“I’M ADOPTING A NEW LIFESTYLE”
What IS the reason many diets fail? Is it because of willpower or stress levels, maybe time constraints or motivation? Yes, yes and all yes! It’s all of these things but it’s also body chemistry. Scientifically, your body is actually working against you. Does that mean your mind secretly wants you to fail? Certainly not! Your body, on the other hand, is experiencing changes in Gene expression each and every time you start a new diet.
Each time you start a new diet, you are depriving yourself (most of the time severely) of the nutrients your body is accustomed to receiving. This causes your brain to become more sensitive to stress. Stress causes Cortisol production (Cortisol is a hormone). Increased levels of Cortisol cause an increase in appetite and an increase in weight gain. Deprivation diets can also cause symptoms such as irritability, headaches and exhaustion.
A study by Tracy Bale, a Neuroscientist at the University of Pennsylvania, found that “dieting makes people more susceptible to chronic stress of everyday life”. Persistent stressors will actually trigger binge eating! Dr. Bale performed a study using mice who were put through a deprivation diet (a 25% decrease in daily calories). The mice were then put through stress tests using continual loud noises. It was discovered that these mice had higher levels of Cortisol in their blood than normal mice and took more time to calm down after the stress test ended. After the mice returned to normal weight, they were still more sensitive to stress and the Cortisol levels in their blood remained elevated.
So what does this mean for the average human being? How does this affect your ability to stick to a diet? Well, by depriving yourself of the nutrients and calories you need throughout the day, your body has a hard time dealing with everyday stressors. Stress makes the body seek out things like high fat and sugary foods…basically, comfort foods. You are wiring your brain for binge eating.
If I can’t diet, how am I supposed to lose weight? First, I want you to totally strike the word DIET from your vocabulary. Never speak it again! A diet will not only mess with hormone levels but the sharp decrease in calories will also slow down your Metabolism. Basically, after the initial short burst of weight loss, your body will adjust and it will slow down your Metabolic rate making weight loss extremely difficult. Depriving yourself of the things you love will also make you miserable. Did you know that 2 out of 5 people who start a diet will quit in the first week and only 1 in 5 will stay strong after 30 days?!
Second, I want you to say to yourself… “I’M ADOPTING A NEW LIFESTYLE”. I know, it sounds cheesy but actually saying those words to yourself is going to make a HUGE difference in your mindset. A lifestyle change will allow you to eat the things you enjoy while adopting a new, healthier way of doing it. Don’t be too restrictive in your new lifestyle, make small changes. Writing things down is always helpful, so get a calendar. Starting this week, you’re going to cut out ice cream but allow yourself to have it Sunday evening if it’s a favorite treat. Next week, cut out white bread and make the switch to whole grain. The third week maybe add in 3 days of veggies/salad with protein for lunch, etc. It takes 21 days to build a habit so give yourself time to settle in to your new LIFESTYLE.
Don’t expect to lose too much, too fast. Gaining weight didn’t happen overnight, losing weight won’t happen overnight either. If you stick to your new LIFESTYLE, weight loss will happen and it will happen in a safe and healthy way. Losing weight decreases your risk of Diabetes, Heart Disease and High Blood Pressure (to name a few). Your body will thank you for the slow and low steps you are finally taking!
Be sure to include Physical Activity into your new, healthy LIFESTYLE. A healthy diet is only half the equation and with so many options out there… YouTube videos, Pinterest, TikTok… you’re sure to find some type of physical activity you’ll enjoy performing. Be mindful of portion control (try a portion control plate, if needed) as well as the quality of your calories. All calories are not created equal… 100 calories of potato chips is not the same as 100 calories of carrots. Don’t skip the Protein!! Most Americans do not eat enough protein. Do some research, find a calculator online and figure out how much protein you need per day…and stick to it!! If you have trouble getting your protein number or need help with protein source ideas, please feel free to CONTACT US and we’ll be more than happy to point you in the right direction.
Remember, this is your new LIFESTYLE so enjoy it. Give yourself time to be healthy but also allow yourself to enjoy things . What’s the point if you can’t enjoy the things you love? Stick to the 80/20 rule (healthy choices 80% of the time, “not so healthy choices” 20% of the time). Consistency is key, stick to it and it will pay off, I promise! Please reach out if you have any questions or if we can help get you started on the way to your new LIFESTYLE.
~~ Dani S.