Losing weight really does take time and effort

By Maria Endah Hulupi

JAKARTA (JP): Dieters hear it so often that it begins to grate. All they have to do to lose weight is change their way of life, by saying goodbye to those old eating habits that made them fat and get moving.

Yet nutritionists say it is the only way to go on the healthy route to a slimmer you.

Many desperate dieters are tempted into trying hazardous diets or adopting bizarre eating patterns which promise quick weight loss. They may lose weight initially, but then the kilograms pile back on when they return to their old habits.

Take "Susan", a 28-year-old professional. She had a normal body weight as a teenager but felt that she was fat. She set a goal of shedding five kilograms within 10 days. She restricted her meals to a small portion each day and a little water.

She managed to lose weight but then gained back seven kilograms in the next few weeks. It began a continuing obsession with the concept of a beautiful body -- meaning thin -- and a distorted relationship with food.

She is now paying the price.

A doctor recently diagnosed her as suffering from extreme malnutrition, which has contributed to hair loss, kidney stones, poor eyesight and brittle bones. Her average work week is four days in the office -- and one spent in bed dealing with one or another ailment.

Crash diets or nutritionally unbalanced low-calorie diets are not effective and sustainable ways to lose weight and to keep it off for good. Significant calorie reduction will alter the metabolic rate (the rate at which your body burns calories) to survival mode and start slowing it down to preserve energy. Another downside is that the body will start burning away lean body mass -- muscle -- instead of the excess fat.

"A sustainable weight loss program is about a change in behavior that requires time and discipline," said a dietitian with the Cipto Mangunkusumo General Hospital, Kartini Sukardji.

However, adopting a new healthier lifestyle can be quite a challenge for dieters who are stuck in a rut. That is why psychologist Singgih D. Gunarsa stressed the importance of providing obese people with motivation, both from the dietitian and family members.

"Their support is important because most people know about a healthy lifestyle but their willingness to adopt such a lifestyle is another issue," he said.

In this case, building a commitment to adopt healthy values is a good start to effectively motivate dieters to complete their weight loss program and continue it without monitoring once the program is over.

"Make them understand the benefits of the program. It will have a different effect whether they perceive the program as an instruction from a physician or an understanding of the benefits of leading a healthy lifestyle in the long term," he said.

Losing weight gradually is important because different food groups -- carbohydrates, fat, protein, fruits, vegetables and dairy -- are all necessary elements in daily diet as they will provide nutrition to maintain stamina, the immune system and enough energy to perform activities.

Experts say that crash diets, dietary fads or other nutritionally unbalanced eating habits which focus on one food group will most likely lead to malnutrition and health problems in the long term.

"Many people do lose weight at the beginning but it won't last. Any claim that a certain diet can guarantee significant weight loss in a short period of time should be backed by prior medical research and its effect on health," Kartini cautioned.

Weight loss programs based on less than 1,200 calories a day should be closely monitored by a physician as the body will be deprived of its daily nutritional requirements. Vitamin and mineral supplements may be necessary.

She warned that extreme calorie restriction will encourage loss of muscle, instead of the desired goal of burning excess fat. This will also lower metabolism rates because muscle requires more energy to function. It is particularly dangerous for pregnant women and growing adolescents.

She pointed out that eating moderate portions of low fat and low calorie meals, consisting of various food groups, three times a day is healthier compared to devouring one big meal all at once.

"This eating pattern will help fulfill nutritional requirements from different kinds of food and prevent dieters from overeating in the evening," she said.

Physicians say that eating small meals frequently helps lower cholesterol, triglyceride and insulin levels.

Exercise also is important as it will help promote continued weight loss and burn fat while toning up your body. It will improve blood circulation, organ function and skin condition.

"It will also enhance one's psychological well-being and help suppress appetite," Kartini said.

Apart from strengthening the body, exercise stimulates the brain to produce endorphins -- the "feel-good" group of proteins with potent analgesic properties -- that will induce a feeling of calmness, comfort and ensure a good night sleep.

She advised dieters to start taking walks of at least 15 minutes three times a week or more; once they were used to it, they should gradually increase the duration, frequency and intensity.

"This new habit not only will develop a slender you, but also improve your health," she said.