I’m a dietician – these are the worst mistakes you can make when trying to lose weight
A registered dietitian has revealed the six mistakes people make when revising their diets for the summer, from eliminating entire food groups to not drinking enough water.
During her recent appearance on the Today show, Vanessa Rissetto, CEO and co-founder of Culina Health, talked about how people can achieve their health goals without going to extremes.
She walked co-anchors Savannah Guthrie and Hoda Kotb through the dos and don’ts of dieting for the summer.
Rissetto explained that the first thing to do before embarking on a lifestyle change is to ask yourself, “Is it safe?”
Registered dietitian Vanessa Rissetto revealed the six mistakes people make when overhauling their diet for summer
Rissetto guided co-anchors Savannah Guthrie and Hoda Kotb through the dos and don’ts of dieting for the summer, saying the first thing to do is ask yourself, “Is it safe?”
Severely restricting calories to lose weight
Rissetto pointed it out “many people try to cut calories” to lose weight, but sometimes go through their restriction.
“They’re like, ‘Oh, my boyfriend eats 1,000 calories a day, so I should, too,'” she told Guthrie and Kotb.
Eating too few calories can cause the body to go into starvation modewhich can lead to an increased risk of hair loss, anemia and brittle bones, among other things.
As a general rule of thumb, she recommended dividing your weight by 2.2 and multiplying that number by 25 to see how many calories you need per day to maintain your current weight.
Rissetto said that if you weigh 150 pounds, you need 1,700 calories a day to maintain your current weight — and less if you want to lose weight.
She added that you shouldn’t go below 1,300 calories a day.
Eating too few calories can cause the body to go into starvation mode, which can lead to an increased risk of developing hair loss, anemia and brittle bones, Rissetto said.
Eliminate proteins and fats
Another mistake people make is skimping on fat and protein in their diet.
“Please, everyone, eat protein and fat,” Rissetto said. “You need that to fuel your body.”
Healthy dietary fats give your body energy and support cell function. They also help the body absorb some essential vitamins.
“On average, fat is about 20 to 35 percent of your calorie needs,” Rissetto said.
Meanwhile protein plays an important role in building bones, muscles, cartilage and skin. It also helps build and repair tissue, transport oxygen throughout the body, digest food and regulate hormones.
The dietician explained that your daily protein intake should be about 1.2 grams per kilogram of your weight.
If you weigh 150 pounds (68 kilograms), you should be getting 68 (2.4 ounces) to 82 grams (2.9 ounces) of protein per day, according to Rissetto.
“For context, four ounces of chicken has 31 grams (1.1 ounces) of protein,” she said.
The dietitian said people also tended to skimp on protein, fat, fiber and water. Pictured is one of Rissetto’s “go-to lunches” that contains “complex carbs, healthy fats, protein, and flavor”
Not getting enough water or fiber
Like fats and proteins, water and fiber are the cornerstones of a healthy diet, but they’re not always the top priority.
‘People don’t realize that digestion slows down in the summer. So what will help speed it up? Fiber and water,’ Rissetto said.
She noted that fiber helps with weight management, so adding extra fruits and vegetables to your meals can help you reach your goals.
As for water, most people don’t drink enough to keep their bodies hydrated.
“We need about 90 ounces of water [per day],” she said to Kotb and Guthrie.
The National Academies of Science, Engineering and Medicine recommends 125 ounces of daily fluid intake for men and 91 ounces for women.
Rissetto said she carried a 32-ounce water bottle that she liked to fill up two or three times a day to make sure she was meeting her hydration goals.
Cut out entire food groups
Rissetto stressed that people shouldn’t cut out entire food groups, including carbohydrates, which had gotten a bad rap in recent years.
Carbohydrates aren’t bad. They are our main energy source. We need them for fuel,’ she said. “We fear carbs because no one taught us how to eat them.”
The dietician explained that once you know what carbs are and what a portion should look like, “it’s easier to digest.”
Kotb pointed out that there were carbs in everything from lentils to avocados.
‘There are different types of carbohydrates. So it’s not always bread and biscuits,’ Rissetto agreed.
Rissetto stressed that people shouldn’t cut entire food groups
Having unrealistic expectations
Rissetto advised people to be mindful of their daily lives and make sure they understand their limits before drastically changing their diet.
“If you’re a very busy mom with a big job and you’re cooking for a family of six, how is all this restriction going to work?” she asked.
The dietician pointed out that having to buy ‘all those separate meals’ can quickly become ‘ridiculous’.
She also emphasized that a diet shouldn’t be so tight that you can never eat out at a restaurant again.
“Really, what’s sustainable in the long run without driving you crazy?” she said.
Wasting money on cleanses and fad diets
Rissetto said people should think twice before committing themselves to expensive diet programs and cleanses that are unsustainable.
“If you think about these fads, like a juice cleanse, you have to buy the whole system and it will cost you hundreds of dollars in a month,” she explained.
‘And then it’s not sustainable, so all that money is wasted.’
She said people should “do the math” and ask themselves, “Can I reach the goal without blowing my wallet?”
Rissetto also noted that there were professionals like herself who could help you change your lifestyle without breaking the bank.
“Dietitians take insurance and the cost is likely a co-payment,” she said.
‘Get help. Just like you go to the doctor, you go to the dentist, to the dietitian.’