We all know the vicious sickle of diets: it’s come to a point that the pants won’t zip up, the mirror is becoming less and less friendly to you, and one day - usually Monday - you decide to go on a diet.
Some of us find not eating what ever we feel like, too hard after a couple of days. The strong ones keep it up for a few weeks or even months and actually lose weight and slim up. But as days go by we tend to slack off: “well, it’s mom’s birthday, I must taste that cake”, or ”It’s not that often that we go out! Pass that pork chops!”, and slowly but surely the pounds start creeping back at you… Sounds familiar??
Is it possible to lose a significant amount of weight and keep it that way? A new research conducted in the U.S.A found the reasons for the “yo-yo” dieting effect. The researches tested 1310 Americans ages 20-84, who used to be over weight, lost a significant amount of weight and were done with the process at least 1 year earlier. The researchers focused on those who managed to keep their new weight steady. This is a summary of the reasons, so they say, for their success:
1. The 10% law
A weight loss of 10% of your original body weight significantly reduces the chances for heart diseases, diabetes and more. It also works well in the matter of keeping the weight loss. It is significant - but not too drastic. Research subjects who lost 10%-15% of their original body weight did better in preserving their new weight then those who lost 20% and up.
Conclusion: As your first target go for 10% weight loss. Go slowly but surely!
2. Time is on your side
You’ve lost weight and you’ve kept it that way for more than 6 months? It still doesn’t mean anything. Not even 2 or 3 years. As it turns out, only a 10 year period is an indication that you succeeded in your mission. If you’ve gone for 10 years without gaining the weight back, you’ve doubled your chances of staying the way you are in comparison to a 2-5 year period of time.
Conclusion: The battle is not over until a decade has gone by…Life changes are not an easy thing, your body and mind need time. Remember this and don’t give up!
3. Enough with being passive
Did you notice how lazy we get as technology becomes more and more advanced?! Since we got cars - there’s much less walking, since we got elevators - we don’t use the stairs any more… And of course it only takes pressing “send” to order take away. Most of us lead a very passive life style, which doubles the chances of gaining all those pounds back.
Conclusion: Start moving around. We’re not talking about starting training for the up coming marathon, just add more active house cleaning, stair climbing, dog walking into your life. It works.
4. Cut down on small screen hours
I know, it’s going to be hard. Well, they say life is hard sometimes…Every time we sit in-front of your TV, or sit in general instead of being active, ruins it for us. By the research, 4 hours of TV and up a day, doubles your chances of gaining the weight you lost, in comparison to only 1 hour a day.
Conclusion: There’s no way to go around this one, just try and prioritize and cut down on TV and Internet time.
5. Integrate a daily physical activity routine.
It’s been said a thousand times before: the importance of physical activity in our life is immense. By the world health organization, the recommendation for the general population is 30 minutes of moderate activity 5 times a week, or alternatively 20 minutes of intense activity, 3 times a week.
Conclusion: Even if you’re very busy, you must insist on those 3 meetings a week with a V.IP you some times unintentially neglect - yourself.
You should try all kinds of sports and activities, and pick up the ones you liked and will be able to keep doing for long. Don’t start too intensively, give your self time to get used to the change. And just between you and me - what is 20 minutes of fast walking around the neighbourhood for you..?
Wishing you good luck, success in achieving your goals, and most importantly - Have Fun With It!
Nitzan
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