When was the last time you were on a diet? How long did you sustain the diet? Did you lose weight permanently or did you gain it all back again after a period of time?
You might have heard it already many times and if not, get ready for the truth. Diets don’t work and are definitely not sustainable!
Before you want to send me a message to tell me that diet xyz actually worked, ask yourself if you regained the weight and are trying to lose it again at this point? In case you think it was you who failed because the diet actually really works… believe me, it is always the diet that fails, not you! (btw you can message me anyways, I’d love to chat with you about anything :) )
So let’s see why diets do not work.
Diets are not sustainable
Every diet restricts calories in some way that lead to weight loss. Almost every diet works in the short-term and almost every diet fails in the long-term. In fact, 95% of the people who go on a diet put the weight back on over a year post diet. Diets don’t work in the long run because they are too restrictive, too extreme and they take all the pleasure out of eating.
For example, if someone is on the low carb diet for a period of time they most likely will lose weight BUT if the person is counting down the days until they can eat “normal” again, it is not sustainable and they will gain back the weight as soon as they stop the diet.
If you cannot imagine to eat and exercise the way you do right now for the rest of your life and actually enjoy life, you are on a diet that is not sustainable. If you can, you have a realistic, healthy lifestyle.
It is all about the money
If all those fad diets do not work, then why are there so many out there? Because they sell damn well. Think of all the fat loss pills, detox teas and weight loss shakes you can buy in the store. The diet industry is a $71 billion industry focusing on their profit, not on your health. It is all about marketing and how to manipulate people to believe that they need a product to lose weight, to look better, to be more beautiful. If there was a diet that would actually work for everyone long-term nobody would spend money on diets anymore. It’s the same with the Pharma industry. Healthy people don’t make money!
Diets mess up your hormones
When you restrict food for a period of time (as with most diets), your hormones change. Leptin decreased, which tells your body that it is full and ghrelin increases, which tells you that you are hungry. Therefore, you always feel hungry and most likely do not even know what satiety feels like anymore.
Diets are a one size fits all approach but that does not meet you where YOU at. Everyone has a different background, health and body. Every diet needs to be tailored to the needs of a person. That’s why you don’t fail diets, they fail you. Read this again! You don’t fail diets, they fail you. This has nothing to do with a lack of willpower or self-discipline.
Relationship with food
Diets focus on what and how much we eat (sometimes even when to eat). Nevertheless, it is our emotions and thoughts that need to be addressed.
If you have been on a diet you probably experienced the vicious cycle of restricting which leads to intense cravings which leads to overeating on the foods that you were restricting only to feel bad and frustrated about it after and as a response you go on another diet.
You need to address the unhealthy relationship that you have with food, your food habits, why you overeat and use food as a coping mechanism. Why do you want to lose weight in the first place? Is it because of an “ideal” body type that you are chasing or for health reasons?
I can’t say it often enough - food is so important for our culture and social interactions. If we restrict food those situations and gathering are not fun anymore but bring a lot of stress. High stress is a big reason when it comes to weight gain or why you cannot lose weight.
So now that you know the reasons why diets do not work. Let’s talk about what you can do instead.
4 things to do instead of dieting
Focus on Healthy Habits
Instead of focusing on losing weight focus on a healthy daily habit like drinking 2,5l of water or cycling to work. You don’t need to try to stop doing something and get frustrated because that is the only thing you can think of (remember last time you cut out chocolate and ice cream and all you wanted was that?). When you start implementing little changes in your lifestyle, it will over time rule out the bad habits. For example, if you usually have a donut for breakfast, make it a habit to eat something with protein and fibre (e.g. chia pudding with berries or overnight oats with yogurt) before you have the donut. Chances are that you are already too full to eat the whole donut and eventually you want to cut it out. Start with small changes and add new healthy habits over time when you repeated practicing one and it feels natural to do it.
If you want to start healthier eating habits begin with eating one veggie a day and switch one sugary beverage for a water a day. Small changes are easier to stick to and you have little wins that you can (and should!) celebrate to stay motivated to continue.
Listen to your bodies hunger and fullness cues
Our bodies give us signs when it needs something. When it is thirsty, hungry, tired or when it needs to go to the bathroom. The problem is that we lost touch with our body and don’t listen to some of these cues. Make it a daily practice to check in with your body and really listen to what it needs. Eat when you are hungry and stop when you are comfortably full. If you realise that you are turning to food even though you are not physically hungry, ask yourself what is going on and what you really need instead? What will actually nourish you in the moment?
Stop the Food Rules
No carbs, no fat, no food after 6pm, pizza only for cheat day, only eat salad for dinner. These rules disconnect you from your body and its cues and creates an unhealthy relationship with food. Make the only rule, no rules! No more restrictions. As I said before, if we restrict something that is most of the time the only thing we can think of. Give yourself permission to eat whatever you want and you will see over time that you do not have the cravings for the foods that you have cut out in the past anymore.
Practice Mindfulness
Mindfulness is about awareness without judgement. If you are not on a diet there is no need to judge if you have been good or bad. Instead of focusing on “good” or “bad” foods, forget about the labels and become aware of how the food you are eating is making you feel. Appreciate your body for everything it does for you instead of comparing it to another and hating it for not looking like someone else. Can you think of 3 things that your body does for you on a daily basis that you normally don’t think about? Being grateful and talking nice to ourselves can have a big impact on our health and well-being.
Do you have any questions or want to learn more about what I do? Book a free call and let’s chat!
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