Have you ever been frustrated with trying to lose weight and, despite what your inner self told you, jumped on board the latest fad diet? Maybe it’s paleo or keto, or maybe eating only raw vegetables. It seems like a new one pops up every week! Fad diets are popular because they tease you with fast weight loss. But when you get down to it, they never offer long-term, sustainable results. And isn’t that what you’re looking for?
Regardless of which fad weight loss plan you try; it will fall short of its promises and the weight loss won’t last. You’ll be back to your old habits in no time, and then you’ll need another solution to that problem! But why do people fall into fad diet cycles? And how can you avoid them? It’s about adopting sustainable habits, so you can break out of this cycle once and for all!
Why Fad Diet Cycles Are So Seductive
People get sucked into fad diets because they want fast results and because they like the sense of community that adopting the latest trendy diet offers. They can go online and talk to others about their challenges and results, giving them a sense of connection.
But keep this in mind. To lose weight, you don’t have to take drastic approaches and cut out entire food groups or adopt an unconventional eating schedule in hopes you’ll shed a few pounds. There are healthier approaches that are sustainable and won’t harm your health or sanity. And it begins with small sustainable steps, steps you can build upon.
The dietary and lifestyle changes you make have several purposes. One, they help you lose weight, but they also help you develop a healthier relationship with food. Many people who struggle with their weight see food as the enemy and nothing could be further from the truth. Food is what sustains you and gives you the energy to power through your day.
Once you see food for the positive benefits it offers, you’ll learn to enjoy the process of eating smarter. Making smart lifestyle and dietary changes will have ripple effects for the rest of your life. So, let go of the fantasy that fad diets can help and say hello to a more balanced, sustainable approach to eating that nourishes both your body and mind.
Small Steps to Start Taking Today
A good place to start is to boost your physical activity. If you’re intimidated at first by a structured exercise program, incorporate bursts of cardio into daily life, such as taking the stairs instead of the elevator, biking rather than driving, or walking an extra block on the way to work. As you get more comfortable, add structured exercise, including strength training to your healthy lifestyle plan.
Rather than adopting a fad diet approach where you only eat cabbage and egg whites, take the commonsense and sustainable step of cutting back on ultra-processed food until you gradually remove them from your life. Limiting sugary drinks and snacks between meals is another way to reduce calories. You don’t have to be perfect. Striving for perfection only creates added stress, so keep it simple and don’t beat yourself up when you fall short.
Be Kinder to Yourself
You know that your best friend would never call you a failure, right? They would be understanding and supportive. The same goes for you! If you slip up, don’t beat yourself up. Instead, forgive yourself and move on.
The all-or-nothing approach is self-defeating and creates unnecessary stress. Look at each meal as a chance to make smarter choices. But if you screw up, jump back on the bicycle with fresh resolve, knowing you’ll have setbacks on your journey. Don’t let one mistake get you down. There are no “mistakes,” only learning experiences.
Finally, focus on getting adequate sleep and managing stress levels. Doing this can help prevent hormonal imbalances, which can lead to weight gain. Focusing on healthy habits rather than drastic changes is the key to sustainable weight loss.
The Health Benefits of Sustainable Weight Loss
Eating well has been proven to help people achieve health goals, such as losing weight or improving their cholesterol profile, while reducing the risk of developing chronic diseases like heart disease or type 2 diabetes mellitus (T2DM).
Eating healthily is beneficial to physical health but can also have a positive effect on your mental health and well-being. By making healthy eating choices, you can give yourself the best chance of living a long and healthy life, full of energy and vitality.
Conclusion
It’s no secret that we’re living in an era where fad diets are all the rage, and they seem to come and go as quickly as they arrive on our radar screens! But are there sustainable steps you could take right now (and every day) to improve your health and support healthy weight loss?
There are! Adopting a healthier diet and incorporating more movement into your daily routine. It isn’t trendy and won’t give you instant results, but it can get you there slowly.
Remember that healthy eating is a lifelong journey. You may stumble along the way, but if you keep at it with a positive attitude and realistic expectations, eventually, you’ll meet your goals in a way you can sustain.
Setting realistic expectations is equally important. Progress, not perfection! You start over every day and every positive choice you make, no matter how small, builds smarter habits and contributes to your overall well-being. Don’t compare your journey to others – they’re not you. Also, don’t strive for an unattainable ideal, like a digitally enhanced image in a magazine. Instead, focus on what works best for you and your body.
Remember, your health and well-being are worth the long-term investment. As you tackle this journey, you’ll gain a deeper understanding of your body’s needs. You’ll also discover eating habits that align with your lifestyle. Embrace the process, stay persistent, and trust that with time, dedication, and a positive mindset, you will achieve your goals and you’ll be able to live with and maintain your new diet and lifestyle habits.
References:
- Tahreem A, Rakha A, Rabail R, Nazir A, Socol CT, Maerescu CM, Aadil RM. Fad Diets: Facts and Fiction. Front Nutr. 2022 Jul 5;9:960922. doi: 10.3389/fnut.2022.960922. PMID: 35866077; PMCID: PMC9294402.
- Poor Nutrition. Published 2023. Accessed January 30, 2023. cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm
- “The Health Risks of Fad Diets | Oklahoma State University.” //extension.okstate.edu/fact-sheets/the-health-risk-of-fad-diets.html.
- Khawandanah, J., & Tewfik, I. (2016). Fad Diets: Lifestyle Promises and Health Challenges. Journal of Field Robotics. https://doi.org/10.5539/JFR.V5N6P80.
- Putterman, E., & Linden, W. (2004). Appearance Versus Health: Does the Reason for Dieting Affect Dieting Behavior? Journal of Behavioral Medicine. https://doi.org/10.1023/B:JOBM.0000019851.37389.a7.
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