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Fast weight loss diets, fad diets, and what they are doing to your health

Updated: Nov 24, 2022

TRAINER, OLIVER WHITE

lose weight fast

Every year millions of people from many diverse backgrounds attempt to lose weight on some form of diet. The diet industry in Europe and United States alone has an annual turnover of more than $150 billion and is not actually that effective at helping lose weight and keep it off.

Weight regain is generally the rule of thumb when it comes to these diets is that it has been shown that people regain one-third to two-thirds of the weight lost within 1year and they regain almost all within 5 years.

Studies looking at long-term outcomes of rapid dieting shows that at least one-third of dieters regain more weight than they originally lost, along with other studies results that showed that dieting during childhood and adolescence can predict future weight gain and obesity in adulthood, this shows that dieting actually may be promoting exactly the opposite of what it is intended to achieve in the long-term.

This weight gain at the end of the diet may prompt dieters to begin another cycle of weight loss dieting starting the whole thing over again and again. It has been shown that these fad diets, that can lead to a total increase in body fat percentage. This can result in your body fat percentage increasing over multiple diets. In one review, 11 out of 19 studies found that people with a history of yo-yo dieting predicted higher body fat percentage and greater belly fat. During weight loss diets the body loses muscle mass as well as body fat. Along with this fat is regained more easily than muscle after weight loss, this can lead to more loss of muscle over time, muscle loss during dieting also leads to decreased physical strength and decreases in one's ability to move easily later in life.

This is more pronounced following a weight loss diet than compared to more subtle and sustainable lifestyle changes. The effects of muscle loss during dieting can be reduced with exercise, including strength training. Exercising tells the body to grow muscle or keep muscle, even when the rest of the body is slimming down, when trying to lose weight, dietary protein requirement also increases as that eating enough quality protein sources can help reduce muscle loss.

But it's not all bad news a very large study of more than 120,000 adults in the US found that several little changes in behaviours worked to achieve long-term weight loss

Eating healthy foods: Such as yogurt, fruits, vegetables, and tree nuts (not peanuts).

Avoiding junk foods: Such as potato chips and sugary beverages.

Limiting starchy foods: Using starchy foods like potatoes in moderation.

Exercising: Find something active that you enjoy doing.

Getting good sleep: Get 6–8 hours of sleep each night.

Limiting television viewing: Limit your TV time or exercise while you watch.

Small changes can make a big difference!

So stay focused think about the goal long term!

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