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Dieting has long been viewed as the path to smaller bodies and better health. Stick to the right diet, the $75 billion U.S. weight loss industry may have you think, and you, too, can lose weight and keep it off.

The rise of new weight loss drugs like Wegovy and Zepbound has highlighted just how ineffective dieting has been for the millions of people who have tried it. In a 2021 clinical trial of semaglutide (the active ingredient in Wegovy), for example, those taking the medication lost about 15 percent of their body weight in a little over a year, while those relying on just diet and exercise dropped only about 2 percent.

But there are many people who want to lose a few pounds for whom weight loss drugs are not the right choice. For those people, is old-fashioned dieting a good option?

We asked some experts to help explain what dieting can and cant do for you.

In the short term, diets do seem to help most people lose at least a small amount of weight, whether its a low-fat or low-carbohydrate diet or just plain calorie restriction, said Dr. Ellen Schur, the director of the University of Washington Nutrition and Obesity Research Center.

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Can Dieting Actually Lead to Long-Term Weight Loss? - The New York Times

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Jan 12th, 2024 | Filed under Dieting
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The word diet can conjure up images of super restrictive ways of eating. But a reverse diet sounds like the opposite of that. So, does a reverse diet really mean you get to eat whatever you want and magically lose weight? Sadly, no.

But a reverse diet can be a handy way to prevent regaining pounds after weight loss. Registered dietitian Natalie Romito, RD, LD, explains reverse diet myths and facts and provides tips for how to do it.

Reverse dieting is a strategy that typically comes after a regular diet.

A reverse diet is when you slowly increase your calorie intake after a period of reduced calories or dieting, says Romito. Its a way to reach a point where youre eating to maintain your weight loss.

She says reverse dieting first gained popularity in the fitness community. Before a competition, bodybuilders often restrict calories to reach very low body fat. Then, theyll use a reverse diet to slowly reintroduce calories to return to a more sustainable body composition and weight.

But a reverse diet isnt just for the ultra-muscular. People who follow a restrictive diet for a short time, such as very low carb or calorie, may also use reverse dieting.

I dont typically recommend restrictive diets or rapid weight loss, says Romito. But if you do it (under a healthcare providers supervision), a reverse diet can keep you from eating too many calories as you come off the diet.

People who use a slow-and-steady approach to weight loss may also use reverse dieting to transition off their diet.

Is reverse dieting just another fad?

A reverse diet isnt a fad or gimmick, clarifies Romito. Its a strategy for adding calories after restricting or dieting to avoid unwanted weight gain.

However, she says some claims about reverse dieting arent accurate. It cant help with:

It depends on your expectations.

If youre coming off a diet and you dont know how many calories to eat to maintain your weight loss, a reverse diet works well to help you figure that out, says Romito.

But if youre expecting a metabolism boost, it doesnt work that way.

The amount of calories you need depends on several factors that are specific to you. Heres an example of how a reverse diet after weight loss might work:

Essentially, a reverse diet can help you discover that daily calorie sweet spot where youre not losing or gaining weight. Theres currently no research on the effectiveness of reverse dieting to maintain weight loss, but its a popular strategy, and Romito has seen it work well.

You cant talk about the reverse diet without talking about what you were doing before it typically a weight loss diet of some kind, says Romito. To lose weight, we typically recommend a calorie amount that allows you to drop a half pound to 2 pounds per week.

A reverse diet involves tracking your calorie intake and weight while adding a few calories a week at a time.

So, taking the example from before (eating 1,500 calories a day for weight loss), heres how the reverse diet would work:

If you want to increase by only 50 calories instead of 100, you can try that. A little more can be fine, too.

Adding 50 to 150 calories at a time is a good range, Romito says.

You can also spend two weeks instead of one week at each new calorie amount. This can be especially helpful if your day-to-day weight tends to fluctuate a lot. The longer period will make it easier to see if your weight is going up, going down or staying steady.

Typically, youll have added 200 to 500 calories to your daily total after reverse dieting, says Romito. Youll still choose similar foods (if you were following a healthy, balanced eating plan). Youll just eat a bit more than when you were in weight loss mode.

In general, a reverse diet is safe because its simply adding calories to your diet in a slow and measured way.

The diet you follow before the reverse diet is more likely to be a concern, says Romito. A concerning diet would be any extremely restrictive way of eating that causes you to lose muscle or any diet thats too extreme to sustain.

