Restrictive diets or fad diets often result in people gaining the weight they've lost back. Experts recommend focusing on general health-promoting goals, like eating more vegetables, instead of fixating on calories or restrictions.
Short-term thinking can prevent long-term changes, so it is important to think in terms of sustainable lifestyle changes instead of fad diets.Getty Images / miodrag ignjatovicHopping on a new diet trend or engaging in restrictive methods to lose weight is a setup for future failure.
It is more effective to start with a small daily calorie deficit that will be realistic to maintain. This may mean slower weight loss, but it will help facilitate a much easier transition to weight maintenance. “Daily movement is referred to as non-exercise activity thermogenesis ,” she said. “Then strength training builds muscle, and the more muscle you have, the more calories you burn at rest.”Making sustainable changes can also come in the form of choosing the right goals. Instead of fixating on weight, choosing general, health-promoting goals can be a healthy shift in forming sustainable habits.
“Many clients find that setting and reflecting on weekly goals, keeping a mindful food journal, or continuing to weigh themselves to be helpful,” Galati said.Lastly, it’s important to remember that dieting and engaging in intentional weight loss is one of the biggest predictors of disordered eating.
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