Overwhelmed by diets? Follow these 3 dietitian rules and start seeing progress this week.
There’s an old saying: when something works, stick with it. And honestly, the simpler it is, the more likely you are to In fact do it, especially when it comes to dieting. With so many options available, it’s easy to feel overwhelmed. An example? Weight loss methods. Prescription weight loss medications has proven to have changed the lives of many, while intermittent fasting has been an effective means for others. No matter which method you choose, if you don’t stick to your habits after losing weight, you risk gaining it all back.
Experts estimate that about 80 to 95 percent of dieters suffer weight regainaccording to Cleveland Clinic. Why does weight regain occur? After reaching weight lossthe body may respond with hormonal and metabolic changes that make you hungrier.
We hate to be the bearer of bad news, so we’re here with solid information. There are only three rules you need to lose weight, and we learned them from a registered dietitian.
Why weight loss tends to be too complicated
It’s quite common to overcomplicate weight loss.
“Weight loss is usually complicated by trying to achieve perfection rather than being consistent with a few simple but repeatable daily habits,” explains Dr. Kezia Joy, RDN and medical advisor to Welzo. “The rules can be very strict; many diets involve some form of elimination diet and some dieters track almost everything they consume. The combination of these elements makes weight loss seem like an insurmountable task for most individuals.”
How to simplify the process
The good news? You can absolutely simplify the process. According to Dr. Joy, it’s essential to focus on a few basics each day rather than creating a series of diets that are difficult to follow and stick to. Here are the three best rules for losing weight.
Prioritize proteins
One of your main goals should be eat enough protein and fiber with every meal.
“Protein and fiber help you feel full longer, keep blood sugar levels stable, and generally lead to fewer snacking binges throughout the day,” says Dr. Joy.
Establish a small calorie deficit
Rather than severe calorie restriction, Dr. Joy recommends creating a small calorie deficit.
“When you consume just a little less than your body needs for energy, it will promote weight loss, but it will also protect your metabolic rate and help suppress your hunger,” she says.
Practice regular physical activity
Exercising regularly is the name of the game if you want to lose weight and avoid extra pounds.
“Develop an ongoing physical activity program that includes both your daily activity level (walk around the house, going up/down the stairs, etc.) and an exercise routine. The exercise component is crucial in helping you lose fat while preserve lean muscle mass tissues and maintain good overall health,” Dr. Joy tells us.
Why these rules are effective
These rules focus on patterns of behavior instead of achieving perfection.
“By allowing variation in the foods you eat, these guidelines can be followed more easily throughout daily activities and in social settings,” adds Dr. Joy. “Because fad diets are based on short-term restrictions, they often fail. Because simple rules promote consistent behavior over a period of time, they are an essential tool for supporting lasting weight loss.”
Common mistakes to avoid
One of the most common weight loss pitfalls is expecting immediate success. This can cause individuals to give up before making solid progress. Weight loss is called a “journey” for a reason: it requires hard work, dedication, and patience.
“The process of healthy weight loss will always take time and will sometimes experience some sort of plateau,” says Dr. Joy. “Also, one of the biggest mistakes in creating a diet plan for weight loss is consistency, especially on weekends or during busy periods. A simple rule may be easy to follow when you feel like it, but it won’t work if you don’t follow it most of the time.”
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has over 11 years of experience in the wellness, fitness, food, travel, lifestyle and home industries. Learn more about Alexa
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