I’m Dr. Frita. Do you want to lose weight? Are you determined to meet all of your health and fitness goals this year? Do you find that every time you diet, you work and you work and you try to lose weight, but each time you step on that scale, it whispers something in your ear that you don’t want to hear? Well, you may be making some of the common mistakes when dieting. But have no fear, because, in today’s video, I’m going to give you five do’s and don’ts of dieting.
This video is intended to be informational only. It is not a medical consultation, nor is it personalized medical advice. For medical advice, please consult your physician.
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Obesity is a major health epidemic in the United States. In fact, we have more obese people in this country than in any other country in the world. 160 million Americans are overweight or obese, and 40% of children are overweight or obese. Of course, obesity is linked to so many health problems, so many comorbidities, such as diabetes, hypertension, stroke. So it is important to maintain a healthy weight.
First off, what is a healthy weight? If you are overweight, that means that your BMI, your body mass index, is greater than or equal to 25, but less than 30. If you are obese, that means your BMI is greater than 30. So what is there to do? You exercise and you maintain healthy eating habits so that you can get to a healthy goal weight. That brings us to the diet.
There are many common mistakes that people make when trying to lose weight. So today, I’m going to give you five do’s and don’ts of dieting.
Number one, don’t be discouraged.
Now if you’re like most people, then this is not your first time trying to go on a diet. You tried all kinds of things, you look up and you still aren’t at your goal weight. So it’s easy to be discouraged, but don’t be, because you’re not alone. First off, diets are confusing.
People don’t know if they should do low carb, high carb, high fat, no fat, 10 meals a day, three meals a day, one meal a day, keto, paleo, they don’t know. So they are confusing, it’s not just you. And then the very word, diet, can be psychologically oppressive. I mean just spell it out. DIE, T. And for a lot of people, the word diet makes them feel like they’re having to deprive themselves, that they’re suffering a loss. So there are a lot of things that go along with it.
Number two, don’t lie to yourself.
Don’t lie to yourself about what are you eating. Some studies show that up to 50% of people underestimate their caloric intake. You’ll be surprised. I have so many patients who come up to me and they’re like, Dr. Frita, I don’t know why I’m gaining all this weight? I eat like a little bird. No, you don’t, no you don’t. You’re not telling the truth to yourself
Number two, don’t lie to yourself.
Don’t lie to yourself about what are you eating. Some studies show that up to 50% of people underestimate their caloric intake. You’ll be surprised. I have so many patients who come up to me and they’re like, Dr. Frita, I don’t know why I’m gaining all this weight? I eat like a little bird. No, you don’t, no you don’t. You’re not telling the truth to yourself.
Number four, don’t do too much too fast.
Don’t make too many changes too fast. For a lot of people, as soon as they make that resolution that they want to lose weight, they want to lose all that weight right now, especially in this quick fix society, in which we live. So what they’ll do is even though it took them five years to gain the weight, they’re going to lose it in five minutes.
Number five, don’t look for the quick fix diet.
There are so many tempting diets that we see on TV or read on the internet or hear from our friends and from other people. It makes us want to just snap our fingers and have a quick fix to losing weight. But there’s really no such thing as a true quick fix.
This ends my video for the do’s and don’ts for dieting.
Remember, don’t be discouraged.