Anyone commencing a diet and exercise programme will have many questions in their mind. Several of them crop up again and again. Here are ten of the most frequently asked questions:
1) Will I lose weight faster if I cut my calorie intake drastically?
No. A drastic reduction in the amount of calories you consume each day risks sending your body into starvation mode, and may even result in weight gain, since your metabolism will slow down to compensate. Most dieticians recommend losing a pound a week for safe sustainable weight loss. This equates to only 500 calories a day. Extreme diets not only put your health at risk they are ultimately self-defeating since they cannot be sustained for any length of time. An extremely low calorie diet will also result in side effects such as headaches, light-headedness, and reduced concentration levels.
2) If I follow a very strict and disciplined diet will it be easier to stick to?
Fad food regimes such as the "grapefruit diet" or the "Atkins diet" may seem attractively simple at first, but they can rarely be kept up for any length of time. Boredom soon cuts in, and you will start to feel deprived and sorry for yourself. In no time at all you will be experiencing cravings for your favourite foods, and then the pressure will be on to quit your diet completely. Remember that comfort eating is a major way of putting on weight. You should have a strategy for those times when you simply must indulge yourself. Give yourself permission to occasionally have a treat.
3) Do I have to give up my favourite foods forever?
Although you should be aiming for a lifestyle change that commits you to healthy eating and exercise, you still live in the real world. By integrating your favourite foods into your diet you will be less likely to binge, or even abandon your diet completely. Portion control is the key to success here. Satisfy your cravings with smaller amounts. If you do lapse occasionally it doesn't matter. Your long-term goal will still be in place. Remind yourself that to lose a pound a week all you have to do is reduce your calorie intake by 500 a day.
4) If I eat late at night will I automatically gain weight?
It doesn't really matter when you eat. The important thing to concentrate on is how much, and whether the total number of calories is within your allotted allowance. If eating last thing will help you avoid night-time cravings then by all means work a pre-bedtime snack into your schedule.
5) Do I have to avoid eating between meals?
Forget the old stern admonitions about never eating between meals. Nutritionists now advise that small snacks between meals can help to keep your energy up and your blood sugar levels in balance. They may also help you overeating at your next meal. The key is to make any snacks you have as healthy as possible. Fibre-rich foods, most fruits, or nuts all come into this category. Yoghurt is a good source of calcium and makes an excellent snack, and if the yogurt contains live cultures you will also be helping your digestion.
6) Why is fat so bad for me?
The answer is it isn't! In fact, fat should be an essential part of your diet, and cutting fat out completely will put your health at risk. Many fats are very good for you, such as Omega 3 fatty acids. You should be aiming to replace harmful saturated fats with healthy unsaturated fats. Use olive oil in cooking rather than vegetable oil, or an olive oil spread rather than butter. Fat also makes food more satisfying, so you will usually be inclined to want less.
7) If I skip meals will it help me lose weight?
This is a popular practice but really not to be advised. Skipping meals interferes with your metabolism (which ideally should be kept on an even keel) and erratic eating undermines planned calorie control. It is especially dangerous to miss out on breakfast as by the time lunch comes along your body has been without food for many hours - the temptation to over-compensate can be irresistible. Toast, cereals or eggs all make excellent breakfasts, giving you the energy to start the day.
8) Do I have to cut out dairy foods?
Not at all! In fact, many daily foods now have low-fat varieties, making them ideal for calorie controlled diets. The calcium contained in dairy foods is essential for good health.
9) If I donâ019t have strong willpower can I still lose weight?
The main reason people become overweight is because they take in more calories than they burn in exercise. To lose one pound in eight per week (the safe rate recommended by dieticians) means reducing your calorie intake by a mere 500 calories per day. That is such a low target that willpower hardly comes into it! Where most people fail is by trying to lose a large amount of weight too quickly, or by following boring and unrealistic diet regimes. When you are trying to lose weight sure and steady wins the day!
10) Is it true that drinking large amounts of water can help me lose weight?
Water should be a key component of your new healthy lifestyle. Humans are designed to drink at least two litres of fresh water per day. If you are not meeting that target you are not only risking your health you may well experience food cravings as your body tries to compensate. High-calorie fizzy drinks are no substitute for water, and drinking coffee can actually dehydrate your body. Drinking water can also help with many ailments such as fatigue, depression and digestive problems.
