Why Diets Fail and How to Build a Sustainable Lifestyle Instead

THE WARM UP

When you hear anyone talk about losing weight or getting back into shape, you immediately hear the words “I need to get back on a diet” come out of their mouths.

This mindset not only disappoints me, but it motivates me to find a way to flip the script around the idea of weightloss.

You see, diets have a tendency to fail because they focus on short-term restrictions rather than sustainable habits.

Yes, keto, low-carb, ultra-low-fat, diets, etc. all have the potential to give you short-term results, but personally… I don’t see them as sustainable ways to keep off weight.

I’ve heard too many stories of people “relapsing” and gaining all the weight back in a short amount of time purely because they can’t keep up with the restrictive demands these diets require.

This is why I’ll always preach the importance of building a flexible, manageable, long-term lifestyle that supports health and happiness.

Every single person is different, and different strategies may be required to get different results.

THE WORKOUT

Let’s break down what I’m trying to emphasize here…

1. Diets Are Too Restrictive: 

Many diets out there are so restrictive that people end up forming a negative relationship with food, even though I believe that food is “fuel”.

Restrictive diets, for example, like completely cutting out entire food groups, will lead to feelings of deprivation and eventual food bingeing down the line (like that “relapsing” I was talking about earlier.

2. All-or-Nothing Thinking Hurts Progression:

Many dieters will engage in a black-and-white mindset about food. 

They see themselves as either "on or off" a diet and label foods as "good or bad." 

This is nothing but toxic.

If people don't stick to a diet they can see it as a failure and this mindset can lead to feelings of guilt or shame.

Nobody wants this.

3. Lifestyle Changes Work Better:

Lifestyle habit changes not only create longer-term results, but it creates a healthier relationship with food and fitness as a whole.

The author of Atomic Habits, James Clear, loves to preach the idea of getting “1% better” every single day and I agree.

Small, realistic changes to our nutrition and lifestyle will train us to love the process of getting healthier and produce lasting results in due time.

Changes like:

• Learning to cook healthy meals at home
• Choosing water over sugary drinks
• Grocery shopping for natural, whole foods that are found along the perimeter of the store.
• Getting rid of tempting junk food in the pantry
• Etc.

These, plus many more habits, add up over time and create a healthier lifestyle that sets you up for a healthier, happier life.

4. Mindful Eating Over Mindless Rules:

Anyone who knows me knows that I eat A LOT.

However, I found that it's important to stop eating when you feel satisfied and no longer hungry, rather than full. 

One concept that the Japanese follow is called “hara hachi bu”.

This is the concept of stopping eating when we are 80% full, NOT when we feel bloated and full to the teeth.

This not only prevents you from overeating, but it can actually take your brain 15–20 minutes to register that your stomach is full, so you might continue eating if you don't slow down.

I also found that it’s important to listen to your body’s hunger cues and focus on how the food makes you feel.

A giant, greasy burrito and chips may be good in the moment, but if we’re on the toilet fighting for our lives the rest of the day, then that may not have been the best choice.

THE COOL DOWN

In the end, it all comes down to consistency, not perfection.

Of course, every once in awhile I’ll have that giant burrito, or a beer with my friends, but we should never beat ourselves up over one meal.

Building small habits takes time, but they truly do add up over time, creating lasting results and a healthier lifestyle.

One critical thinking question I’ll ask you is this: “are you stuck in the diet mentality, or are you working toward building sustainable habits”?

If you fall into the former, then I challenge you to make one small, positive change this week and stick with it. Once that becomes naturally part of your lifestyle, start building another habit.

Lasting change happens when you stop “dieting” and start living.

Be well and Keep Pluggin.

-C.