• Renee Little, R.D.

Want to set a weight loss goal? Here's what you need to know first!


#goalsetting #weightlossgoals #kindness #mindfulness #goalsetting2019 #bodyawareness #healthnotdiets


Do you want to lose weight? I hear this from so many people! They want to lose weight so in order to make it happen, they set a weight loss goal. It usually looks like "I want to lose 10 lbs by June." It also might be more specific such as "I want to follow the _____ diet for the next 3 months so that I can lose 10lbs."


Setting a goal seems like a logical step right? Well goals are definitely important to achieving our dreams in life . But.....I think there is LOTS of work to be done BEFORE that point when it comes to weight loss.


So....what do you need to do first?





First you need to arm yourself with the facts!


The Facts


1. Yo-Yo dieting causes health problems


A recent systematic research paper(1) reviewed multiple studies on weight loss and effects of weight loss cycling. Cycling means that people lost weight and regained the weight. In the research studies the results showed that people of higher body weight did have more complications including high blood pressure, insulin resistance and a lower metabolic rate (leading to weight gain).


However the BIG news in this review is that when the researchers controlled for weight cycling they noticed that it was actually individuals who had LOST and REGAINED weight that experienced health conditions and not all individuals of a higher body weight.


They saw that higher body weight did not cause any of the health conditions studied! It became clear it was indeed the WEIGHT CYCLING that caused these problems.

WOAH!!!!


This. is. huge.


It shows that weight loss and weight regain is actually much worse for our health than being at a higher body weight. And even better...being at a higher body weight did not actually increase the risk of these health conditions.






2. Most weight loss diets don't work


You might already know this intuitively or have experienced this. You go on a diet and lose weight. This weight loss lasts for 3, 6, 9 maybe even 12 months. Then you notice after about 1-2 years the weight you lost sneaks it's way back on. It annoys you, frustrates you and makes you cry on the outside and scream on the inside.


The research supports this. What we know now...is that we do not have a proven way for people to lose weight long term. If you lose the weight, 85-90% of people regain the weight back. That means only around 10% of all people who go on weight loss diets successfully keep their weight off.


Those are not good odds! If a roller-coaster advertised it had a 10% safety rating....would you get onto it?

The diet roller-coaster of weight loss/gain has a 10% safety rating....yet we make a decision to buckle in and go for the fad diet/ lifestyle diet/ wellness diet ride.


I see individuals not take the decision to go on a diet very seriously. They do not see the risks and consequences of the process of losing and regaining weight. If we decide to go on a diet we need to keep that in mind, it's not a risk free decision.