BOARDMAN, Ohio (WKBN) – Losing weight is a simple formula: Burn off more calories than you consume, drink lots of water, eat fruits and vegetables and avoid fatty foods.
However, many of us try crash diets and other diet fads that are harmful to our bodies and actually prevent weight loss.
Dr. Shayesteh offers these do’s and don’ts for weight loss:
- Do not go on a crash diet. Not eating does not yield real results because consuming less than 1,200 kilocalories per day is starvation and most weight loss that occurs through this method is simply the result of muscle loss and dehydration. Starvation also causes the body to slow its metabolism, which leads to more and faster weight gain post-diet.
- Do not skip breakfast. Though it may seem logical to skip a meal, the body’s blood sugar drops during the day, and low blood sugar leads to cravings, especially for sugary and starchy (non-diet-friendly) foods.
- Do not eat sugary cereals for breakfast. Blood sugar levels will spike and then drop, which leads to cravings and sleepiness.
- Do not depend on fast food restaurants for too many meals. More fast food meals means more weight gain.
- Do not weigh in more than once per week. Too much weighing can lead to frustration.
- Do not set unrealistic goals. This can also lead to frustration, and giving up on health goals.
- Do remember that liquid calories count. Since the brain does not register liquid calories, consuming alcohol and sugary beverages may not seem harmful to a dieter, but it is. Eat your calories rather than drinking them.
- Do drink plenty of water. Dehydration triggers hunger signals and lowers metabolism. Also, staying hydrated is critical for all body functions.
- Do eat a whole-grain, high-protein breakfast. Eating protein-rich foods like egg whites and peanut butter help to keep blood sugar levels stable during the day, which can prevent cravings and therefore overeating.
- Do snack, but snack healthy. Snacking on high-calorie items (especially after skipping breakfast) will not help your diet plans. Snacking on nuts, seeds and fresh fruits can help control your calorie intake.
- Do remember that “diet” means eating. Maintaining a nutritious diet by eating healthy foods is the best way to lose weight.