95% of diets fail. Here’s how to be in the successful 5%.
And they lived happily ever after.
And they rode off into the sunset.
And she rocked a size 8 bikini, forever.
Isn’t that how most fairy tales – and weight loss stories – end?
Unfortunately, the reality is rather different.
Keeping weight off in the long term is difficult – even more than losing it in the first place. Yet, what happens after you lose body fat is rarely discussed.
Maybe you’ve experienced it personally. After three months of 6am spin class, subsisting on salad and saying no to cake, you feel pretty fly on the 1st of December – a brand new you!
But that wedding, work Xmas party and a few indulgent weekends sees the weight creeping up again… slowly but surely.
Sound familiar? If so, you’re not alone.
In fact, research shows that only 5% of people sustain weight loss for five years or more.
Meaning a whopping 95% of diets fail.
Worse still, 97% of dieters regain everything they lost – and then some – within three years.
Ouch.
It’s clear there’s a problem… but where?
In our clinical experience, we’ve observed that traditional weight loss regimes fail for many reasons, including:
- A super strict mindset which eventually crumbles (like the cookies you just ate).
- Habits and ‘have-to’s’ that you dread – like extreme exercise.
- Bland, boring food that no human will happily eat long term.
- Going it alone without the support of friends, family or community.
- Underlying health issues that undermine results.
While we’re not here to solve these issues in one article, we’re determined to draw attention to them. Providing gentle, sensible and sustainable alternatives to falling dramatically off the bandwagon is our mission.
Be in the 5% of people who sustain weight loss long-term. Embrace these practices.
LOVE how you move
Are you going through the fitness motions? Gym, bootcamp, running? While these are great activities if you genuinely enjoy them, many people don’t. As a result, it’s easy to skip class, hit snooze and eventually stop exercising altogether. Compare that to the thrill of surfing or the community vibe (and accountability) of tennis, soccer, squash. Do you crave time in nature? Consider joining a hiking or mountain biking group. Have an old kayak in the garage? Dust off the cobwebs and get paddling. There are so many physical activities that get your heart rate up, keep you trim AND provide Vitamin Fun that settling for anything less is a crime. (Not to mention, won’t be sustainable in the long run.) Give yourself permission to LOVE how you move. Chances are, you’ll keep it up for life.
Realise that healthy and tasty are NOT mutually exclusive
Few people can happily subsist on cardboard. And by that we mean – bland, boring diet food. Gone are the days of iceberg lettuce leaves and carrot sticks – we now have access to a world of healthy recipes via Google! As well as that, better nutritional information. Turns out, flavoursome foods like butter, bacon, full-fat dairy, organic meats (and a never-ending array of veggies prepared in interesting ways) are actually good for you. You can lose body fat and still enjoy tasty meals that are psychologically satisfying, too. Not sure where to start? Ask us for ideas when you’re next in clinic.
Rope in family and friends
Accountability is everything, followed closely by support. Getting those around you on board with positive lifestyle change will benefit you – offering incentive and accountability – and them too. It’s tough to sustain healthy eating if treats are calling you from the cupboard… but if you create a culture of healthy living at home, everything becomes easier. Embrace homemade treats that are ‘every sometimes’, not every day. Encourage your partner or friends to take up a sport with you. Cook together, and make veggies the star of the show – as opposed to processed foods or carb-heavy options like pasta or pizza. The more ‘normal’ healthy living becomes, the more likely you are to sustain weight loss – and all the benefits that come with it.
Reject guilt
Everyone fails sometimes. Whether you ate too much, went on holidays or simply got slack with meal prep… guilt never helps. In fact, it feeds the problem. Acknowledging setbacks and quickly moving on is a far better approach than beating yourself up. That’s because:
- Guilt reinforces the idea that you’re on a ‘diet’ – rather than embracing a healthy lifestyle.
- Guilt encourages ‘all or nothing’ thinking and behaviour – like, ‘now I’ve had one biscuit…better finish the packet!’ – rather than enjoying the experience mindfully.
Say goodbye to guilt, and feel lighter for it.
Count nutrients, not calories
A well-nourished body has more energy, feels satiated, is metabolically healthy, and is less likely to experience blood sugar swings that trigger cravings – and cause you to gain weight in the long run. Rather than seeing food as a simple source of calories, take time to learn about nutrition. What foods are jam-packed with good stuff? It’s not always the ‘diet’ or ‘lite’ options. In fact, they can be pretty nutritionally empty compared with whole sources of protein, healthy fats, colourful fruits and veggies and high-quality, occasional treats. Foods like full-fat yogurt and cheese have been shown to be better for weight loss than their ‘diet’ counterparts, even though they’re higher in calories. Once again, it’s a matter of nutrition – not how little you can eat.
Get enough sleep
Sleep is often demoted in favour of extra work, extra play, or scrolling social media. But it’s not about ‘just feeling tired’ the next day. Getting too little sleep undermines your health – and waistline – in the long term. Why? It’s a stressor. With elevated levels of cortisol (a stress hormone) and impaired ability to make good decisions, lack of sleep promotes increased insulin and blood sugar, the consumption of high-energy foods, less desire to exercise and ultimately – weight gain. Find ways of ensuring that you get at least 7 – preferably 8 or 9 – hours of sleep per night.
Manage stress
Similarly to lack of sleep, chronic stress promotes weight gain. Stress hormones can cause the body to store fat, change the way we metabolise food and interfere with hormones. Finding ways to manage stress should be part of every lifelong healthy lifestyle, and can be a hidden factor if you find the weight creeping up.