Imagine an easy solution that could prevent high blood pressure, diabetes, high cholesterol, heart disease, even depression, and dementia efficiently. This miracle isn't found in medication or fad diet but in an intensive lifestyle change. Supported by ample research, this approach combines physical activity, improved diet, and psychological wellness to deliver powerful health benefits.
Fad Diet: Often short-term, focusing on rapid weight loss through restrictions and limitations. While fad diets can yield quick results, they are typically not sustainable. Once the diet ends, old habits and weight often return.
Lifestyle Change: Emphasizes gradual, sustainable modifications. This approach fosters lasting habits that promote weight loss and overall health. Instead of cutting out favorite foods, it involves finding healthier alternatives and practicing moderation.
Why do body fat and related health issues persist? Short-term fitness programs and fad diets fail to address the root causes of unhealthy behaviors. Fad diets promise quick results but often lack essential nutrients, leading to temporary weight loss followed by weight regain. These diets can trigger unhealthy relationships with food, fostering cycles of restriction and overeating.
Preeti Verma, Health Coach at Rustic Wisdom, explains, “Fancy diets aren't necessary for maintaining good health. It’s always good to adhere to fundamental principles and avoid eliminating any food groups without specific health concerns.” Verma adds that cutting calories, eliminating food groups, and depriving the body of essential nutrients may lead to initial weight loss, but there's a high chance of reverting to old habits once the strict diet ends. Fad diets focus on calorie restriction and eliminating whole food groups, which are not sustainable long-term solutions.
A healthy lifestyle encompasses long-term changes that promote overall well-being, including a balanced diet, regular physical activity, stress management, and emotional health. When it comes to losing weight, prioritizing lifestyle changes over fad diets is crucial for long-term success.
“Many individuals who reach out to us have tried various fitness programs without success or have experienced health issues returning once they resume their normal routines,” shares Preeti Verma. She emphasizes that sticking to basic principles without unnecessarily avoiding any food groups is crucial unless there are specific health concerns. Maintaining a balanced ratio of raw and cooked foods and incorporating cruciferous and root vegetables for hormonal health and weight loss is encouraged. However, it's essential to moderate certain foods like grains, seeds, and cruciferous vegetables for individuals with thyroid issues. She guides people in weight loss, diabetes management, PCOD, digestive issues, thyroid, infertility, homemade food, yoga, and other health concerns.
👉🏽Weight 🏋🏼♀️ Loss: A study published in the Journal of the American Medical Association found that participants who adopted a healthy lifestyle lost more weight and maintained their weight loss better than those on a traditional diet.
👉🏽Heart ❤️Health: The American Heart Association reports that regular physical activity and a balanced diet can reduce the risk of heart disease by up to 80%.
👉🏽Mental 💆Health: Research in The Lancet Psychiatry indicates that lifestyle factors such as diet and exercise play a crucial role in mental health, reducing symptoms of depression and anxiety.
👍Sustainability: Lifestyle changes are designed to be maintained long-term, making them more effective for sustained weight loss.
👍Holistic Health: Addresses physical, emotional, and social health, reducing the risk of diseases and improving overall quality of life.
👍Flexibility: Allows for personal preferences and gradual changes, making it easier to stick with the plan.
Incorporate Physical Activity: Aim for 30 minutes of moderate exercise most days of the week. This can include walking, biking, or yoga.
Mindful Eating: Pay attention to hunger cues and avoid emotional eating. Practice portion control and savor your meals.
Healthy Food Choices: Fill your plate with fruits, vegetables, whole grains, and lean proteins. Avoid processed foods and sugary drinks.
Stay Hydrated: Drink plenty of water throughout the day.
Stress Management: Practice relaxation techniques such as deep breathing, meditation, or hobbies that you enjoy.
Sleep Well: Ensure you get 7-8 hours of quality sleep each night.
Social Connections: Foster relationships and engage in community activities to boost emotional well-being.
Fitness Trackers: Devices Dr Trust Healthpal can help you keep track of your daily activity, monitor your heart rate, and analyze your sleep patterns and many more.
Smart BMI Scales: Scales that measure not only your weight but also body fat percentage, muscle mass, and water retention can provide a comprehensive overview of your health.
Read : BMI (Body Mass Index) Explained: What BMI Is & How To Calculate It Easily
Read: 7 Practical Steps to Manage Diabetes, and Achieve Weight Loss
Apps and Platforms: Apps like Dr Trust 360 app can help track your food intake, exercise, and overall progress, offering personalized diet plans, recommendations and support.
FAQs
Q1.Can I still enjoy my favorite foods?
Ans. Yes, moderation is key. Instead of eliminating favorites, find healthier ways to enjoy them or reduce portion sizes.
Q2. What are the effects of fad diets?
Ans. Quick weight loss followed by weight regain, nutrient deficiencies, unhealthy relationships with food.
Q3. What are the 5 most common forms of fad diets?
Ans. Keto, Paleo, Atkins, Juice Cleanses, Intermittent Fasting.
Choosing a healthy lifestyle over a restrictive diet offers a more sustainable path to weight loss and overall health. By making gradual, meaningful changes, you can enjoy lasting benefits and a higher quality of life. Instead of chasing the next diet trend, embrace a lifestyle that promotes well-being in every aspect of your life.
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