Think twice before you start on another diet that promises to make your paunch disappear. A recent study in the US suggests that not only do dieters end up gaining more weight, but they also put their health at risk.What does the new study say?A study from University of California says that up to two-thirds of people who are on a diet put on more weight than they lose over a five-year time span. This review of 31 previous studies showed that dieting is unlikely to lead to long-term weight loss and may, instead, put a person’s health at risk. The researchers found that people typically lose between 5 per cent and 10 per cent of their weight during the first six months of a diet, but put on more later. Experts in India agree. “Diets that recommend severe food restrictions can really do more harm than good,’’ says Dr Anoop Misra, head of the department, diabetes and metabolism, Fortis Hospital, Delhi.But can diets harm you?Researchers lin the repeated fluctuation in weight that is a result of dieting to heart disease and stroke. “This can create problems in metabolism. An increase in weight also raises levels of triglycerides and blood sugar. On the other hand, a sudden weight loss may bring substantial changes in the immune system,” added Dr Misra.According to him severe diets create an imbalance of electrolytes, proteins and fats. “None of these is good for your body,’’ he added. Why don’t diets work?Diets are effective only when you can sustain a healthy lifestyle. People who are overweight often don’t have a balanced life and after losing weight, they slip back to the routine of “no exercise and unhealthy food”.How can you make your diet work?Dr Misra says it’s all about going slow and being consistent. The Mayo Clinic website has these success tips:* Commitment. Permanent weight loss takes time and effort. Make sure that you’re ready to make these changes and that you do so for the right reasons.*Get emotional support. Only you can help yourself lose weight but that doesn’t mean that you have to do everything alone. Seek support when needed from your partner, family and friends.*Set realistic goals. Weight loss is a slow and steady process. Losing more than one or two kgs a week is not feasible. Don’t set yourself demanding targets*Enjoy eating healthy food. Watching your calories should not mean giving up the joy of a good meal. Eat more plant-based foods — fruits, vegetables and whole grains.* Say no to a diet which is very low on calories. Doctors say fewer than 1,200 calories a day for women and 1,400 calories for men are bad for the health.*Get active and stay active. Dieting alone can’t help you lose weight. Add a 30-minute brisk walk four days a week to your routine, and you can double your rate of weight loss.*Change your lifestyle: It’s not enough to eat healthy and exercise for only a few weeks or even several months. You have to make these life-long habits.
