Why Dieting Makes you Fat

As thoughts move from the excesses of Christmas and the New Year many people will be thinking about eating less, joining the gym or starting this years fashionable diet. The bad news is that more and more science shows that dieting, particularly the yo yoing between dieting and overeating, causes more problems in the long term.

As humans we are very cleverly programmed for survival which means that when we overeat or 'feast' our bodies lay down stores of fat for any potentially lean times ahead. When we diet or go into 'famine' we don't immediately start to unlock those fat stores. We will eventually use those fat stores if we remain consistent in our dieting efforts but most diets are so restrictive that we'll crack (just one biscuit or bar of chocolate won't hurt!)

As Jenifer Aniston might say in those famous adverts...here is the science bit!

When we eat, glucose is extracted from food and circulated in the bloodstream from where it then enters the cells to be used to make energy. That's fine as long as what we eat equals the energy we expend but we lead increasingly sedentary lifestyles and high calorie foods are easily available.

If we eat more than the energy our body needs, the glucose in our bloodstream increases and insulin signals for the excess glucose to be converted first to glycogen and then to be laid down as longterm reserves i.e. fat.

If we eat less and exercise more, then the fat is slowly broken back down to release glucose and make up the deficit. The problem with yo yo dieting is we are constantly stressing this process. If you are constantly storing excess fat over time those fat reserves become harder and harder to break down. So you may think that just because you have dieted successfully in the past you can do it again. Wrong - everytime you diet and then put weight back on the next diet will be harder and the next one even harder.

Is there any good news? Yes slow and steady weight loss is the key to longterm success. Yes I do mean 1-2lbs a week (or 2kg maximum) but as I write this blog there is an advert on the TV for a diet to drop a dress size in 2 weeks and another to lose 4 inches off your waist in 2 weeks. These are exactly the quick fixes that do the long term damage.

So on the first day of your diet for the New Year make these your rules:

1. Be consistent - whatever you eat or however you exercise must be sustainable over the long term

2. Eat regular small meals to maintain your glucose levels and stop any sugar crashes which cause cravings and make you run for the biscuit tin

3. Make exercise part of your day (don't start the New Year with another gym membership) climb the stairs instead of taking the lift, walk 3 times a day just for 10 minutes a go and you are at the 30 minutes a day that is recommended. Being too busy is no excuse - everyone can find 10 minutes and build it into their day.

And above all - food and exercise need to be fun or your new habits will not be sustainable in the longterm and you'll be back to feast and famine.