Every time you diet and regain weight, it puts a toll on your body physically and mentally. You probably feel as though you have no self control and have lost the desire to keep trying. It may not be self control that you are lacking.  There are several phases a person will encounter each time they decide to choose a low calorie or fad diet that is lacking in nutrients a person needs on a daily basis.

The First Phase- Weight loss on many of the popular diet plans is about reducing calories or carbohydrates drastically. The weight loss is temporary water- not fat.

The Second Phase- After the initial weight loss, the body will then use muscle for more weight loss temporarily. Reduced muscle means you’re burning fewer calories.

The Third Phase- Weight loss slows down drastically!  You’re ready to give up.

The Forth Phase- What happened to your will power? Your brain has neurotransmitters that are trying to protect the body from starvation by driving you to crave sugar and fat for fuel storage. Diet over!

Consider some of the following information when you decide to go on a diet.

• 2007- 65 % of people are considered overweight. During any one year, over half of Americans go on a weight-loss diet. (Source: excerpt from Understanding Adult Obesity: NIDDK-National Institute of Diabetes and Digestive and Kidney Disorders). 
• 41% will be obese.
• Since 1970 there has been a 40% increase in being overweight and obese. (Source: CDC/NCHS, Health, United States, 2006).
• 95% of people who go on a diet regain the weight they lose. (Source: Methods for voluntary weight loss and control. Technology Assessment Conference Statement; 1992 Mar 30-Apr 1. Bethesda (MD): National Institutes of Health, Office of Medical Applications of Research, 1992.)
• 78% of Americans are not meeting basic activity level recommendations. (Source:: Wellness International Network Ltd - web.winltd.com)
• 76% increase in Type II diabetes in adults 30-40 yrs old since 1990. (Source: Wellness International Network Ltd - web.winltd.com)
• America is one of the countries with the most obesity.

The Answer- Evaluate if a diet compromises your health in terms of adequate vitamins, minerals, and calories.  These nutrients aid in increasing energy levels, the ability to fight infections and disease, and decreasing body fat. Long term weight loss should include a comprehensive approach to lifestyle changes that address more than just temporary weight loss. The following are a few aspects for weight loss and health that many people don’t understand or ignore when considering making changes.

• Muscle- As we age, our muscles atrophy approximately 5 lbs. of muscle tissue every ten years.  This is due to the aging process, poor nutritional habits, and lack of a resistance program.  The next time you hear someone say “my metabolism is slowing down as I get older” now you know one of the reasons why.  If you start or maintain a weight training program along with a good nutrition plan, you'll be able to increase about 5 lbs. of muscle tissue in approximately 3 months to a year depending on your genetics and other factors. Start a weight training program along with proper nutrition and you’ll be able to burn 300-600 calories more a day instead of starving yourself to lose weight!

• Lifestyle- The typical child spends about 40 hours per week in front of the TV, computer and videogames. We are seeing the results of a change in lifestyle in our younger population with higher amounts of diabetes and obesity.  This will result in an even more epidemic obesity problem in the adult years.
• Portion Control- In the 1950's and 60's McDonald's french fries came in one size. The two-ounce portion contained 200 calories. By 2000 the large serving of fries became 610 calories. Larger servings in restaurants, high fat and high calorie food choices, more frequent dining out and reduced energy expenditure are also partly to blame for our expanding waistlines.
• Food Quality- Many popular diet programs utilize pre-packed products that contain many stabilizers, additives, and unhealthy products. Fast foods generally are loaded with trans fats, high processed sugars, artificial sweeteners, MSG, nitrates, meats loaded with growth hormones, antibiotics and these foods contain little or no fiber.  
• Stress- This can take years off our lives and make us gain weight! When the body is in a state of starvation the stress hormone cortisol is increased. Cortisol is directly linked to weight gain. Consider exercise to reduce your stress and you’ll get double the results!
• Sleep- Besides making you cranky, studies are showing that less than 8 hours of sleep a night may contribute to weight gain by dramatically disrupting the hormones that control your eating habits and metabolism. Deprived sleep interferes with carbohydrate metabolism which leads to the storage of body fat.

These are just a few of the more important changes that need to be considered when loosing weight. Billions of dollars each year are spent on weight loss products and programs.  My question to you is:  If these diets really worked wouldn’t we be a nation with much lower statistics for being overweight and obese?

Rather than starting another low calorie diet or nutrient deficient diet plan, consider a comprehensive approach for health and weight loss including diet outlines created for you, behavior change strategies, lifestyle, and understanding nutrition. Work with a nutrition or fitness professional that can help motivate you, design a program just for you, and help to keep you accountable while you are making the long term changes in your life to lose weight and get healthy.

By Carolyn Phillips

Carolyn Phillips has a 20 year history as a certified personal trainer with the American Council on Exercise (ACE) and Certified Lifestyle and Weight Management Consultant, teaching lifestyle management, nutrition, weight training, cardiovascular, fitness testing, and behavior modification.  Carolyn is featured on WFSB Channel 3’s, Better CT and on radio 96.5 TIC FM with Damon Scott as the fitness expert every Wednesday.

Carolyn Phillips is founder and CEO of Fit Behavior (http://www.fitbehavior.com) and. Carolyn’s Menu of Life (http://www.Caroylnsmenuoflife.com) The facility has a 13 -year history and has been awarded winner of the best place to workout and best Pilate’s studio by the Hartford Magazine and voted best by The Hartford Advocate for its nutrition and cardio program. Carolyn won the prestigious 40 Under Forty award from the Hartford Business Journal for outstanding leadership in the greater Hartford area.

Carolyn has over 25 years of combined comprehensive sports and education experience.

• ·         2000-2010 ACE Certified Personal Trainer
• ·         2010 ACE Certified Lifestyle and Weight Management Consultant
• ·         2007-2010 Featured on Better CT Channel 3 as a Fitness Expert
• ·         2009-2010 96.5 TIC FM's Damon Scott radio show as the weekly Fitness Expert
• ·         2007-2010 The Mary Jones Radio Show, WDRC-AM 1360 - guest Fitness Expert
• ·         2008-2010 West Hartford Community Television - Fitness Expert and Group Instructor on air
• ·         1990-2010 Guest Speaker on ESPN, WHCN, WCCC, WDRC
• ·         2002-2010  President - Board of Directors at Chrysalis Center Inc.
• ·         2009 BS in Organizational Leadership, Quinnipiac University
• ·         2007-2008 Published writer for Natural Nutmeg Magazine
• ·         2007-2008 Nutmeg Community Television - Fitness Expert and Group Instructor on air
• ·         2000 40 Under 40 Award from the Hartford Business Journal
• ·         2004 Licensed Professional Mountain Biker
• ·         1998-2004 CT State and Regional Mountain Bike Champion
• ·         1990-1997 CT State Bodybuilding Champion and National Competitor
• ·         1974-1980 VT State Gymnastic Champion and Junior Olympics Competitor
• ·         3 years coursework in Health Sciences

·         Currently studying for Master's Degree in Nutrition

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