Are You Fat? A Drastic Diet is the Worst Thing to Do in order to Get Fit
Are you fit or fat?
Hard To Die Stereotypes
DISCLAIMER: this article does not provide any professional advice or medical information, so the author takes no responsibility for your use of the information provided here. If you need such type of information, you'd better ask your personal trainer or your doctor.
Many fat people who decide to cut on calories in order to get fit, without following a nutrionist and starting a serious workout at the gym, often do typical errors. Here I will analyze some of these and I will explain why they are going to kill your diet.
Many people decide to fast and skip some meals. They believe this is going to have a good impact on a diet, as, by stopping to eat, they are not going to get calories. However this is the worst thing you can do: human body always needs energy and nutriment from food in order to survive. If you stop eating, your body will go in "energy save mode", and your metabolism will become slower. As your body will not receive enough nutriment, it will save as much energy as possible, and it will start to store it as fat. That's why fasting is the worst way to lose weight: you are completely destroying your metabolism and, once it is slow, you will get fat more easily in the future.
Along with fasting, also drastic diets are dangerous for your body. In fact drastic diets follow the same goal of fasting: you are going to cut nutriment and energy your body needs to survive. Eating not enough is nearly the same of fasting: by cutting too much, your body will start to store more fat in order to survive and your metabolism will also become slower. When you are on a diet, you should always eat the minimum required by your body to survive: you are only cutting on the extra calories, not on everything.
Bad Sleep Behaviours
Also bad sleep behaviours can affect your results, even if you are on a good diet and you are training well. Sleeping too much means burning less calories, while not enough sleeping is bad for your body because it has no time to build muscles (so your sessions at the gym are frustrated, as muscles are really built when your body is regenerating itself, so when you sleep).
Not Drinking Enough
Drinking enough is very important, otherwise your body is going to set itself in "emergeny mode", by keeping liquids: if your face and your belly are puffy but you have lost some weight, try to think about if you are drinking enough. You should drink at least 1 litre of water a day, and obviously, whenever you are thirsty (so a good rule is to never keep thirst in order to save money at the cafe when you are out of home, or because you want to save space in your bag by leaving water bottle at home).
Can I Start a Diet Without a Nutritionist?
I can understand nutritionists often cost too much for many people, so this question seems legit. Getting help from a nutritionist is always the best solution, however if you cannot afford it, you can rely on another solution. The most important thing is to schedule your diet, organize it and respect it every day (you can have 1 "free day" in a week if you want, diets should not be too strict, as said before). A very good way to do this is by keeping a food diary. By using apps like MyFitnessPal (available for Android, iOS and Windows Phone) you are able to set a personal profile, getting an estimation of the number of calories you should eat every day and, by reporting all the meals you are going to eat, you are able to calculate how many calories you are introducing every day. By doing this you get two big advantages:
- Your diet will be very simple: you just need to reach the minimum number of calories shown on your smartphone.
- By eating while keeping a food diary you can discover your diet was probably too strict before, and so you can eat a little more than you imagined: yes, also in a diet you can keep eating delicious things, even if with moderation.
Starting the day with a good breakfast is very important. Do you have breakfast?
At the end, strict diets not only fail because many people get discouraged (we are all human, and it is impossible to completely say "no" at every delicious dish), but also because they are often too severe for our body. Starting a diet by keeping a food diary (and also by training, in order you can spend some calories, and so eat a little more, while also building your body) helps yourself to establish what is the correct way to eat, without exaggerating, because cutting too much will not help you getting fit in less time, but it will do the opposite, as your metabolism will get slow.
Finally, there is a very useful solution you can follow in order to get fit more easily: rather than having 2/3 big meals a day, try to eat 5/6 meals a day, reducing the amount of food in every meal: so instead of having launch with pasta and a second dish, just eat pasta and, after 2-3 hours, have another meal in which you will eat the other dish. By doing more little meals, instead of 3 big meals, you are constantly introducing food, and so your body will gradually recognize it is constantly fueled, so that it will stop to store fat (it will no need anymore reserve power, if it "knows" energy is constantly introduced). In conclusion, eating more meals is the best way to boost up your metabolism (along with doing physical activities and reducing sedentary moments), the important thing is to have little meals, if you are going to cut on calories.
A final advice is to eat carbohydrates more in the first meals, as they will be used as energy for the day: if you eat a big dish of pasta before going to bed, you are introducing a lot of energy that will be used for... nothing, as you will end your day watching TV and going to sleep. So extra energy will be easily stored as fat. Instead, if you start your day with carbohydrates, these will result in energy for the rest of the day.
© 2016 Alessio Ganci