Diet Plans Vs A Healthy Diet
Why a Quick Fix Approach to Fitness & Weight Loss Doesn’t Work!
Diets…if you type that into google you’ll get hundreds of thousands of results, no wonder most people are confused. Are you still wasting time dieting without results? Creating a healthy diet is the key to results and long term results. Still convinced crash diets and fads work? Keep reading for 8 scientific reasons why diets don’t work for long term results and success with your health (this does not apply to diets prescribed by your healthcare professional for medical reasons).
Everyone wants a miracle pill, tea, diet, and workout! Wouldn’t that be awesome to not have to spend hours putting in the work at the gym and not watching what we eat.
You can’t be on social media and fail to notice the next ‘hot’ product or diet promising rapid results. Some of these products do actually work and you may see rapid results. What it doesn’t show you is what happens during and after the rapid results.
Unfortunately these solutions are not the long-term or safe answer. There isn’t a miracle pill or formula and quick fixes always come undone and are often unsafe. Do you really think these results will last if you go back to what you were doing before?
Here’s why diets don’t work long term.
If diets don’t work what does? A healthy balanced diet & lifestyle
Rather than crash dieting or taking the newest product, why not take the slower approach for healthier, long-lasting results. Yes, this means planning ahead and not panicking a month or even a week before the big event.
If you’ve really left it too late, you can always use something kinder to your body like a scrub, infrared sauna, detox wrap and dandelion root or a natural anti-bloat supplement. This will give you a temporary fix and then you can start on your long-term plan to maintain and improve results. Those who do quick crash diets just end up just gaining all of the weight back and then some. They gain it just as quickly as they lost it, along with detrimental side effects.
I’m not saying they’re all useless. Many of these products and workouts do actually work and you may see rapid results BUT that’s just what they do. Rapid, short-term results which might be perfect for your vacation or wedding (if they aren’t harmful) but if you’re looking for long-term results; you’re looking in the wrong place.
Some fat burners do have their time and place as part of a healthy nutrition and exercise plan but you need to be aware of some of the ingredients.
Questions to ask before you start any diet
- Are you going to stick to that diet or workout?
- It is realistic?
- Will the rebound put you in a worse place that you started and be mentally and physically upsetting?
What these ads don’t show you is what happens after the rapid results. These results will only last until you go back to what you were doing before. So, if you’re looking for more than a temporary fix, rather than crash dieting or taking the newest product of the moment, why not take the slower approach for long-lasting results?
Yes, this means a little more planning ahead and not panicking a week before the big event but once you’ve created the habit it’s hard to turn back away from the results and optimal health you’ve earned.
Still need convincing?
8 reasons why a quick weight loss fix diet is not for you
1. The results don’t last
Diets don’t create sustainable change or lifestyle habits. As soon as you go back to your old habits, you can say hello again to those extra pounds. They often return along with a few extra because your body’s metabolism has slowed down. Or it’s holding onto the extra calories in case you put it into starvation mode again.
2. You’ll be tired & moody. Welcome to Crankyville
When you don’t provide your body with the nutritional energy you need, you end up with sugar highs, lows, and chemical imbalances. When you’re tired you’re far less likely to want to work out and when you’re tired, forget getting a productive workout. This further stumps your chances of a lean, toned physique, and healthy cardiovascular system.
3. Saggy skin
Your skin can’t keep up with rapid loss of weight. It begins to sag, giving you that skinny fat look rather than a tight, toned physique. In world where we’re trying to prevent aging, nothing is more aging or unflattering than saggy skin. Oh…and did we mention stretch marks from the weight loss, gain, loss, gain cycle!
4. Loss of muscle mass
When you deprive yourself of calories, especially those from protein, your body starts to dip into your protein reserves for energy. The more muscle mass you lose, the less calories you’ll need as your metabolic rate decreases. The aim is to lose fat, not muscle. This is achieved through a moderate nutrition plan that provides you with all the macros and micro nutrients that your body needs and minimizes the crap it doesn’t…and yes we need carbs, fats, and proteins but the right versions of all of these.
