We’ve probably all considered going on a diet at one point or another to improve the way we look, especially with summer approaching! Despite the huge number of diets out there, many of them promoted on digital platforms, medical experts are wary when it comes to recommending one. Here’s a summary of the dangers these diets can pose and healthier ways to take care of your body and appearance.

The yoyo effect really exists

This is no myth. The yoyo effect exists. Indeed, the vast majority of people who follow a diet to lose weight will regain the lost pounds within five years and often put on more.

Your body’s response

Because diets are a traumatic experience for your body, it will often respond by quickly regaining the weight lost. It’s also common for people who have been on diets to develop a fixation with food, which results in increased appetite, and consequently, increased consumption. Likewise, when your body becomes accustomed to burning fewer calories while you are on a diet, it builds up fat reserves to guard against running out of energy again.

Diets have a long-term effect on your metabolism

While diets generally focus on getting rid of fat, in the long run they have a domino effect on the whole body. They lead to a loss of muscle mass, which consequently slows down your basic metabolism.

Feeling the effects

In addition to slowing metabolism, nutrient deprivation can also cause cognitive problems, such as mood changes, difficulties concentrating, and decreased energy.

Loss of essential nutrients

Depending on the diet and its goals, certain regimens may lead to deficiencies in calcium, iron, and protein, all essential nutrients that contribute to overall health.

Serious health risks

People following extreme diets can suffer certain mild disorders, such as constipation, diarrhea, headaches, dizziness, and even hair loss. If the diet includes taking supplements, be sure to check their ingredients as some products may put your health at risk.

Persistent health problems

In addition to mild side effects, dieting can also lead to more serious diseases, including heart disease and bone problems.

Impact on mental health

Dieters who do not achieve the desired long-term effects may develop psychological problems, such as anxiety around eating or a strong sense of failure in meeting their goals.

Self-esteem, a lifelong project

Eating disorders are in the news more than ever before. They can be caused by the trauma of dieting or be the reason behind excessive dieting. Regardless, eating disorders are most often the result of low self-esteem.

Each person is unique with their own unique needs

Diets are often designed to suit as many people as possible and do not take into account each individual’s nutritional and energy needs. Indeed, these needs vary according to each individual’s metabolism and level of activity

Good habits for healthy and lasting change

Many experts say that popular diets, which are often very restrictive, are not designed to bring about lasting change and ignore our body’s hunger and fullness signals. The best way to lose weight and keep it off is to make long-term changes to your eating habits and be more physically active.

Simple and easy ways to change habits

Instead of starting a diet, it’s better to adopt sustainable eating habits that help you eat less and, more importantly, eat better. One simple step is to reduce your portions, even if it means going back for more (but in moderation!).

Consume more fruit, vegetables, protein, and water

Changing your eating habits should involve increasing your fruit, vegetable, and protein (eggs, nuts, and legumes) intake. Drinking enough water (1.5 to 2 liters per day) is also a big help.

Every meal is important

Just because you want to lose weight doesn't mean you have to eat less often. Every meal is important and should not be skipped. Instead, learn to recognize when you’re full. If you feel hungry between meals, choose healthy and nutritious snacks.

Eliminate harmful sugary foods and drinks

When adopting healthy eating habits, consider eliminating high-calorie, low-nutrient foods and beverages. Switch them for foods with more nutritional value.

Small steps towards better eating habits

The long-term consequences of alcohol consumption (cardiovascular disease, gastrointestinal disease, cancer, etc.) are now well established. Drinking alcohol on a regular and sustained basis is not consistent with healthy eating habits that contribute to maintaining a healthy weight.

Enjoying the occasional treat is possible (and even desirable)!

Consumed in reasonable quantities and only occasionally, small treats, be they sweets, high-fat meals, or high-calorie beverages, have their place in a healthy diet. Treating yourself once in a while is good for your morale!

Don’t diet, get active!

Combined with a healthy and balanced diet, regular physical activity can facilitate weight loss and maintain good overall health.

Simple ways to incorporate physical activity into your daily routine

To move better and more often, make physical activity a part of your daily routine. It doesn't have to be a chore, though. Simply take advantage of every opportunity to move and learn new sports that challenge both your muscles and cardiorespiratory endurance. Regular physical activity is one of the best ways to control your weight.

Take a healthy approach

If you want to take steps to lose weight or improve your lifestyle, consider asking for help and support from nutrition, psychology, or fitness professionals. Also, avoiding unrealistic goals, listening to your body, and learning to love yourself are all important steps in this process.

The post 20 reasons why you should stop dieting appeared first on Espresso communication