The Truth About Weight Loss

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Many of you may be well versed in the diets that are on the market today. I accurately say “on the market” because this is exactly what it is...A money making industry.

When you type the word “diet” into google, millions of returns will come up. Advertisements from South Beach to the newest keto snacks. It can be hard to navigate as a majority of people in america have at least 10lbs to lose, and who wouldn’t want to do that in a week?

Here’s the ugly truth that isn’t exciting. Put down the Big Mac and begin to learn what’s in your food by meal prepping, planning and packing. Opt for whole food choices, these are easier to quantify than their processed counterparts. Processed foods tend to be higher in calories and studies have shown they are far easier for our bodies to break down therefore lending to higher absorption rates of those calories than their whole food derivatives. If the diet requires you to buy their food, bars, shakes etc. RUN! It is a money making business, I can’t emphasize that enough! You need to consider, how long will this lifestyle be sustainable, if the answer isn’t forever, just don’t bother!

Save your money and hire a reliable coach (do your research), weight management specialist or dietitian. These are trained professionals that will help mitigate the yo-yo effect of your last fad diet. What that means is when you lose weight rapidly our bodies begin to release hormones that cause us to regain weight, this is the body's defense mechanism against starvation. What’s even more fun about this hormone modulation is that we often gain more weight than we even started with!

Take the time necessary, our bodies aren’t meant to drop large quantities of weight overnight. 1-2 lbs per week of weight loss (yes, I know that’s not sensational) is smart, sustainable, obtainable weight loss. Be kind to yourself, a good rule to follow is that you want “fat loss” not “weight loss”. How do these differ? Weight loss is an overall reduction of mass, this includes fat as well as lean body mass (muscle). When we restrict too intensely we risk muscle loss. But if we create a small caloric deficit (~3000 kcal per week, created by -500 kcal per day) and continue weight bearing exercises (walking, banded exercises, weight lifting) we can hope to preserve lean body mass during this fat loss period. Some degradation of lean body mass during any caloric deficit is unfortunately unavoidable but a good coach will reduce this to the best of their abilities. So drop the “sauna suites”, waist trainers, detox teas, diet pills and get ready for some good old fashioned caloric restriction and exercise. I swear it’s the miracle drug we’ve all been looking for, but are too impatient to reap the benefits. (Quick tip: take weekly averages of your weights, do not worry about day to day fluctuation as this can be caused by many different reasons, your weekly averages will denote true weight loss or weight gain)

Don’t think of your diet being “started” and “stopped”. This is where diets often fail, the hope is true lifestyle modification. What that means, is it is for LIFE. No beginning, no end. It is a change of pattern and new habits are formed that are sustainable for the rest of one's life.

Now a lifestyle can look different for different people, such as there are people who love the keto lifestyle and will live in this eating pattern for the rest of their lives. There is nothing wrong with that, because it was sustainable for that individual! Weight Watcher, South Beach and macro counting works for others and that is the lifestyle for them! The most important concepts are caloric deficit for weight loss, and sustainability for long term adherence.

Bottom line, find what works for you! You have to take responsibility for your own health, no quick fixes. Trust the process and go slow. No one wants to hear the boring truth.

Heidi Condello, Weight Management Specialist

For lifestyle posts feel free to follow my Instagram @From_Fat_To_Fit_At_50

Coauthor: Rhianon Condello RDN, BSN, RN

(Vocal Author as well)

For lifestyle, recipes and bodybuilding posts feel free to follow my Instagram @Boho_nutrition