By Tavis Piattoly, MS, RD, LDN, Education Program Manager, Taylor Hooton Foundation | Contributor
When was the last time you embarked on a diet and managed to sustain your weight loss for more than two years? Do you find it challenging to shed pounds or do you lose weight easily but struggle to keep it off? Many individuals face these issues; a study from Duke University reveals that nearly 90% of people who lose weight eventually regain it.
Approximately 45 million Americans diet each year, spending $33 billion on weight loss products. Research indicates that there is little to no supporting evidence that dietary supplements lead to weight loss.
Overview of Dieting in America
The rising rates of obesity are concerning. Since 1997, the percentage of obese adults has increased by 12%. Around 45 million Americans embark on diets yearly, collectively spending $33 billion on weight loss solutions.
Research shows scant evidence that dietary supplements contribute to weight loss. The most effective ingredients with evidence supporting weight loss are pharmaceutical drugs that necessitate a prescription, which can have side effects like irregular heartbeat, high blood pressure, and stroke.
Do Diets Work?
Whether you’re trying the Keto, Whole 30, Atkins, Low Fat, Paleo, Intermittent Fasting, Optavia, or any other commercially branded diet, short-term studies have shown they can all be effective if followed consistently. However, the optimal method for long-lasting weight loss involves altering habits without entirely eliminating food groups (such as carbohydrates or fats). For instance, research comparing Intermittent Fasting with a Calorie-Controlled Diet found that, after a year, participants in both groups had lost a similar amount of weight. A more effective solution is to work with a qualified professional, like a Registered Dietitian, who can help identify particular habits hindering your weight loss efforts.
Most ingredients that have evidence supporting weight loss are pharmaceutical drugs that require a medical prescription, which may come with potential side effects (i.e., irregular heartbeat, elevated blood pressure, and stroke).
4 Habits That May be Sabotaging Your Weight Loss Goals
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Dining Out Frequency – Nearly 40% of meals are eaten away from home, and almost half of our food budget is spent at restaurants. Americans spent approximately $863 billion on dining out in 2019. The average person orders a meal or snack from a restaurant 5.8 times a week, with nearly half of meals consumed alone. Research indicates restaurant meals contain around 200 more calories than home-cooked meals. This surplus can be significant; dining out 5.8 times weekly could contribute an extra 1,000 calories each week, leading to an overwhelming 52,000 calories annually. Set aside two hours one day a week to prep 5-10 meals, helping reduce the number of meals eaten outside the home, ultimately saving time, money, and calories.
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Lack of Protein – Protein serves numerous functions in our body, and adequate intake is crucial for weight loss, as it helps us feel fuller longer. It aids in maintaining muscle during a calorie deficit because it requires more time to digest. Research advises that those trying to lose weight should aim for protein intake of 0.8 to 1.0 grams per pound of body weight. For example, a person weighing 200 pounds needs about 160-200 grams of protein per day, ideally spread over 4-6 meals or snacks. Focus on lean sources such as chicken, fish, beans, eggs, lean beef, low-fat dairy, soy, and nuts.
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Eating Too Fast – Do you finish your meals in under 10 minutes? If so, you might be consuming more calories than necessary without realizing it. Research from the University of Rhode Island revealed that fast eaters consumed 200-350 more calories daily than those who took their time (15-20 minutes). This could lead to an additional 1,400 to 2,450 calories during the week.
Tips to help you eat slower and consume less:
- Dine with friends or family and engage in conversation.
- Chew food 40-50 times before swallowing.
- Drink water between bites.
- Set down your fork between bites.
- Use chopsticks during meals.
- High Calorie Beverages – Are you someone who can’t resist that Mocha Cookie Crumble Frappuccino every morning? High-calorie drinks may hinder your weight loss; a Venti Mocha Cookie Crumble Frappuccino has about 590 calories (24 oz.). Whether it’s a sugary coffee in the morning or a seemingly healthy smoothie from a local vendor, these beverages can add an extra 400-800 calories a day from liquid sugars. You can cut calories by opting for lighter alternatives, like a Mocha Light Frappuccino made with non-fat milk that totals only 110 calories.
What habit do you find most challenging that prevents you from achieving your goals? Concentrate on adjusting that one habit over the next 3-4 weeks. Once you manage it, move on to the next. Taking on too many habits at once or restricting food choices can make adhering to a sustainable weight loss plan difficult.
ABOUT TAVIS PIATTOLY, MS, RD, LDN:
Tavis Piattoly, MS, RD, LDN, serves as the Education Program Manager and Sports Dietitian for the Taylor Hooton Foundation. He educates athletes, coaches, parents, and healthcare professionals about the risks associated with Appearance and Performance Enhancing Substances, dietary supplements, and sports nutrition.
He is also a Sports Dietitian and Nutrition Consultant for Fairchild Sports Performance in Houston and an adjunct faculty member for the Exercise Science department at Concordia University of Chicago. There, he teaches graduate-level courses in Vitamins/Minerals, Sports Nutrition, and Exercise and Nutrition for Weight Management.
From 2006 to 2013, he was the Sports Dietitian for the New Orleans Saints and from 2008 to 2013 for the New Orleans Pelicans. Additionally, he served the Tulane Athletics from 2002-2014 and contributed to the Tulane Institute of Sports Medicine’s NFL Players Association Brain and Body program from 2013-2016.
ABOUT THE TAYLOR HOOTON FOUNDATION:
Founded in 2004 in memory of Taylor E. Hooton, a 17-year-old high school student from Plano, TX, who tragically took his own life in July 2003 due to anabolic steroid use, the Taylor Hooton Foundation (THF) is dedicated to educating both youth and adult influences about the dangers associated with anabolic steroids, human growth hormone (HGH), dietary supplements, and other Appearance and Performance Enhancing Substances. For additional information or to contribute, visit https://taylorhooton.org/.