5. Binge eating-guilt cycle
If you’re crash dieting and starving yourself, you’re far more likely to have cravings that you give into than if you’re eating frequent satisfying meals. Your binges often offset any weight you’ve lost by cramming excess calories in and putting your head in a really bad state of guilt. Let’s face it, no one binges on salad; it’s normally something high carb, fat, and/or sugar. Then we feel guilty about it, rather than good about what we’ve eaten, and then that often makes us create excuses not to get started on/continue living healthily.
6. Negative self image
In this era of airbrushing, Photoshop and Insta-perfection, we beat ourselves up enough about what we look like. Binge eating and yo-yo dieting can lead to a negative self-image. You’ll also get frustrated at not being able to achieve the body you’re looking to achieve and feel the way you want to feel, so stop it already!
“By creating a positive relationship with food and body we will actually support our biology and psychology in generating the ideals conditions for reaching our natural weight. Dieting is concerned with the exterior, but eating psychology deeply addresses who we are as eaters.” Psychology of Eating
7. Health related nutritional deficiency problems
Skipping meals and limiting certain macros (carbs, proteins, fats) is a sure fire way to get into a nutritional deficit which can lead to many short and long term consequences.
8. Poor hair and skin
Another problem with fast weight loss is that it can cause hair loss and lackluster, problematic skin. When you severely reduce the amount you eat and go into calorie deficit you begin to lack vitamins, minerals and fatty acids. These are all required for maintaining healthy hair and skin. Without them, your hair will become drier and more brittle. This can even lead to hair loss if you continue down this path.
“It turns out that the very premise of dieting works directly against our biology, psychology and our inborn need for pleasure. And it’s these three dimensions that can help us understand the 3 key reasons why diets don’t work.” Institute for the Psychology of Eating.
Not yet convinced that a healthy diet Vs diet is better for you?
2 more reasons diets don’t work
Biologically, diets slow down weight loss because our body experiences dieting as a stressor leading us to produce high-levels of stress hormones which slow down the rate at which we burn calories in an effort to keep us alive and healthy.
Diets aren’t fun! Who wants to live in a state of deprivation? While I believe it’s great to be disciplined, there has to be a balance. Socializing, food and drink are some of the great pleasures in life, and some of us need our wine for our sanity! You can still lose weight and keep the weight off by taking things slower, being realistic, and allowing yourselves the foods and events you enjoy in moderation.
Action Plan for long-term weight maintenance and fitness success
It all comes down to a lifelong commitment and holistic approach to how you’re moving your body and what you’re shoving in your face but no one wants to hear that because that means work. It’s not something that can be bought. You can’t fail to notice the next ‘hot’ product promising rapid results on social media, in magazines, or on the TV.
We all want to achieve long-term results and love the skin we’re in. Write down some goals with realistic plans and timeframes. Make it a healthy diet and lifestyle you can commit to and enjoy not endure and lets stop looking for the next miracle; it doesn’t exist.
Will it be easy? No! Will there be temptations and will there be some sacrifice? Yes. But the aim is to find your personal balance, what works for you and your family for long term success.
If you’re not sure which foods are actually healthy check out this list of not so healthy ‘health’ foods.
One last thought: If you’re not happy now and not getting results, what have you got to lose? Why not try it?
More on nutrition
I’m a fitness professional, WBFF Pro, NASM & REPS certified trainer, and Founder of Dawes Custom Cosmetics a natural, cruelty-free luxury cosmetics line made in the USA.
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Eve Dawes is a Blogger, Podcaster, Mrs. England World 2020, a WBFF Pro Diva, SAG-AFTRA actress, NASM certified Personal Trainer, Founder of Dawes Custom Cosmetics and GlamourandGains.com. Eve's also the host of BFF (beauty, fitness & fashion) segment on Spill The Tea Live! The show for British Expats. Eve has over 15 years experience in the fashion world, is an avid traveller and cruelty-free beauty advocate.