thought of food will always be on your mind - contemplating if you should eat something or not, if you should ignore your hunger cravings and so-on. This is flat-out unhealthy mentally and will eventually take a physical toll on your body.
What should I do instead of dieting for results?
It's simple. Change your lifestyle!
Change your lifestyle to see results.
Ditch the dieting. Change your lifestyle instead.
Here are some helpful tips on how to do so:
1. Don't eliminate foods from your diet - eat them, but in moderation.
Eating snacks and sweets won't kill you. It simply has to do with how much you eat of them. This is a rule that I follow: If you are craving something, then eat it. But eat it in moderation! Eating everything in moderation allows you to satisfy your cravings without seeing the negative results of gaining weight. Another negative of restricting what you eat, is that you will eventually binge on the items that you are craving but not giving your body. Also, instead of eating processed sweets and foods full of additives, try and make healthy alternatives! Healthy alternatives taste amazing, if not better, compared to processed foods... and they are healthier! :)
2. Eat more fruits and vegetables.
Something I try to do at every meal, is to fill half my plate with veggies. I also try to eat fruit for breakfast or as snacks. Both fruit and veggies are filled with extremely healthy vitamins and minerals that the body needs, while being low on calories. They are also filled with fiber which keeps you full and satisfied for longer. Some of my favorite fruits and veggies include blueberries, mangos, kiwi, asparagus, carrots, broccoli, mushrooms, sweet potatoes, and more.
3. Drink more water and get more sleep.
Sometimes when you're hungry, your body is actually dehydrated. I find that when I wake up in the morning, I'm hungry. But when I drink a glass of water, I'm not hungry anymore. Another major thing that you need to make sure to do is get a proper amount of sleep. When you don't get your needed amount of sleep, your eating habits are thrown off and you tend to eat more. Not sleeping enough can also cause more stress on your body, which can also make you eat more than you should/normally do.
4. Exercise regularly.
Exercising is an obvious one. You burn calories which in return, causes you to lose weight. When you exercise and eat healthy, you will see a huge difference. Exercising helps to speed up your metabolism which will increase the amount of calories you will burn throughout the day. It's important to find something that you love to do. Maybe it's riding bike, walking, running, playing basketball, etc. Find something that you love, and do it for at least 30 minutes a day to see the best results!
5. Reducing sitting and screen time.
Instead of sitting on a couch all day, try and get up and move. If you're at work and you're sitting all day, try and stand up at your desk for a while. You can even get up and take a little walk to get some movement in. Some people even purchase a treadmill desk so they can walk in place while doing their work. I also find that reducing your screen time can help you to become more active. Screens are addicting. They can make you sit in a chair all day and cause you to be unproductive. Instead of staring at your screen all day, try to fill that time with something productive and worth-while. Stop mindlessly scrolling and start living!
As stated before, diets only last for a short amount of time - but changing your lifestyle can cause you to see lasting results.
Ditch the diets and start shaping your life the way you want it to be!
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