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Diets Don’t Work: Why “How to Lose Weight Fast” Is the Wrong Question

Diets Don’t Work: Why “How to Lose Weight Fast” Is the Wrong Question

Searching the Internet for “how to lose weight fast” is just as absurd as falling for a get rich quick scam. Discover why diets don’t work (and what to do about it).

“Diets don’t work,” says science.

“The only time to eat diet food is while you’re waiting for the steak to cook.” – Julia Child

An analysis by UCLA published in the journal American Psychologist discovered that dieting does not work. Researchers performed a comprehensive analysis of 31 diet studies to determine their long-term effectiveness. While most dieters typically lost 5-10% of their starting weight in the first 6 months, the results didn’t last; at least one-third to one-half of the dieters regained all of their weight (and then some) within 4-5 years. As UCLA researchers concluded in their analysis, “There is little support for the notion that diets lead to lasting weight loss or health benefits.”

Get Rid of Your “All or Nothing” Mentality

“Moderation in all things.” – Aristotle

Any diet that depends on eliminating entire food groups is destined for failure. Recall when you were a child: a parent or teacher might have told you something like “Do NOT touch anything in this store!” What did you then proceed to do? I bet you touched ALL of the things. It’s funny how it becomes more tempting to do something as soon as it becomes “forbidden.”

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Food works in the same way. The more you tell yourself you can’t have something, the more you’re going to want it. And besides, do you really want to live in a world where garlic toast, cheesecake and chocolate chip cookies are outlawed forevermore?

This isn’t to say you don’t have to make sacrifices if you want to get fit and healthy, but extremist “All or Nothing” diets aren’t the way to do it. Sure, you might lose weight fast, but that doesn’t mean the pounds will stay off. And if you don’t sustain it, what’s the point?

If you don’t heed this warning, here’s what’s gonna happen:

1. You’ll do great for the first few weeks (or months if you’re lucky) and lose a bit of weight.

2. You’ll start craving those delicious foods you’re depriving yourself of more and more with every passing day, until you lose your cool and go on a binge-eating rampage.

3. You’ll feel guilty, beat yourself up, decide you might as well give up, and find yourself right back where you started.

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Stop Demanding Perfection of Yourself

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life… And that is why I succeed.”
– Michael Jordan

If Michael Jordan could win NBA championships while missing over 9,000 shots, I’m pretty sure you can successfully lose weight despite the occasional setback. Eating a few peanut butter cookies at a holiday party isn’t worth pushing the Panic Button over. Just like a single healthy meal won’t make you go down a waist-size, eating a single unhealthy meal won’t make you go up one. If you do make a mistake, don’t freak out. Take a deep breathe; count to 10; and ask yourself, “Why did this happen and how can I make better decisions in the future?”

While we’re on the subject, let’s talk about those “lazy days.”

There are always going to be those crappy days where you just don’t feel like doing anything (much less exercising), so you don’t. Let’s face it: I have them, too and I’m a trainer (why yes, I am human!). Show me a person who claims to be without fault or weakness and I’ll show you a dirty liar.

It’s 100% possible that your desire to have a “Walking Dead” marathon might trump your desire to be fit on occasion. This is okay, but it cannot become habit. Remind yourself that your long-term want (get fit and healthy) is more important than your short-term want (watch zombies eat brains).

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Here’s why this is so very important:

I’ve noticed a tendency in certain people. They make one little insignificant mistake and allow it to spiral out of control until it screws up their entire fitness plan. They break their diet once by eating a piece of cake, or they miss a couple of workouts in a row, or whatever the case may be. These people then proceed to agonize over their mistakes, beat themselves up for being so “stupid,” and call it quits.

Make a mistake? Learn from it and try again. Don’t wallow in guilt and regret, or you’re going to convince yourself you’re a failure, which is the furthest thing from the truth—you’re merely human. Nobody’s perfect. I promise.

Strive for Consistency (Not Perfection)

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.” – Jim Rohn

Yes, you have to make sacrifices if you want to become fit and healthy.

Yes, you must have focus and discipline to achieve your goal.

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No, that doesn’t mean you can’t have the occasional treat.

No, the world won’t end if you make a mistake.

You probably shouldn’t eat creme-filled doughnuts every day; but life is meant to be fun, and the occasional indulgence won’t hurt you as long as you make positive decisions most of the time.

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Daniel Wallen

Freelance Writer

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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