Body Perception and Effective Weight Loss

5 Signs You Need a Weight Loss Reality Check

Snap out of it! Step on the scale, lace up your sneakers, and stop fooling yourself with common diet and fitness fallacies
By Hollis Templeton fitbie
 

You Make Short-Term Changes

"One of the reasons many people fall off the weight loss bandwagon is that they perceive a ‘diet’ as a short-term fix to achieve their weight loss goals,” says Sari Greaves, RD, nutrition director at Step Ahead Weight Loss Center in Bedminster, New Jersey.

Although a detox cleanse might help you squeeze into a bridesmaid’s dress in 2 weeks, your quick fix doesn’t do you any favors in the long run. “There are a staggering number of fad diets on the market that are monotonous, restrictive, and nutritionally inadequate,” Greaves says. “If you goal is to simply see a lower number on the scale, such diets will work for the short term because they tend to be very low-calorie. But weight that is lost is quickly regained, leading you back to square one with new feelings of frustration and failure.”

For lasting results, Greaves suggests changing your weight loss philosophy by adopting a “total diet” approach, which she explains as a gradual switch to an eating and exercise plan that takes your food preferences into account. For starters, swap in more whole grains, fruit, vegetables, low- and non-fat dairy, and vegetable-based oils, while cutting back on added sugars, sodium, solid fats, and refined grains.

“Remember, slow and steady wins the race,” says Greaves, who advises losing weight at a rate of half a pound to one pound per week, along with adding 30 to 60 minutes of physical activity on most days. “You may need to adjust your eating pattern and factor in healthy snacks to fuel your workout while still staying within a healthy calorie budget.”

Skip these 6 terrible diet strategies.

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