Across Australia, a staggering 67% of the adult population is either overweight or obese. This statistic highlights the fact that weight management is a major concern for many individuals. Not only can carrying excess weight impact one's confidence and self-esteem, but it also poses significant health risks such as increased risk of heart disease and diabetes among other chronic conditions.
The Australian Institute of Health and Welfare notes that obesity and being overweight are associated with 17 types of cancers and four CVDs, becoming the 2nd leading cause of preventable disease and death in Australia, behind smoking. Such risks emphasise the need to approach weight loss in a sustainable and healthy manner in an effort to avoid frequent fluctuations in weight, crash dieting, unbalanced supplementation, and other unhealthy habits.
In our collective pursuit of weight loss, there are common misconceptions and harmful habits that can derail our progress and negatively affect our health. Understanding these pitfalls is the first step towards sustainable weight management. Let's delve into the three most common mistakes made when trying to lose weight, and how you can avoid them.
Crash Dieting
This brings to mind the first major mistake on our list: crash dieting, a pretty popular method of shredding weight in a short period of time. Crash diets often involve extreme caloric restrictions that often lead to nutrient deficiencies, dehydration, and other health complications. Such quick fixes often lead to a cycle of yo-yo dieting and weight gain, as fad diets are not sustainable and can negatively impact one's metabolism and eating habits.
Relying Solely on Diet Supplements
Similar to crash dieting, the over-reliance on supplements as a weight loss solution can be just as detrimental to one's health. The human body requires a balanced and varied diet to function properly, from providing essential nutrients and minerals, to regulating hormones and metabolism. Supplements are meant to supplement a healthy diet and not replace it, hence to naturally lose weight and maintain a healthy lifestyle, one should focus on a well-balanced diet filled with whole foods such as fruits, vegetables, lean proteins, and whole grains. Relying solely on supplements can lead to nutrient imbalances, digestive issues, and other health complications.
Eliminating All Types of Fats
Among all the macronutrients, fat is often demonised when it comes to weight loss. Indeed, an excessive amount of fat in our diet could potentially lead to unhealthy weight gain, yet eliminating all types of fats from our diet can also be detrimental to our health. Healthy fats such as monounsaturated and polyunsaturated fats found in foods like nuts, avocados, and fatty fish are essential for the body's proper functioning. These healthy fats help with satiety, hormone production, and absorption of fat-soluble vitamins. Instead of completely cutting out fats from your diet, focus on incorporating healthy sources in moderation.
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