We’ve entered yet another year, 2024. The first few weeks will be busy rejigging new routines, getting into the groove of exercise regimes and creating absolutely impossible diet plans, among others. Year after year, we struggle to be consistent at following through with our resolutions and sometimes give it all up even before the first month is over!
Starting a new year is like writing in a brand-new diary. We aim for no strikethroughs, the handwriting has to be perfect, and everything about the first page has to be just right. But what about the rest of the pages of the diary? We fixate and put so much pressure into perfecting the initial entries that we exhaust ourselves in the process and eventually give up. The point is, whether it is your diary or diet, everything must be done in moderation.
Going forward, why not get smart with what you consume? Clinical Dietician and Nutritionist, Dr Alka Walavalkar advices us on how to manage cravings while prioritising nutrition:
Moderation is key: Instead of completely avoiding sweets and calorie-heavy foods, enjoy them in moderation. Allow yourself a small portion of your favourite dessert or calorie-heavy cuisine occasionally.
Mindful eating: Pay attention to hunger cues and eat slowly, savouring each bite. Mindful eating helps you appreciate food more and can help prevent overindulgence.
Healthy substitutions: Experiment with healthier alternatives to satisfy cravings. For instance, opt for fruit instead of sugary snacks, or try baking with natural sweeteners like dates or honey instead of refined sugar.
Balanced meals: Focus on balanced meals that include lean proteins, healthy fats, complex carbohydrates, and plenty of vegetables. Be mindful of portion sizes to control and prevent overeating. Plan your meals and snacks in advance to avoid making impulsive food choices.
Stay hydrated: Sometimes the feeling of hunger is actually the signal of thirst. Drink water regularly throughout the day to stay hydrated and dodge unnecessary snacking.
Regular exercise: Engage in regular physical activity. Not only does exercise burn calories but can also help curb cravings and improve overall wellbeing.
Remember, it’s essential to find a balance between enjoying food and nourishing your body. Adopting a sustainable approach that doesn’t completely eliminate your favourite foods can lead to a healthier relationship with food in the long run.
Dr Walavalkar explains that extreme diets which promise rapid weight loss often come with detrimental effects on overall health. These diets, characterised by severe calorie restriction, excessive exercise, or cutting out entire food groups might lead to short-term weight loss but can be harmful in the long run. Here’s why it should be avoided:
Metabolic damage: Extreme diets can slow down metabolism. When the body is deprived of essential nutrients and calories, it adapts by conserving energy, which can hinder weight loss efforts in the long term.
Nutrient deficiencies: Severely restricting certain food groups can lead to nutritional imbalances and deficiencies. This can impact overall health and weaken the immune system.
Yo-Yo effect: Once the extreme diet ends, the weight often returns rapidly, leading to a cycle of weight loss and gain known as the yo-yo effect. This pattern is not only frustrating but also harmful to health, contributing to a higher risk of heart diseases, diabetes, and other health issues.
Psychological impact: Extreme diets can lead to an unhealthy relationship with food, creating feelings of guilt or shame around eating. This can contribute to disordered eating patterns and negatively impact mental health.
It’s crucial to focus on sustainable lifestyle changes rather than quick fixes. Opting for a balanced diet, regular exercise, and adopting healthy eating habits can promote long-term weight management and overall well-being without the harmful effects associated with extreme diets. Consistency and moderation are key to achieving and maintaining a healthy weight in the long run.