18 Dec Why Diets Fail
Hopefully, if you are taking part in our New Years Now Challenge, you will be stepping into 2019 feeling pretty dang good. But if you’re not, chances are you plan to give another fad diet the old college try. Before you commit to slugging beet juice, let’s take a look at some hard facts.
Did you know that 95% of diets do not work? Let that soak in for a minute.
OK, to be fair, you’ve likely had success with weight-loss at some point in your dieting career. Maybe you are even part of the 5% who have kept it off. Huge kudos to you! That’s because technically, losing weight is not the issue. There are a lot of diets that work. The weight comes off effectively, but fast forward six months or even two years, the question is; did you maintain it?
If you fall into the hell nope department, you are not alone my friend! Part of the 95% club in fact! Real digits.
So what’s broken here? One common thing we see with clients, even when following a credible and effective plan, is a lack of a plan after the plan. This is where we actually need the most support. But who wants to spend 64+ billion on the “maintenance” industry. Not you. Imagine the blow the weight-loss industry would see if we were all successful at maintaining our weight-loss?!
Here’s where we ten to go wrong.
1. We do an Irish exit once we hit goal.
Stuffing 1200 calories into teeny tiny Tupperware makes the scale drop. You hit your goal, grab your Mickey ears and head on your family trip to Disney (which was your drive for starting the plan) and opps….you forgot to pack your barbie sized meal portion containers. OK, you really weren’t planning on bringing them any-who. Point being, you peaced out on a pretty tough plan without a plan.
Personally, we are not fans of an approach that is as sustainable as an igloo in hell. But we even see this with a balanced lifestyle approach! We set a timeline and the minute things are “over” or we get to our goal its back to our old ways.
If you do not see yourself sticking to the process then you better have a smart exit strategy and a long-term game plan to ween into a sustainable approach.
2. We’ve been straight a-holes to our metabolism.
To get a better understanding, its important know a bit about the basics of BMR and TDEE.
“Your basal metabolic Rate (BMR) is used to estimate and ultimately measure the number of calories one burns if they are at rest for 24 hours. These rates are used to figure out the minimum amount of energy necessary for a person’s body to keep functioning at healthy homeostasis: lungs breathing, heart beating, brain working, and normal body temperature maintained.” – scientificamerica.com
“Your total daily energy expenditure (TDEE) is the total number of calories you burn each day.” – verywellfit.com
So let’s say your body requires 1400 calories (BMR) just to sleep and stay alive. Then you do some fitness 3-4 days per week, add in some daily activity (showering, walking the pup, blow drying your hair) now we’re cruising at say 2000 calories (TDEE) to support life and fitness.
When we drop below this, we put ourselves into a calorie deficit. But being in a prolonged deficit and/or 20-years of yo-yo dieting will leave our metabolism shot. Our body will adjust to the lower input overtime, by lowering our BMR along with wreaking havoc on our overall health. It’s not uncommon to feel like poop in workouts, experience mood swings, brain fog, low energy, poor sleep quality and feel like you can’t lose a pound of fat. Which is why it is important to work back out of that deficit, by fueling our bodies with food. And that looks different for everyone.
A few other things to consider.
Extending your timeline. We are fooled to thinking fat-loss is quick. At KFIT, we would love to get people to commit to a 12-month nutrition program! But understandably, its easier to wrap our heads around a 6, 8 or even 12-week approach. Just know that depending on your goal, and how much physical and mental damage has been done with chronic dieting, the process will likely take triple that.
Focus on mind of matter, literally. Convincing yourself that you don’t need to lose weight sounds abso-effin-lutely absurd. But if you read our blog The Weight Loss Lie We Tell Ourselves, you know why we think this is essential. We see the greatest success when clients improve their relationship with their body, at its current state, as well as their relationship with food. Look for a plan that provides tools to combat self-sabotaging patterns and improve your overall mindset.
In summary, people have success with different approaches, but certainly where the majority fall short is with the follow through. So before you reach for the next quick-fix take into consideration the long-term game plan and what may put you in with the 5%!
If you are looking for professional help with your nutrition, we are excited to announce our remote coaching services with our Registered Dietitian MK will be launching in January 2019!
For all members and in-person consulting, we hope to be approved to accept insurance in late January as well!
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