Forget slow metabolism, “weird” genes or glandular disorders: Most people are overweight because the foods they choose to eat produce more calories than they expend in energy during the day.

Eventually, most people will choose to do something about excess fat, either for health reasons, for appearance, or a combination of both.

The reduction of calories through restricted food intake is the most common method of losing weight. Diets that focus on eating specific foods or food groups come a close second. Both these methods require a major shift in eating patterns, and are therefore difficult for most people to maintain for the long-term.

What Happens When We Diet
Since diets usually involve a significant change in eating habits, they naturally cause stress. Having to refuse pleasurable foods when in company, and giving up familiar foods and snacks at home just doesn’t feel right. This fact alone will likely cause the dieter to give up.

Dieting also relies on willpower. While willpower is usually strong at the start of a diet, it can disappear altogether as the habits  of day-to-day life get in the way. Rather than get right back on the wagon, a dieter will often use an infraction as an excuse to give up the diet.

Compounding the problem is the fact that the body itself does not respond well to a sudden restriction in calories. If the restriction is significant, and meals are few and far between, the body shifts into “starvation mode,” forcing the metabolism to slow down.

Calories and Metabolism
When calorie-producing foods are significantly reduced, the body cannot generate enough energy to fuel itself. To conserve energy and prevent the breakdown of proteins, it responds by lowering the rate at which energy is used (metabolic rate). This reduction of metabolism in turn slows the speed at which fat is lost.

If the desired weight is achieved, and/or the dieter decides to resume a normal eating pattern, the body continues to process calories at the reduced rate. As a result, the body stores the excess calories as fat tissue. This loss/regain of weight is known as the yo-yo effect. 

Deprivation and Cravings
Research has shown that calorie-reduced diets cause the appetite to increase, and produce cravings for the foods dieters normally stay away from - fats and sugars. In addition to this physical response is its psychological counterpart. We always seem to crave that which we cannot have.

Beating the Diet Dragons
Can modification of dietary intake result in permanent weight loss? The answer is yes. Here are some pointers to help you get and - just as importantly, keep - those pounds off for the long-term.

• Be prepared to change your core habits. You became overweight by developing habits and routines that do not support maintenance of the right weight for you. Some habits will be tougher than others to change. Start with those that are easy to modify and gradually work on those       that are tougher.
• Don’t be a slave to the scale. Plan to weigh yourself at the same time of day, once a week.
• Increase your activity level. This will speed up your metabolism, and keep it from slowing down as a result of reduced food intake.
• Write out your goals and make them attainable. Losing 10 - or even five - pounds a week is unreasonable and will lead to disappointment.
• Eat breakfast. A nutritious breakfast, consisting of at least one-third of your daily calories, will help raise your metabolism following sleep and keep it elevated for several hours. Studies show that people who eat breakfast are better able to lose/manage their weight than those who don’t.
• Eat light, nutritious, enjoyable snacks mid-morning and mid-afternoon. This will help maintain your blood sugar level and reduce cravings. 
• Eat small mouthfuls, slowly. Put your eating utensils down between each mouthful and count to 20 before taking the next. This will help you resist the urge to have seconds. If you are eating alone, prepare your plate in the kitchen and put away all leftovers immediately.
• Plan your meals the day before. If you enjoy having lunch out with friends or business colleagues, make sure that the restaurant prepares meals that are appropriate for your diet. Most restaurants have reduced fat and/or reduced carbohydrate choices on their menu.
• Use common sense when selecting restaurants to visit. Going to an all-you-can-eat crabfest when you love seafood, for example, is not in your best interests.
• Don’t deprive yourself. If you love the occasional candy bar, buy it and throw half away. If your host is serving dessert and you just have to try it, ask to serve yourself and make sure your portion is small. (Hosts, even those who know you are watching your weight, tend to serve larger portions.)
• Identify your weak moments. Many people find they get the “munchies” about three hours after dinner, often while watching TV. Prepare for these times by making light and healthy snacks beforehand. Carrot sticks and a handful of almonds, apple slices with reduced-fat cheese, or air-popped corn are good choices.
• Remove “no-no” foods. Having a refrigerator and cupboards that are stocked only with healthy foods will help you make the right choices and eliminate temptation.
• Make sure you get your calcium. A study conducted at the University of Tennessee suggests that calcium stored in fat cells plays a crucial role in regulating how fat is stored and broken down by the body. The more calcium there is in a fat cell, the more fat it appears to burn. The suggested daily calcium intake to achieve this effect is 1200 - 1600 mg.  The study authors stress that this must be from low-fat sources.*
• Build in rewards for reaching your goals. Make them something enjoyable that doesn’t involve eating.

* Shi, H., Dirienzo, D.,  Zemel, M.B., Effects of dietary calcium on adipocyte lipid metabolism and body weight regulation in energy-restricted aP2-agouti transgenic mice. FASEB Journal 2001, 15 (February):291-293.

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