Dieting is a practice of eating food in a regulated and supervised manner to decrease, maintain, or increase the body weight and done commonly by people who are overweight or obese. There are no shortcuts to success. We all know that but still want quick results when it comes to weight loss. Remember, all that weight didn’t come to you overnight; hence getting it off would also take some time. With so many diets flooding the market, searching one that is apt for you isn’t difficult. These diets may help you lose weight for a short period of time, but not from your muscles and bones, leaving you feeling weak and ill. And once you go back to your normal routine, you gain all the weight or even more in no time.
The best way to lose weight is to eat the right food, at the right time, in the right quantity, and exercise daily for 45 minutes to an hour. The motive should be to lose weight gradually rather than rapidly. There are many side effects of taking the fad diets like they can lead to constipation, weakness, and loss of concentration, nausea, headache, depression, muscle loss and osteoporosis.
There are a number of fad diets that keep cropping up every now and then, especially when they are endorsed by celebrities. People often make mistakes while following these diets and deprive their bodies from essential nutrients.
We need to understand metabolism in order to help us maintain healthy weight and healthy attitudes. The term, metabolism, refers to the energy taken for all functions of the body. Your metabolic rate, referred to as your BMR (basal metabolic rate), is the energy or calories required by the body at rest. That means, all your normal bodily functions if you were to lie completely still all day! This is not referring to the calories needed for your day-to-day activities that will be a much higher figure.
Metabolic adaptation happens when changes in input or output occur. That is when you either increase or decrease your calorie consumption or energy expenditure, the body adapts to survive. You could not expect it to react the same way if you kept cutting calories. When you reduce calories, you slow your metabolism. This is because your body is trying to achieve stability. This is also why, when you return to your normal calorie intake you gain weight. Your metabolism gets adapted to the reduced calorie intake, and considers this ‘normal’. Instead of going on an extreme diet which would mean massive changes to the way you eat, focus on healthy lifelong eating habits.
So the key to be healthy and fit is to eat healthy and remain active. Include every food group in your diet but in moderation and do regular exercise.