How To Spot Bad Weight Loss Advice
Unfortunately, there are an abundance of fad diets, diet scams, or just fake and potentially dangerous weight loss claims that can end up costing you a lot of money. With the current Covid-19 situation, many people have gained weight due to not being able to get to the gym or be outside as much as before. Additionally, working from home has greatly increased the temptation to snack due to being in close proximity to the kitchen all day.
It is essential that you understand what constitutes good and bad sources of information when it comes to weight loss advice. Check out the following tips to avoid falling into the traps of diet companies or potential scams.
Look Out For The Following:
If you see any of the following, it is a fad diet! AVOID THEM!
- Promises of an ingredient or product that will help you lose weight without having to change your lifestyle.
- Rapid weight loss promises. If they promise anything over 2lb a week, stay away!
- Recommendations to only eat foods based on your genetics or blood type.
- Anything with the word ‘detox’ (That’s what your liver is for!).
- Promises of magical effects of foods (fat burning, etc.).
- Promotion of the avoidance or limitation of a whole food group.
- Promotion of eating mainly one type of food (e.g. cabbage soup).
- No scientific evidence to support it (often using celebrity endorsements).
- Recommendations from a single study (this is often extremely biased or even funded by the company).
- Trying to sell you products or supplements.
- Claims of a secret that doctors aren’t aware of yet.
- Recommendation of the same diet for everyone (You should be asked about your personal circumstances, preferences, and needs. Otherwise, it will be generic and not tailored to you).
Get professional advice personalised to your individual goals! Get in touch now to find out how Craig can help you achieve your goals.
Top Tips
So now you can identify a fad diet, what is the best advice for losing the pounds and keeping them off? You might have heard this many times, but it is really about making healthy changes, eating a well-balanced diet, and doing a bit of exercise. Here are a few tips to get you going:
Keep a Food Log: This doesn’t have to be detailed, just keep a note of what you are eating each day or over a few days. This can help you spot where the problem areas are within your diet so you have something to focus on.
Make Protein the Main Part of Each Meal: Select your protein source, then build the rest of your meal around that.
Make a Meal Plan for the Week: If you make a menu for the week, it makes it much easier to stick to a healthier diet and also helps when it comes to shopping and cutting down on food waste.
Choose Leaner and Lower Fat Foods.
Use Fruit and Vegetables as Snacks and to Fill Up Your Plate at Meal Times: It is very difficult to consume too many calories from carrots versus chips. As mentioned in point 2, put your protein source on the plate first, then fill with vegetables/fruit. This will leave less space for things that are easier to over-consume.
Keep an Eye on Your Portion Sizes: Try weighing your portions and compare them to the serving size on the packet. You might find that you are using a lot more than you thought.
Set Realistic Goals: Aim to lose 1-2lb a week. If you set goals that are likely unachievable (e.g. I want to lose 10 stone this year), then there is a good chance you are setting yourself up for failure. Start small and set achievable goals (e.g. 1-2lb a week).
Increase Your Exercise: Again, be realistic! You are not going to go from no exercise to strenuous exercise 7 days a week. This will only lead to demotivation. Aim for 30 minutes of moderate exercise a day (this can be a brisk walk, some gardening, etc. You don’t have to go to the gym or run around the streets if you don’t want to). If you can find a sport/exercise you enjoy, go with that. It makes it much easier to change your lifestyle if you enjoy what you do.