Break free from yo-yo diets

Overall,weight loss statistics are grim.

Overall,weight loss statistics are grim. Dieting often results in eventual weight gain. Only about 5 per cent of people who follow commercial diet programmes actually lose weight and then remain close to that weight. Typically,1/3rd of the weight lost during dieting is regained within a year of the end of dietary restrictions,and almost all weight lost is regained within 3-5 years. Success rates are higher for those who follow scientifically planned diets encouraging behaviour modification. The general trend is that 50 per cent people end up regaining most of their weight by the end of 5 years. Chances of long-term success increase greatly among individuals who have successfully maintained their weight loss for 2-5 years.

The weight gained after dieting,includes not only the weight that was lost but often additional weight as well,causing a person to be worse off than prior to the diet. Moreover,weight gained consists primarily of fat tissue,while the weight that is lost consisted of a mix of fat and muscle (lean tissue). In other words,the long-term effect is not only an increase in total weight but also an increase in percentage of body fat. The gain and loss phenomenon,also known as weight cycling or yo-yo dieting,leaves people with frustration,disappointment and self-condemnation. As they slip back to their original weight or higher,they increase their risk for abdominal fat deposition,heart disease and worsen their self esteem.

Psychological reasons are more important than biological mechanisms when explaining this failure. Therefore,indiscriminate use of low calorie diets without behaviour modification is doomed for failure.

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What distinguishes a successful weight control programme and one that doesnt stick? Every new diet is promoted as the diet of the century or the diet to end all other diets. However,most diets fizzle out,they are usually ineffective and monotonous and worse can be dangerous,if followed for a long period by the wrong people. A weight loss programme should be considered successful only if its subjects remain at or close to their lower weights. How can you maintain a healthy body weight? Data from National Weight Control Registry self selected population of more than 4000 people,who lost about 15 kgs and kept it off for a year,suggests lifelong commitment,self-efficacy and physical activity.

Lifelong Commitment: The key to weight maintenance is accepting it as a lifelong endeavour and not a short-term goal to be achieved and forgotten. So damaging is weight cycling that researchers suggest,it is better not to start a weight loss programme until and unless a person is ready for a lifelong commitment. People who maintain their weight loss continue to follow the same behaviours that help them reduce their weight.

Self-efficacy, physical activity tips

* Eat small,frequent meals.

* Average about 1 hour of physical activity a day.

* Monitor body weight about once a week.

* Maintain consistent low calorie eating pattern.

* Quickly address small lapses to prevent small gains from turning into major ones.

* Eat high fiber and nutrient dense foods,particularly whole grains,bran,vegetables,fruits. Fiber contributes to normal digestion,maintenance of digestive tract and feeling of fullness.

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* Consume sufficient fluids each day. The kidneys require water to excrete metabolic waste and fat breakdown products.

*Cultivate and honor realistic expectations regarding body size and shape.

*Avoid mindlessly eating and usually respect hunger cues.

* Do not starve.

* When the food environment gets unstructured and challenging,start writing food diary. It helps get back on track.

*Listen to body and regulate food accordingly.