There are many diets that will give a formula to rapid weight loss, and while the short time frame is attractive the rules of this game are rigorous in demanding adherence to a rigid regime. For many this is too demanding to continue over the longer term.
Another problem with the rapid weight loss diets is that they can be nutritionally inadequate, leading to such problems as iron deficiency anaemia, bone health problems and the like. They can also be a disincentive to effective weight loss maintenance. Once a target weight has been reached the temptation is to return to a normal eating habit. This cycle may sap confidence.
Losing weight should involve more than just dieting, it also means taking sensible exercise every day.
The Crash Diet
Weight will be lost with a rapid diet but those extra kilos will return when the diet ends. Crash diets are just what they say, not meant to continue for a long time. In fact many nutritionists and doctors do not recommend a crash diet; starting and maintaining a healthy diet is far more effective at sustaining weight loss.
A Little Weight Loss Is Good
Think small. Half a kilogram of fat has the energy equivalent of 3,500 calories, so to loose half a kilogram each week, only requires a 500 kilogram daily weight loss. This is not as difficult as it sounds.
Swapping a bar of chocolate for a banana will save 150 calories, reduced fat coleslaw instead of regular can save 240 calories. A little exercise, say a 20 minute brisk walk will burn up the rest. Already 500 calories has been saved with very little effort.
Exercise and Weight Loss
Taking regular daily exercise need not be onerous. It need be as simple as taking two brisk 15 minute walks each day, walking to the bus stop or railway station, walking up the stairs to the station. Why not walk the last two or three flights of stairs to the office?
Join a gym
Join a gym but make sure to make it part of a weekly routine. Start gradually and get a personal trainer to help.
Health Considerations
It is good common sense to consult doctor or to have a medical check before starting the diet and exercise programme. Among other things, the doctor will look for high blood pressure, diabetes, anaemia or undetected heart and lung problems.
Get nutritional advice also as this will assist in identifying appropriate foods to increase health and help in a weight loss programme
Slimming Dos
- Think about which diets (or elements of them) were helpful in the past and which weren't. Use this information to plan helpful changes and avoid past mistakes.
- Plan to make small and sustainable lifestyle changes.
- Keep a food and thoughts diary to help identify problem areas and stay conscious of what and why is eaten.
- Set realistic goals and aim to lose no more than a half a kilogram a week.
- Start eating breakfast and eat regular meals.
- Eat plenty of fruit and vegetables.
- Adopt a flexible rather than all-or-nothing approach to eating.
- Learn how to cope with feelings, not feed them.
- Be more active more often.
Slimming Don'ts
- Be lured by claims for rapid weight loss offered by quick-fix diets.
- Use appearance as your only motivation to lose weight - improved health and wellbeing are also vital.
- Weigh daily.
- Give up.
- Rely on a diet to solve weight problems.
- Lose patience with gradual loss of weight – a little weight loss is better than none at all and is likely to stay lost.
