HEALTH MATTERS
The Truth About Chronic Dieting
By Kepha Nyanumba
There is no doubt that dieting is ingrained in our culture . We live in the age of instant everything and there ’ s a natural temptation to fall for a weight-loss plan that promises quick weight loss in only weeks rather than months . Chronic dieting involves dieting over a period of years with the goal of achieving or maintaining a certain ( often unrealistic ) weight or body type . The chronic dieter is always chasing a number on a scale with the thought that once they get there , they can finally relax and enjoy their life . Most people don ’ t understand the health consequences of chronic dieting that is always camouflaged as a path to great wellness and health .
What are the Dangers of Chronic Dieting ?
Chronic dieting erodes our health and well-being by contributing to medical problems such as hypertension , a slowed metabolism and psychological problems such as anxiety and depression .
The problem with fad diets is that they will most likely last just as long as it took you to lose the weight . Instead of losing weight gradually over time and being able to maintain the weight loss , these short-lived diets will actually end up costing you more than you bargained for . Because of their quick-fix results , many people unfortunately get caught up in the cycle of dieting for a specific event , gaining the weight back , and then trying a new fad the next time . To lose weight and keep it off , you must break the cycle of chronic dieting and focus on making healthy lifestyle choices . Losing just 5 percent to 10 percent of your current weight can lead to health benefits .
Some weight loss diets restrict certain nutrients such as carbohydrates or complete food groups , such as dairy . When you are not eating a well-balanced meal , you are likely missing some essential nutrients that can lead to micronutrient deficiencies .
Chronic Dieting and Metabolism
Whether you follow a low-fat , low-carb or low-glycemic diet , all diets are associated with varying degrees of calorie restriction . When you reduce your caloric intake , your metabolism adjusts itself to the lower energy intake . A number of mechanisms influence your metabolic rate while dieting . Chronic dieting is associated with a decrease in muscle tissue and a decrease in thyroid hormone production . Your thyroid plays a crucial role in regulating your body ’ s metabolism . It produces hormones that influence the rate at which your body uses energy .
Resting metabolic rate , also known as basal metabolism , refers to the amount of energy your body uses at rest . Even when you are lying in bed , your metabolism is at work using energy for a number of physical and chemical processes . These include breathing , circulating blood , digesting nutrients from the foods you eat and controlling blood pressure . Your age , sex , weight and body composition exert an influence as well . The only way to increase your resting metabolic rate is to increase your body ’ s energy needs . Building muscle and engaging in regular exercise represent two good methods you can employ to increase your resting metabolic rate .
Chronic Dieting and Eating disorders
Chronic dieting is associated with eating disorders that commonly coexist with other conditions , such as anxiety disorders , substance abuse and depression . Eating disorders describe illnesses that are characterized by irregular eating habits and severe distress or concern about body weight or shape . There are a number of different eating disorders , all of which are life-altering and pose a risk , to say the least .
The three most common types of eating disorders include anorexia nervosa , bulimia nervosa and binge eating disorder . Anorexia nervosa is an eating disorder characterized by an abnormally low body weight , an intense fear of gaining weight and a distorted perception of weight . To prevent weight gain or to continue losing weight , people with anorexia usually severely restrict the amount of food they eat . They may control calorie intake by vomiting after eating or by misusing laxatives , diet aids , diuretics or enemas . They may also try to lose weight by exercising excessively . No matter how much weight is lost , the person continues to fear weight gain . Bulimia nervosa , is a serious , potentially life-threatening eating disorder . People with bulimia may secretly binge eat large amounts of food with a loss of control over the eating and then purge , trying to get rid of the extra calories in an unhealthy way .
The Path to Recovery
The solution to sustainable weight loss is to start looking at health and weight from a lifestyle perspective . When I talk to clients about this , they feel scared , even terrified . They believe that if they give up dieting , they will lose control and gain a lot of weight . They don ’ t . Understanding the difference between a healthy lifestyle and chronic dieting is critical to laying down the shield and picking up your life . If you want to change your health , you have to choose to stop buying into this system of deprivation dieting and chronic stress , and find a different approach that supports your long-term health and wellness .
Kepha Nyanumba is a Consultant Nutritionist at Crystal Health Consultants Limited . You can engage him via mail at : KNyanumba @ chc . co . ke , or follow him on twitter : @ knyanumba or Blog : kephanyanumba . blogspot . com .
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