Title : Make "diets" really only make you fatter?
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Make "diets" really only make you fatter?
However, there is no evidence of people are becoming ever thinner as a result.
In fact, the opposite seems to be true, and obesity has reached epidemic proportions worldwide.
About 13% of the adult population of the world is now obese, and this number rises to 35% in the United States ( 1 2 ).
Interestingly, there is some evidence that weight loss diets do not work long term, and it can actually lead to weight win .
Dieting: an early obsession
As the obesity epidemic continues to grow, many people turn to calorie-restricted diets in an attempt to lose weight.
However, people with obesity are not the only ones who are dieting. weight loss is a priority for many people with normal weight or slightly overweight, especially women.
Many researchers believe that this is related to having a poor body image worse by constant media exposure of thin models, celebrities and athletes ( 3 4 ).
The desire to be thinner can begin as early as elementary school. In one study, more than 50% of normal weight girls between six and eight said their ideal weight was less than its actual weight ( 5 ).
beliefsgirls about diet and weight are often learned from their mothers.
In one study, 90% of mothers reported they had dieted recently. Five-year-old daughters diet mothers were twice as likely to have thoughts about diet, compared with the daughters of mothers who did not dieting ( 6 ).
Conclusion: The desire to be thin is very common in women and can start as early as five years. early awareness of the diet is often due to diet behavior of a mother.
The diet of the multibillion-dollar industry
Weight loss is big business worldwide.
It is estimated that the weight loss programs, products and other therapies generate more than $ 150 billion in profits in the US and Europe combined ( 7 ).
The loss market world weight is expected to reach more than $ 206 billion by 2019.
Not surprisingly loss programs weight can be quite expensive for someone who wants to lose more than a few pounds.
One study found that the average cost to lose 11 pounds (5 kg) ranged from $ 755 for the program Weight Watchers to $ 2.730 for medication orlistat ( 8 ).
What's more, most people will in many diets over the course of his life.
When these multiple attempts are taken into account, some people end up spending thousands of dollars pursuing weight loss, often without no long-term success.
Conclusion :. The diet industry generates billions of dollars each year and is expected to continue to grow in response to the desire of people to lose weight
Weight Loss Diets have poor success long term prices
How successful are the weight loss diets to achieve weight loss long term? Overall, the results are quite disappointing.
In one study, three years after participants completed a program of weight loss, only 12% had kept off at least 75% of the weight they had lost, while 40% had earned again more weight they had initially lost ( 9 ).
Another study found that five years after a group of women lost weight for a weight loss program 6 months, weighing 7.9 pounds (3.6 kg) more that their initial weight, on average ( 10 ).
However, another study found that only 19% of people were able to maintain a weight loss of 10% for 5 years ( 11 ).
also it appears that weight regain occurs regardless of the type of diet used for weight loss, although some diets are linked to recover less than others.
For example, in a comparative study of three diets, people who ate a diet rich in monounsaturated fat regained less weight than those who followed a low-fat diet or control ( 12 ).
A group of researchers who reviewed 14 studies of weight loss believe that, in many cases, to recover may be greater than communicating due to follow-up rates are very low and weights are often self-reported by phone or email ( 13 ).
Although the percentage of people regain the weight is probably less than the figure 95% you may have heard, research shows that most people will recover most of the weight, or even end up weighing more than before.
Conclusion: Although a small percentage of people who manage to lose weight and keep it off, most people recover all or of the weight lost, and some gain back even more.
Make chronic diet is associated with weight gain
Studies suggest that instead of achieving weight loss, most people who often end up diet winning weight long term.
A 2013 review found that in 15 of the 20 studies of non-obese people, the recent behavior of the diet predicted weight gain time ( 14 ).
One factor contributing to recover normal weight is an increase in appetite hormones .
The body boosts production of these hormones induce hunger when it detects that lost fat and muscle ( 15 ).
In addition, Caloric restriction and the loss of muscle mass cause your body's metabolism to slow , which makes it easier for regain weight once you start eating normally again.
In one study, when normal-weight men followed a diet that provides 50% of your calorie needs for three weeks, began to burn 255 calories less each day ( 16 ) .
Many women first go on a diet in their early teens or pre-teens years.
There is a lot of research showing that diet during adolescence can increase the risk of being overweight or obese , or have eating disorders in the future ( 17 ).
A 2006 study found that adolescents who dieted were twice as likely to be overweight in adolescence not diet, regardless of their initial weight ( 18 ).
Although genetics plays an important role in weight gain, studies of identical twins have shown that dietary behavior can be as important ( 19 20 ).
In a study of Finland, which followed 2,000 pairs of twins over 10 years, a twin who reported dieting even once was twice as likely to gain weight as his double to not diet, and the risk increases with additional diet attempts ( 20 ).
However, note that these observational studies can not prove that the diet does weight gain.
people who have a tendency to gain weight are more likely to go on a diet, and this can for why behavior diet is associated with an increased risk of weight gain and obesity.
Conclusion :. Instead of producing lasting weight loss, diet among non-obese is associated with an increased risk of weight gain and obesity over time
Alternatives to diets that really work
Fortunately, there are some alternatives to the diet that give you a better chance to prevent or reverse weight gain.
Focus on healthy choices and Conscious Eating
Try to change the focus of a diet mentality to eat in a way that optimizes their health.
To begin, select nutritious foods that keep you satisfied and allow you to maintain good energy levels for best feel.
eating consciously is another useful strategy. Slowing down, appreciating the experience of eating and listening to hunger and satiety signals your body can improve your relationship with food and can lead to weight loss ( 21 22 , 23 ).
Exercise regularly
Exercise can reduce stress and improve your overall health and sense of well being.
Research suggests that at least 30 minutes of daily physical activity is particularly beneficial to maintain weight ( 24 25 ).
The best form of exercise is something that you enjoy and can commit to on a long term basis.
Achieving accept that their "ideal" weight may not be possible
The body mass index (BMI) is a measure of your weight in kilograms divided by the square of your height in meters. It is often used to help people determine their healthy weight range.
Researchers have questioned the usefulness of BMI for predicting health risk because it does not take into account differences in bone structure, age, sex, muscle mass or where stores body fat a person ( 26 ).
A BMI between 18.5 and 24.9 is classified as normal, while a BMI between 25 and 29.9 is considered overweight and a BMI above 30 is called obesity.
However, it is important to recognize that it can be healthy even if you are not in your call ideals weight. Some people feel and perform better in a higher weight than what is considered a normal BMI.
Although many diets promise to help you achieve your "dream body," the truth is that some people are simply not made to be very thin.
Studies suggest really to be fit in a stable weight is healthier than losing and regaining weight through repeated cycles of diet ( 27 28 29 ).
Acceptance of your current weight can lead to greater self-confidence and body, and avoid the frustration of life trying to achieve a goal realistic weight ( 30 , 31 ).
Conclusion: Try to focus on being healthy rather than aspire to some "ideal" weight. Let the weight loss follows as a natural side effect of a healthy lifestyle.
Take Home Message
The desire to be thin often begins early in life, especially among girls, and can lead to chronic diet and patterns of restrictive feeding .
This may do more harm than good. Contrary to popular opinion, a permanent change in lifestyle habits necessary.
Breaking the cycle of the diet can help develop a better relationship with food and maintain a healthy weight stable.
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