That level of restriction negatively impacts your metabolism and health.

While a reverse diet is typically safe, Romito warns that if youve been fasting for several days or longer, theres a risk of refeeding syndrome when you start eating again. This condition is a potentially dangerous electrolyte imbalance. She recommends coming off a fast under medical supervision rather than using reverse dieting.

What if youre still trying to lose more weight and youve hit the dreaded weight loss plateau?

Sometimes, six months to a year after starting to lose weight, your weight loss will stall, notes Romito. The best thing to do during this time is wait it out. Focus on building muscle rather than the temptation to cut more calories.

You can also explore different weight loss diets if you struggle to stay consistent with your current eating pattern. After a few months, youll likely start losing weight again. And once you reach your target weight, you can reverse diet your way to weight maintenance.

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Reverse Dieting: Does It Work? - Health Essentials

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Jan 12th, 2024 | Filed under Dieting
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Haaretz.com, the online English edition of Haaretz Newspaper in Israel, gives you breaking news, analyses and opinions about Israel, the Middle East and the Jewish World. Haaretz Daily Newspaper Ltd. All Rights Reserved

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Science Discovers Secret of Dieting, in Pigs - Science - Haaretz

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Jan 12th, 2024 | Filed under Dieting
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The first thing to consider when deciding on a diet is: Whats my goal? Am I trying to lose weight or body fat? Or am I trying to improve a specific aspect of my health or my life? A 2014 study in Health Psychology and Behavioral Medicine found that examining the intersection of life goals and dietary goals can have an impact on your ability to achieve and maintain diet-related changes . Once you know what your desired outcome is, its time to delve into the details.

Dr. Cheskin says to determine if youre likely to stick with a diet, its important to know yourselfthe more you can be introspective, the better. After all, a 2018 study in JAMA Network found people achieved similar weight loss results on a healthy low-fat diet and a healthy low-carbohydrate diet. So the diet thats likely to work for you is the one youre most likely to stick with .

To that end, ask yourself the following questions:

The practicality of what youre choosing is really important because there are still only 24 hours in a day, says Bonci.

Its also wise to consider your dieting history, including what has worked for you and what hasntand why. There are very few people in this world who havent been through this a few times before, Bonci says.

There may be valuable lessons in your previous experiences. If you were tired and miserable on a low-carb approach in the past, you should probably look at a different one. On the other hand, if you were successful with a plan that included mini meals throughout the day, that approach might be worth trying again.

Also, think about whats realistic for your lifestyle. While a rigid, calorie-cutting plan may be appealing initially because it takes the guesswork out of what to eat, it may be hard to stick with it for an extended period of time.

If there isnt some flexibility built in, it probably wont work for you in the long term because life throws us curveballs, says Dr. Cheskin. It should be adaptable to different situations and personalities. In other words, it needs to be a plan you can live with.

Its also important to consider a particular diets safety and effectiveness. For example, is there research or science behind the diet? Or is it based on unproven assumptions? Look at statistics or clinical studies to gauge its success for other people, Dr. Cheskin advises. In general, experts say that a healthy, sustainable weight loss plan should include:

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Best Diet Plans Of 2024, According To Experts Forbes Health - Forbes

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Jan 12th, 2024 | Filed under Dieting
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Kate Manne is a philosopher, writer, associate professor at Cornell University and author of

For as long as she can remember, Manne has wanted to be smaller. Shes tried every single diet out there from keto to Paleo but none of them a) made her happy or b) actually worked. Here, in an exclusive extract from her new book, she tells her story about ditching diet culture for good, and why her daughter was the driving force...

My daughter, at twenty months, became fascinated with her belly button. At every chance she got, she began lifting her T-shirt to joyfully point it out.

The inference that Mommy and Daddy had belly buttons too was not far behind, and neither were further exploration efforts. But when she lifted my shirt, I found myself instinctively sucking in my stomach. I felt shame, and ashamed of my shame. And thats when it hit me: I had to sort my head out, regarding my body, for the sake of my daughter.

I didnt want her to grow up watching her mother diet and try to shrink herself.

Ive done keto, Paleo, Atkins, theWhole30, OMAD (one meal a day), and intermittent fasting. Ive gone gluten-free and been plant-based. I even very briefly went vegan. Ive become fixated on foods I could eat while on a diet, as well as the ones I couldnt.

