Losing weight is a complex and highly individual process. The truth is that it often takes some time, especially if you’re doing it on your own by making lifestyle changes.<\/p>\n
Yet, there are plenty of diets that promise results fast \u2014\u00a0and plenty of convincing influencers promoting them. <\/p>\n
When starting a weight loss program<\/a>, it can be tempting to do a dramatic overhaul of your eating habits in hopes that it will yield dramatic changes. However, most diets set you up to fail and stay in a cycle of gaining and losing weight.<\/p>\n On an episode of the Start TODAY<\/a> podcast, dietitian and TODAY nutrition editor Natalie Rizzo discussds dieting red flags people should watch for in a new weight loss regimen.<\/p>\n Dietitian Tip of The Day: Avoid Any Diet That Is Overly Restrictive for No Reason<\/p>\n “On the diet front, a red flag for me is the stuff that’s incredibly restrictive, and you’re not really sure why,” says Rizzo. <\/p>\n They often involve long lists of foods and nutrients to avoid, says Rizzo, “but there’s really no clear reason why you can’t eat those foods,” she adds. <\/p>\n As opposed to ultra-restrictive diets for medical reasons, like managing diabetes, a successful weight loss program for the average person shouldn’t require strict rules and deprivation.<\/p>\n Cutting out foods or entire food groups adds unnecessary stress and it sucks the pleasure out of eating \u2014\u00a0which should still be enjoyable even if you’re trying to lose wight.<\/p>\n “Eating is such a huge part of your life,” Rizzo emphasizes.<\/p>\n Why It Matters<\/p>\n The skinny of weight loss is that extreme diets simply don’t work.<\/p>\n Take the ketogenic diet, for example, which Rizzo is not a fan of. It\u2019s a high-fat, very low-carbohydrate, and moderate-protein approach. \u201cYou\u2019re not supposed to be eating a lot of fruits and vegetables,\u201d says Rizzo. <\/p>\n The keto diet<\/a> originated as a treatment for epilepsy because it puts the body in a state of ketosis, which can prevent seizures, TODAY.com reported previously. It also promotes rapid weight loss, but it\u2019s not a sustainable long-term approach, Rizzo adds. <\/p>\n Losing more than 1-2 pounds per week isn\u2019t recommended because it\u2019s too difficult to maintain, and there are health risks: muscle loss, nutrient deficiencies and rapid weight re-gain.<\/p>\n Plus, the extreme restriction of carbs also means depriving yourself of nutritious plant-based foods<\/a> rich in fiber that have been shown to promote weight loss.<\/p>\n “I think that’s why big resolutions are not my favorite as a dietitian, because I see these really drastic changes that people try to make overnight. … It\u2019s just overwhelming,\u201d says Rizzo.<\/p>\n How to Get Started<\/p>\n \u201cWhen you\u2019re cutting out so many foods, that day you may want to stick to it, but think about yourself six months in the future. … Will you realistically still want to be doing this diet?\u201d says Rizzo. <\/p>\n What does work is making doable, sustainable changes. These include eating more nutrient-dense foods<\/a>, emphasizing protein and fiber<\/a>, making smart swaps<\/a>, or adjusting your portion sizes to put you in a calorie deficit. <\/p>\n Look for weight-loss programs that emphasize smaller, gradual steps over a longer period.<\/p>\n “Try making a change once a week, then twice a week, then however many times until you get the hang of it and (it’s a habit),” says Rizzo. For example, eat one plant-based dinner or lunch in place of a more processed meal. <\/p>\n \u201cIt\u2019s not making sweeping changes upfront, at once. It\u2019s finding tiny things that you can start doing. Every step adds up and eventually you will get there,” says Rizzo. <\/p>\n