diet REBUILD YOUR WITH A PLAN THAT WORKS BY JAMIE WRIGHT NUTRITIONIST, MSC DEGREE IN HUMAN NUTRITION AND BSC (HONS) IN SPORTS & EXERCISE SCIENCE TOO MUCH RESTRICTION Arguably the most common mistake among dieters is being overly restrictive — not just in terms of total food intake but also excessively limiting food options. Extreme restriction can not only lead to episodes of deprivation driven overeating (often a precursor to habitual binge eating), but can also lead to reductions in energy expenditure, increases in hunger cravings (and reduced satiety response), mood swings and reduced desire for intimacy. YO-YOING Describing your diet as “on” or “off” shows the diet isn’t suitable long term. Many popular diets are highly restrictive and most of the short-term weight change achieved is due to changes in non-fat mass such as alterations in body water, food within our gut, and changes to muscle and liver glycogen. Once “off” the diet and returning to your previous dietary intakes and patterns, this non-fat mass weight will return and this rapid regain of weight is often met with feelings of failure and exasperation. EXTREME LIFESTYLE CHANGES Another common theme among failed diets is trying to fit your lifestyle around a new diet rather than your diet around your lifestyle. That keto diet others raved about doesn’t work so well for you when your partner wants to go for ice cream now, does it? WHAT DOESN’T WORK? BACK TO MENU
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