I can also tell you what I weighed on any important occasion. I can tell you precisely what I weighed on my wedding day, the day I defended my PhD dissertation, the day I became a professor, and the day I gave birth to my daughter. I could even tell you what I weighed the day I flew to America from Australia, where I grew up, to start graduate school in philosophy, nearly twenty years ago.

Fatphobia has made me miss out on a lot in life, which I write about in my new book Unshrinking: How To Fight Fatphobia (15, Allen Lane).

The realisation that dieting and being chronically hungry had to stop came shortly after perhaps my most extreme diet to date and one to which, I am sad to say, my daughter had borne witness.

I had gone low carb again shortly after the pandemic began, and experienced six months of making zero progress. And so, without really deciding to, I simply stopped eating.

After a lifetime of dieting, I was so exhausted by all of these diets that I thought just not eating seemed easier.

I didnt eat for more days than not during the month that followed.

Obviously, that was severely disordered eating which, had it continued, might have set me down a path toward atypical anorexia. Atypical anorexia is a misnomer since its more common than the so-called typical variant. It presents itself with all the same symptoms as anorexia (including hyper-focus on weight, a distorted body image, an intense fear of weight gain, a prolonged refusal to eat, difficulty thinking clearly, heart rate, skin, and other physiological changes), but with one major difference patients are not underweight. I think this sheer exhaustion of trying to control my diet in umpteen ways, umpteen different times, led to simply starving myself.

I was moved by a vague residual sense of obligation despite all my feminist, fat activist leanings to do what women do after having a baby. We shrink ourselves back down to size. I was already tipping the scales into the severely obese category of the BMI charts even before getting pregnant.

Having gotten off the [stimulant ADHD medication] Adderall [often called Dexamfetamine when prescribed in the UK] once and for all before trying to conceive, my weight had rebounded. Although I didnt gain that much weight during pregnancy, afterwards my body felt even softer: a behemoth, shapeless, formless. I wanted to again be good, to be visually recognisable as obedient. I dreamed of muscle and sinew and leanness and hollows.

And I came to hate not only my body but my hunger, my appetite.

This may perhaps seem odd to those people who look at me as a staunch feminist and as someone whos very much on the record as a critic of patriarchy (after all, I have written two books on misogyny). But diet culture spares no one: Ive done extreme things to try to force my body into a certain size and shape in order to conform to patriarchal norms and expectations.

Things as extreme and, frankly, disgusting as the Shangri La diet, which involves ingesting flavourless oil on an empty stomach three times daily: both revolting and ineffective.

Fortunately, I realised I was going down a dangerous path, and made the radical decision to stop dieting and to embrace my body, and my hunger.

I am hardly alone in my struggles. In a fatphobic society, we all too often learn to view hunger as the enemy. The idea that we are obligated to diet, even to the point of being chronically hungry, is everywhere.

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In the first episode of the 2021 Fox reboot of the 1970s TV show Fantasy Island, a morning news anchor named Christine pays a small fortune to stay on an island where her wishes can come true.

Her fantasy is being able to eat and eat and eat and eat without gaining an ounce. For, she declares, she has been hungry for the duration of her television career. (Her storyline is called Hungry Christine in the episodes title.) And she is presented as the everywoman, released from sensible if stringent dietary restraint for a brief, wild, magical period which sees her eventually indulging in a little light cannibalism.

But the widespread idea that we should learn to live with chronic hunger can, and should, be challenged.

Not only are we not obligated to lose weight, but there is something deeply immoral about the dictates of diet culture that posit and impose on us these pseudo-obligations. They often leave us perpetually hungry, and thus experience bodily discomfort and sometimes suffering, even torment. We all deserve to be free from this since it serves no valid purpose.

The idea that we should bounce back to our pre-baby bodies is a notion that needs to be challenged. We regain the weight, almost inevitably. And, ultimately, our bodies are not the problem: fatphobia is. And we can fight it.

This passage is an edited extract from Kate Mannes Unshrinking: How To Fight Fatphobia, published by Penguin on 9th January 2024, which includes extra quotes from an interview with Women's Health. Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the

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'I've given up chronic dieting for the sake of my daughter's body image - and you should, too' - Women's Health UK

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Jan 12th, 2024 | Filed under Dieting
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Reverse dieting is a nutrition strategy thats recently been making waves within the fitness world. This approach involves a systematic increase of calorie intake following a period of calorie restriction. The fundamental aim of reverse dieting is to enhance metabolic rate, muscle mass, and overall energy levels while minimizing fat gain. However, despite its growing popularity, the efficacy and long-term implications of reverse dieting remain a contentious topic among health experts.

