Many of you have heard the dismal statistics about the success rates of dieting. And most people set themselves up to fail even before they’ve put a plan into action. We’ve all heard the “fact” that only 5-10% of people who successfully lose weight on a diet, gain it back. But as Lyle McDonald points out here:
“ this number is bullshit.”
Don’t set yourself up to fail. Consider this, from his article:
From the The National Weight Control Registry, “a group of people who have lost at least 30 lbs and kept it off for at least 3 years, reports that over 50% of the member’s lose weight on a non-commercial, non-clinical type of program. My point being that the 5-10% number is artificially low and people need to stop repeating it as if it were true.”
Yes, long-term diets are not easy. It takes changing habits and behavior, a process that takes time. But it works. No one can guarantee you that you can lose weight and keep it off forever, but at the same time, people clearly do this all the time. They do succeed and it’s often a good idea to look at the strategies that they are using to maintain long-term weight loss.
People will tell you diets don’t work, and that’s because after we taste our first bit of success and hit maintenance mode, we go back to engaging in the same behavior that was making us fat in the first place.
I’ve tried them too in the past, Atkins, Zone, South Beach, whatever, and none of them stuck for me. I had to find the appropriate plan that worked for my body, my life, my schedule, and my tastes. The key is to find the right plan for you, that you can adopt as part of your lifestyle change. So start thinking permanent and long-term if you want to take that weight off and keep it off. The right mindset is a key component of your success in the kitchen (and in the gym!).
If simple, basic weight loss is the goal, any number of diets will “work” just fine, just take your pick, or a “cleanse,” special shake, or the 21-day fix. Or the cottonball diet, the grapefruit diet, or the eat only round things diet. There are plenty of options.
What most popular diets fail to do is to give people the knowledge and the tools to go beyond the instant results to achieve their full potential for leanness and fitness in the long-term.
Learn the tools and use them if you want long-term weight loss. Here are some things you can try that can help you move beyond the initial short-term diet fix. Again, none of this is easy, but it works.
- Portion control. Use a kitchen scale, measuring cups, etc. It sounds annoying, but the more practice you have the better you get (and understand) proper portion sizes. This will serve you well when eating out, on travel, etc. Think of it as a process of educating yourself on what kind of portion sizes are going to help you along your goals. You can use tools like myfitnesspal.com or www.eatthismuch.com to help you determine the caloric needs for your weight loss goals.
- Set aside time for meal prep and learn to cook. Like many busy moms, I prepare all my meals during the weekend with another mid-week cooking session. Set yourself up for success. I’ve had many clients that don’t cook, and rely on outside food for their nutrition. You’re guessing your caloric intake when you eat out all the time, as restaurant food is loaded with hidden calories from sauces and creams. Although it takes time, learn to cook, spice your food, and flavor it to your tastes. There are a wealth of dry rubs, herbs, spices, vinegars (and lemons and limes) that make cooking and eating enjoyable. Cooking skills will go a long way for your long-term diet success.
- Don’t shop hungry and stick to your list. I hate shopping and wasting time, and the groceries task becomes even more of a headache when you’re also managing a kid/kids. I have a laser-like focus when getting in and out. I’ve saved lots of money being quick about it. You’ll spare yourself the needless temptations that may not belong on your nutrition plan. Stick to your plan, and plan for success. Shop the perimeter and read labels like a fiend.
- Enlist a support network and educate yourself. There’s no single book that is going to teach you what you need to know for long-term diet success. On social media, I’ve shared my favorite books that have helped shape my views on nutrition. Speaking of social media, there are numerous Facebook forums dedicated to habit-based weight loss. Engage in such groups to learn the successful habits of long-term weight loss maintainers.
- Treat yourself, but set limits. Nobody wants to feel like they’re on a diet forever, and you should absolutely have planned indulgences. Or unplanned ones, whatever. What matters is that minor deviations are just that: minor. Rather than viewing your chocolate cake or cookie fest as a “slip-up” remember that you’re also human, you’ll make mistakes, and what matters is that you get back on track. Or plan for such events. Indulgent foods aren’t a sin. Rather, planning to go “off plan” for a special meal can be a mental break and a chance to have whatever you might feel you’ve been missing. Nothing is off limits. Except maybe poison.
So, those are my strategies for long-term weight loss. Diet books and the internet are full of “sneaky weight loss tips” to help you get there. Educate yourself on what works best for your life and your budget. Acknowledge too, that there will be bumps along on the way (family, job changes, etc).
The bottom line is this: there are no short cuts, no quick fixes, and only a commitment to a lifestyle change is going to keep the fat off long-term. I realize that’s not what most people want to hear, but it’s the truth.
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