Did you know that 80% of people who start a diet will give up within the first few weeks? That's a pretty high failure rate. So what's the problem?
Have you ever started a diet with the best of intentions, only to give up a few weeks later? If so, you're not alone. Millions of people struggle to commit to a long-term diet.
There are many reasons why people have trouble sticking to a diet. Some diets are too restrictive, while others are boring or difficult to follow. And even if a diet is right for you, it can be emotionally challenging to lose weight.
Let's look at some of the obvious ones most can relate to:
Diets are often too restrictive. Many diets restrict certain foods or food groups, which can make it difficult to stick to the diet in the long run. This is especially true if you enjoy the foods that are restricted. These could be shake-based diets or even diets like carnivore/keto/vegan that can eliminate a large chunk of food sources.
Diets can be boring. Eating the same foods day after day can get boring, which can make it more likely that you'll give up on the diet. This is usually seen in meal plans. You'll have the same meal plan on a weekly/fortnightly basis. If you love variety, this isn't for you.
Diets can be difficult to follow. If a diet is too complicated or difficult to follow, you're more likely to give up on it.
Diets can be expensive. Some diets require you to buy special foods or supplements, which can add up over time.
Diets can be emotionally challenging. Losing weight can be a challenging process, and it can be emotionally difficult to stick to a diet. These could be diets that require you to make major changes to your lifestyle, such as giving up your favourite activities or spending more time cooking, which can be difficult to sustain.
Diets that conflict with family traditions or routines can be difficult to follow. For example, if your family always eats pizza on Friday nights, it can be difficult to stick to a diet that doesn't allow pizza.
In addition to the diets being hard to follow, another reason why people can't commit to a long-term diet is the lack of support from family and workplaces.
Family members can play a big role in supporting someone who is trying to lose weight. However, not all families are supportive. Some families may not understand why someone is trying to lose weight, or they may not be willing to make changes to their own eating habits to support the person who is dieting. For example, if you are trying to follow a low-carb diet, your family may not be willing to cook low-carb meals for you. Or, they may try to pressure you into eating unhealthy foods. This can make it difficult to stick to your diet.
Workplaces can also be a challenge for people who are trying to lose weight. Some workplaces may not have healthy food options available, or they may have a culture that encourages unhealthy eating habits.
For example, if you work in an office where people often bring in doughnuts or pizza, it can be difficult to resist temptation. Or, if your workplace has a lot of meetings that involve food, it can be difficult to stay on track with your diet.
If you've ever faced any of these challenges while trying to stick to a diet, don't worry; you're not alone. Is there a way to overcome these? Sure but it depends if you'll actually do it. There are plenty of generic solutions to this like: "find what works" or "trust the process" but here are some that may actually work for you:
Education
Education is a key factor in strengthening your commitment to committing to a diet. Learn about macronutrients, food groups, portion control, and nutrient-dense options. A little education avoids restrictions because you know the alternatives, adds flavour when you know what to use, and reduces your budget when you know where and when to shop etc. If educating yourself seems intimidating, hiring the right qualified help may be your answer.
Realising Underlying Issues
This is a scary one for most as it reveals your worst dieting traits on a realistic, objective platter. This could be acknowledging poor self-control, body image issues, emotional eating, and childhood trauma with food, for example, maybe always getting in trouble for not finishing your plate. This is best overlooked by a professional to ensure you have minimised any emotional blockages with food and help you develop a strong mindset moving forward.
Change your Lifestyle
Dieting is hard because you're doing things you're not accustomed to doing regularly like changing your eating habits or training regularly. It's outside of your current "normal'. Accepting that in order to change your health and fitness long-term requires some permanent changes to your lifestyle should be one of the first steps before trying to make the commitment. If the idea of that really scares you, it may not be the right time for you to commit to your health.
If you've already started your health and fitness journey, here's some advice on what to question or consider as you move forward:
Question Extreme Diets: Be careful with crash diets or extreme calorie restrictions. While they may lead to quick initial weight loss, their bounce back is usually equally as quick or sometimes faster. Losing weight short-term is one thing but gaining double the weight back due to extreme restrictions is another.
Question Liquid Calories: Be cautious about consuming sugary beverages, as they can add a significant number of calories without providing much satiety. Opt for water, herbal teas, or low-calorie beverages instead.
Overeating Healthy Foods: While healthy foods are beneficial, they still contribute to your calorie intake. Overeating even nutritious foods can hinder weight loss progress, so be mindful of portion sizes.
Consider Regular Meal Times: Try to establish regular meal times and avoid skipping meals. Having consistent eating patterns can help regulate hunger and prevent overeating later in the day.
Consider Increasing Protein: Protein can help you feel fuller for longer and preserve lean muscle mass during weight loss.
Consider Sleep: Prioritize quality sleep as it plays a crucial role in weight management and overall well-being. Lack of sleep can disrupt hunger hormones and lead to weight gain.
Consider Seeking Professional Help: Seeing the right qualified nutritionist or dietitian can dramatically fast-track not only, your results, but set you up for long-term overall health and wellness.
Remember, successful fat loss is a gradual process that requires patience and dedication. Avoid falling for quick-fix promises and instead focus on making sustainable lifestyle changes that support your long-term health and well-being. Listen to your body, be mindful of your eating habits, and celebrate the positive changes you make along the way.
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