Reverse dieting is a methodology thats traditionally been utilized by bodybuilders and athletes after a competition season. After prolonged periods of caloric restriction and intense training, these individuals would gradually reintroduce calories into their diet, aiming to restore their metabolism and energy levels without gaining excessive fat.

Today, reverse dieting has made its way into mainstream fitness culture, with many championing it as a sustainable approach to weight management. However, its important to remember that this diet was designed for a very specific demographic: athletes who have experienced extreme physical and nutritional stress. The leap to everyday weight management is a significant one, and its a jump that not all health professionals agree with.

Some health experts see reverse dieting as a valuable tool for metabolic recovery after periods of severe dietary restriction. They argue that by gradually increasing caloric intake, individuals can reduce the risk of rebound weight gain and maintain their lean muscle mass. This approach is seen as a more sustainable alternative to the drastic yo-yo dieting patterns that are common in weight loss attempts.

However, there are critics who argue that reverse dieting could potentially promote disordered eating behaviors. The meticulous calorie tracking and restriction can lead to a negative relationship with food, and the focus on weight and body composition may contribute to body dissatisfaction and the development of eating disorders.

Before embarking on any weight management strategy, its essential to consult a healthcare provider or a registered dietitian. The effectiveness and safety of weight loss programs are two critical factors to consider. According to an article on Today.com, successful weight loss programs such as WeightWatchers Points Program and the Mayo Clinic Diet focus on sustainable lifestyle changes, nutrition skills, balanced meal plans, and physical activity, rather than quick fixes.

Understanding the concept of weight set point theory is crucial when considering a diet like the reverse diet. According to SecondNature.io, the body has a natural weight range that it tries to maintain, which can make sustained weight loss challenging. This theory suggests that weight loss plateaus occur when the body senses a decrease in body fat and responds by slowing down metabolism to preserve fat stores. Consequently, overcoming these plateaus is key to reaching health goals.

While reverse dieting may show promise for some, its long-term effects and potential risks still demand further research. As with any diet, its crucial to approach it with a balanced mindset, focusing on health and wellbeing rather than just weight loss. Remember, sustainable weight loss is a journey and not a race. Its about developing a healthy relationship with food and maintaining a lifestyle that promotes wellbeing and longevity.

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Understanding Reverse Dieting: Pros, Cons, and Long-Term Implications - Medriva

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Jan 12th, 2024 | Filed under Dieting
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Jan 12th, 2024 | Filed under Dieting
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Jan 12th, 2024 | Filed under Dieting
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Jillian Michaels is waving some red flags as Ozempic continues to grow in curiosity and popularity in the new year.

After the drug originally used to treat diabetes became a popular weight-loss tool for celebrities and influencers in 2023, more and more Americans are wondering if Ozempic or similar medications could be right for them.

While Michaels acknowledges that some people are losing weight and shrinking in size, she believes many aren't thinking of the long-term effects.

"This is gonna hit a fever pitch over the next 18 months," Michaels told The Messenger. "I think we won't see the fallout from this or what this really looks like for at least another 18 months to two years."

According to Michaels, people's bodies will adapt to the "chemicals that they're putting in their system," forcing some users to stop using the drugs.

Once you stop regularly taking the drugs, Michaels believes old habits will return.

"All the meta-analysis is showing us that when you get off the drug, all your weight comes back plus," she said. "The reason there's a plus is because we know that the drugs cause muscle loss. When you're losing muscle mass, you're slowing metabolic function. And in addition, when you dramatically reduce calories in the way that these drugs do, you're gonna lower your metabolic setpoint."

To put it in simpler terms, Michaels said, "This is yo-yo dieting but on steroids."

While Michaels made it clear that she has "zero judgment" for anyone who uses weight-loss drugs, she believes it's her job to speak out and share the possible dangers of a trend she believes isn't affordable and has numerous side effects.

"With this, there is no permanent cure," Michaels said. "You're a prisoner for life on this drug. If you can't afford it, it becomes inaccessible to you at some point because insurance companies aren't covering this forever. Then what are you going to do?"

"We do know that the side effects of these things are significant: pancreatitis, gallbladder issues, kidney problems, vision loss," she continued. "This is not something to f---ing sneeze at."

