Nutritional Crash & Burn Out - Why Crash
Diets Always Fail
Every New Year's Eve, thousands of people in America decide
their resolution will be to lose weight. Unfortunately, these people go into their
crash diets with misconceptions of what a diet should be, and end up worse off
than they were before.
When most people make the decision to lose weight,
their first step is to cut back on the amount of food they eat.
Number One: You have no idea how many calories you are currently eating or
how many calories you should be taking in to reach your weight loss goals.
a dieter might decide to throw in some daily cardio exercise like biking or running,
because that's what everyone else does.
Mistake Number Two: While
exercise will help you burn fat, it's important to remember that the kind of exercise
you do, such as cardio or resistance training, and the amount of time you do it,
will affect how your body responds. The right combination of cardio and resistance
training combined with the right diet will jumpstart the weight loss process.
cutting back on their food intake and running every morning, our dieter loses
a couple pounds the first week. A couple of days go by without any weight loss,
so the dieter cuts their food down even more. Their energy drops, and running
is making them more tired than usual. They might lose a little more weight, but
their food cravings are worse, and they're getting cranky.
As a last ditch
effort, they cut their food intake down again and increases their running distance.
Now it seems like they're always tired and hungry. Their mood is terrible, and
even though they've lost ten pounds, when they look in the mirror, they don't
look any different. If fact, they probably look worse.
they quit their diet. They figure if they need to kill themselves for an ideal
body, it probably isn't worth it.
The Number One Reason why diets
fail is most people have unrealistic expectations of how long a true body-changing
diet should take. Popular culture has fed this misconception by supplying a constant
barrage of "Lose 10 Pounds in 10 Days" crash diets, which only dehydrate
you and shed valuable muscle, not fat.
Here's an interesting fact: a pound
of fat takes up five times as much space as a pound of muscle. Since crash diets
shed muscle instead of fat, our dieter hasn't changed their overall shape!
a healthy weight loss program, a dieter should expect to lose about two pounds
of body fat every week (a woman would lose about one and a half pounds).
Five pounds of fat takes up the same volume as a loaf of bread, so losing ten
to twenty pounds of fat will make an enormous difference in your appearance, especially
compared to losing the same amount of water and muscle weight.
It may be
slower than a "Lose 10 Pounds in 10 Days" crash diet, but the harsh
reality is a year of yo-yoing on fad diets will likely leave you heavier than
when you started and making the same resolution next year. The same time spent
on a healthy weight loss program could leave you 50-100 pounds lighter next year.