Truth About Dieting
Want to lose weight? Diet
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Onto the real stuff. Remember the caloric balance? The best way to achieve a negative balance (and lose weight) is by exercising (increases your OUT) and dieting (lowers your IN). This book is about changing your eating habits. Dieting means eating less than normal. Let’s assume your weight is stable. If you reduce your IN by 10%, you’ll lose weight. 100% guaranteed. There are many, many ways to diet. Some are simple, some are complex, some are popular, and some are less-known. Some work, some don’t. This book will expose a few easy, global changes you can apply to your eating habits that will produce results. Your general habits should be your primary focus, because in the long-term, they determine how you eat (and how you look).
Ever tried a diet? If you’re lucky, it worked. Until you stopped dieting. And that’s absolutely expected. Your body shape is not permanent: it fluctuates with your food intake. So as soon as you revert to your old eating habits, your body shape reverts to what it was before you dieted. That’s why diets don’t work in the long run: you must change your eating habits. There’s no way around it. That’s worth repeating: to change your body, you must change your eating habits. There’s no secret, no magic pill, no shortcut, and diets don’t work longterm. From this point on, “to diet” will refer to reducing your IN progressively by changing your eating habits, and not drastically restricting it until you can’t hold yourself anymore.
ACTION STEP
Did you ever diet? Did it work? If it did, for how long? Once you stopped dieting, did you gain the weight back?
ACTION STEP REVISITED
Ask people around you if they’ve ever dieted. Ask them if it worked. Then take advice only from those who succeeded, and ask them if they ever got back to their old eating habits after they lost weight. Talk to at least 2 people, and summarize their advice in one page.
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Want to lose weight? Stop Dieting
I could have titled this one “Want to keep on losing weight? Stop dieting”. The human body is wise. Back when we were hunters and gatherers, survival depended on food supply. Lack of food lead to death. So the body adapted: when food supply is low, the body’s functions slow down, which reduces the need for energy (and food). That’s how it managed to stay alive during periods of famine.
Today, food is abundant. Survival is not an issue. Still, this evolutionary mechanism complicates dieting and weight loss. If you diet non stop, your body functions will slow down, your natural expenditure of energy lowers, and weight loss stops. How do you get around that?
By alternating periods of weight loss with periods of maintenance. By putting your diet on hold, you give your body a break. Its functions return to normal speed, and soon you’re ready to diet again. Taking a break also helps on the psychological side-dieting is hard, and after weeks of restriction, getting (partially) re-acquainted with your favorite foods is a blessing.
ACTION STEP
Think about the last time you’ve dieted. Did you notice a “slowing down” of your metabolism? Symptoms include low energy levels, general unhappiness (or even slight depression i.e. not feeling like doing anything), and light-headedness. Dieting for extended period of time is also hard on your immune system: even got a cold after 68 weeks into a diet? From now on, take a full week off after 3 weeks of dieting.