So what can people do if they are hoping to make a lifestyle change in 2024? For Michaels, who previously mentored contestants on The Biggest Loser before focusing on other projects like her top-rated The Fitness App, it's all about moving more and eating less.

"Here's the one great thing that the drug has done," she said. "It has proven my point all along that weight loss is calories in, calories out. The only reason you're losing weight on these drugs is how they're inhibiting your appetite. You're eating less. They're affecting the appetite center of your brain and they're slowing your digestion so you feel full. Decade after decade after f---ing decade, I have said the same thing: Eat less food, move more oftenThis has proven that I am right. I've been right all the f--- along if my transformations weren't good enough for you to begin with."

Michaels who hosts the Keeping It Real and Back in the Saddle podcasts also believes losing weight can be done safely and effectively with hard work and healthy habits.

"If you eat less, and you move more to maintain your health and your metabolism, you can do this," she said. "So why don't we try to find other ways, people? If the conversation is, 'I can't do it. I can't stop eating,' then you need a therapist. Period. This is not going to solve that problem. It just isn't. Not permanently and not safely."

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Jillian Michaels Warns About the Dangers of Ozempic: 'This Is Yo-Yo Dieting but on Steroids' (Exclusive) - The Messenger

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Jan 2nd, 2024 | Filed under Dieting
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Diet and weight loss are common New Years resolutions that can bring thoughts of hunger, struggle, guilt, and deprivation. But there is a better way. Four local experts share why people should avoid trendy diets, which may not be nutritionally balanced and often result in only temporary weight loss. Instead, the experts offer methods to make healthy eating and weight management more enjoyable and sustainable.

Barbara Rolls

Barbara Rolls is a professor, researcher, and laboratory director in Penn States Department of Nutritional Sciences, and theNew York Timesbest-selling author of three Volumetrics Diet books that present a healthy, nutritionally balanced eating plan developed from her research on eating behavior and weight management.

Her third book,The Ultimate Volumetrics Diet, offers a twelve-week program with daily menus, 100+ recipes, charts for substituting foods, and tips for success, including saving time versus saving money.

What Id like to emphasize is weight management and healthy eating should be the same thing, she says.

Rolls stresses the importance of eating a good balance of nutrients when eating fewer calories for weight management and using long-term, sustainable approaches to healthy eating.

All these restrictive messages telling people dont eat that really is not a good long-term approach to eating. Instead, emphasizing what youcaneat and what you enjoy eating that fits with the healthy plan you have for yourself is the way to go.

In her labs year-long studies, people who were given positive messages for what they could have more of (fruits and vegetables) did better than the people who were given a restrictive message to eat less fat.

Her lab has also completed studies on the big three properties of foods that drive overconsumptionportion size, calorie density, and variety. They discovered people eat more food if they are given larger servings or are offered a greater variety of foods. People typically consume more calories from foods with higher calorie density because these pack more calories into each bite.

Rolls says, Fruits and vegetables are key in what we recommend because theyre low in calorie density. Theyre mostly water. Water adds weight and volume to foods and gives you bigger portions without many calories.

The Ultimate Volumetrics Dietfocuses on feeling fuller by eating mostly foods that have low calorie density and more fiber and water, including fruits, vegetables, legumes, and whole grains. It recommends choosing smaller portions of foods high in calorie density, reducing unhealthy fats, and eating adequate amounts of protein.

Rolls says, People need to eat a healthy diet that they enjoy. Thats the ultimate goal.

Kristina Petersen

Kristina Petersen is an associate professor in Penn States Department of Nutritional Sciences.

The first thing to recognize is weight doesnt necessarily equal health, Petersen says. She encourages people to continue eating a healthy diet even if they arent seeing the weight loss results they want.

In surveys of the general public, it is consistently found that people choose foods based on taste and cost, not due to a specific dietary philosophy.

Whatever way of eating that youre going to establish for yourself, it needs to be something that youre going to be able to enjoy, its going to fit into your lifestyle, and you feel like youre going to be able to do it for the rest of your life, she says.

There is consensus on a few key principles that define any healthy diet. Those are consuming mostly minimally processed plant foods like fruits, vegetables, whole grains, nuts, and seeds, and trying to eat healthy sources of protein. So again, mostly plants, beans, legumes, [and] seafood, as well as lean cuts of chicken meat, if you eat meats, and low-fat or fat-free dairy. The idea is to always follow those principles, she says.

You can layer different herbs, spices, and seasonings onto them to give them the taste profile that you like.

Petersen recommends thinking about how you can have positive experiences around food. Often, were in a hurry. We need convenience kinds of things. But think about how making dinner together as a family is quality time with your family, but youre also getting dinner made, and its a healthy dinner. Building that, rather than just looking at getting dinner together as a chore that needs to be taken care of by 7 p.m.

She said calorie counting is not particularly helpful for most people. Its more important to fill your plate with healthy foods you enjoyhalf a plate of fruits and vegetables, a quarter plate of whole grains, and some protein. Sit down and enjoy the food, and stop when youve had enough.

I think MyPlate.gov is the best tool because its designed for the general population. They have a website which has a lot of really great resources and recipes.

Jill Hranicka

Jill Hranicka is the eating disorder prevention and treatment coordinator for Penn States Student Health Center and a psychologist in private practice in State College.

I am in support of a non-diet approach, she says. Ninety-five percent of the time, individuals gain back within a two-year period the weight theyve lost. If a doctor wanted to provide a treatment that was ninety-five percent ineffective, would you want it? Learning to connect with your body, eat when hungry, and stop when full, separating emotions from food, is an approach that I think is more helpful to folks in the long run.

She says, You cannot tell health by looking at someone. We come in all shapes and sizes and need to expand our definition of beauty to celebrate all of our unique bodies.

What I can say from my experience working with eating disorders is that frequent dieting is a risk factor for an eating disorder. I think its important to note that the diet industry is a multi-billion-dollar industry that feeds off the belief that being thin will make you happy, and sets an unachievable standard that keeps repeat customers and promotes fatphobia, she says. I encourage individuals to work with a nutritionist who utilizes a health at every size [HAES] and intuitive eating approach.

A HAES nutritionist can help individuals learn to honor their hunger and satiation and eat foods they enjoy by listening to their bodies rather than listening to diet culture. She says diet culture promotes being deprived of certain foods, and having poor body image and low self-worth, which creates a breeding ground for eating disorders.

To improve body acceptance, she recommends avoiding social media that makes people feel bad about their bodies, and instead listening to individuals who have empowering messages and do not promote diet culture. People can work toward accepting that their bodies are good enough and practice appreciating their bodies for what they can do.

She says, Seek the company of those who you can be authentic with, and practice mindfulness, being in the here and now. Connection with our emotions, our self, and others helps body image.

Andrea Reed

Andrea Reed is a registered dietitian nutritionist who is also licensed for medical nutrition therapy. She works at a hospital and in her private practice, Reed Nutrition.

Most of us kind of know how to eat healthy, she says. But its how to fit in the things you like to eat, or learn to cook or prepare them differently. Its teaching people a new approach to the foods they are familiar with.

If you dont make it individual to their needs, its not going to be sustainable.

Many people who seek Reeds help have failed dieting and are tired of failing. Others need help with preventing the progression of a disease such as diabetes.

I ask people to do a three-day diet history which captures a sample of their average day, then apply MyPlate. Are you getting enough fruits, vegetables, whole grains, protein, and dairy? MyPlate.gov has replaced the food pyramid for nutritional guidance.

She encourages people to eat a rainbow of colors of fruits and vegetables for better nutrition and helps them find better-tasting ways of preparing them.

Rolls research and her Volumetrics Diet resonate with Reed. Im a big fan of the Volumetrics Diet, not for calorie counting but to feel full. Eat moreeat all the good stuff, fruits and veggies.

Reed focuses on healthy changes regardless of weight lossways people can be the healthiest in their bodies. The number on the scale isnt the only measure of health. You can eat a nutritionally inadequate diet and lose weight.

When focusing on individual changes, the person may displace some less healthy, higher-energy foods. That doesnt mean you cant have a piece of candy.

Reed teaches people to track measurable improvements. For example, they might start with one serving of vegetables per day and increase it to three. The small steps add up.

She encourages eating mindfully. A lot of change happens when people become aware and eating becomes more intentional. Look at your habits. Reflect on what youre doing now and pick some small things to change for your health, regardless of weight.T&G

Karen Dabney is a freelance writer in State College.

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Avoiding the Dieting Yo-Yo | Town&Gown - Statecollege.com

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Jan 2nd, 2024 | Filed under Dieting
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