Why Dieting Fails {Overcome the Fear of Failure}
Has dieting failed you? You lose the weight, but eventually regain it? And now, you worry that you will never be able to lose weight and keep it off?
Our culture has trained us into believing that the only way to lose weight is to follow an extreme diet and we set ourselves up for failure when we do this.
It’s not you, it’s our culture. Tune into this episode, so you can start believing in yourself and do something different.
Why dieting fails
Dieting, despite its widespread popularity, often fails to deliver sustainable and long-term results. One of the primary reasons for this is the lack of sustainability inherent in many popular diets. Oftentimes, diets impose strict and restrictive rules that are difficult to maintain over an extended period.
They often require drastic changes in eating habits or the elimination of entire food groups, leaving people feeling deprived and unsatisfied. While these restrictions may yield short-term weight loss, they rarely align with a balanced and healthy lifestyle, making it challenging to adhere to them in the long run.
The restrictive nature of diets tends to create an unhealthy relationship with food. When people are constantly focused on what they can't eat or must avoid, it fosters an all-or-nothing mentality.
This mindset creates a dangerous cycle where individuals may strictly adhere to their diet plan for a while, only to eventually succumb to cravings and indulge in a binge-eating episode. The guilt and feelings of failure that follow can lead to abandoning the diet altogether, ultimately undermining their efforts and reinforcing negative eating patterns.
Another reason why diets often fail is that they overlook the importance of individual preferences and lifestyle factors. Diets typically follow a one-size-fits-all approach, disregarding the unique needs and preferences of individuals.
What works for one person may not work for another, as everyone has different metabolic rates, body compositions, and dietary preferences. Neglecting these factors can lead to frustration and a sense of failure when individuals are unable to sustain the prescribed diet, further perpetuating a cycle of disappointment and weight fluctuations.
Rather than focusing on short-term fixes, a more effective approach to achieving sustainable and healthy weight management involves adopting long-term lifestyle changes. This includes making gradual and realistic modifications to eating habits, incorporating regular physical activity, and developing a positive relationship with food.
By embracing a balanced approach that allows for flexibility and enjoyment, individuals can foster healthier habits that can be maintained over time, leading to more successful and fulfilling outcomes in the pursuit of a healthy weight and overall well-being.
Diet failure weight
According to various studies, the average person tends to follow a diet for a relatively short period, typically lasting between 4 to 6 weeks, before eventually discontinuing it due to difficulties in sustaining the dietary changes.
This pattern of discontinuation is quite common, as many individuals struggle to maintain the progress they initially achieve. In fact, research has shown that a significant percentage, around 97%, of dieters end up regaining the weight they had lost within a span of three years.
While the exact statistics may vary, it is evident that the yo-yo effect of weight loss and regain is prevalent among many people, as you may observe in people around you and potentially in yourself.. This cycle of fluctuating weight and unsuccessful long-term weight management highlights the challenges associated with traditional dieting approaches.
Reasons why diets fail
Diets often fail for several reasons, and three common factors contributing to their failure include overly restrictive food choices, extremely low-calorie intake leading to the body entering starvation mode, and the tendency to skip meals.
Set up a free health coaching call here
Restrictive food choices: Many diets involve cutting out numerous food groups or specific foods, which can lead to feelings of deprivation and restriction. When individuals are restricted from enjoying their favorite foods or entire food groups, it becomes difficult to sustain the diet in the long term. This can lead to cravings, overindulgence, and ultimately abandoning the diet altogether.
2. Extremely low calorie: Diets that severely restrict calorie intake can have detrimental effects on the body. When calorie intake is too low, the body may enter a state known as starvation mode. In response to the perceived lack of food, the body slows down its metabolism to conserve energy, making weight loss more difficult. Additionally, the body may start breaking down muscle tissue for energy, which can result in loss of muscle mass and a decrease in overall metabolic rate. Furthermore, extremely low-calorie diets can lead to nutrient deficiencies, leaving individuals feeling fatigued, weak, and unable to sustain the diet over time.
3. Skipping meals: Skipping a meal can lead to overeating later on due to extreme hunger. When we skip a meal, our body's natural response is to compensate for the energy deficit by triggering intense hunger signals. This heightened hunger can make us more prone to making impulsive and unhealthy food choices, often opting for calorie-dense and highly processed options. Additionally, the prolonged period of not eating can affect our blood sugar levels, leading to unstable energy levels and increased cravings, further increasing the likelihood of overeating when we finally have a chance to eat.
Diets often fail because they cut out too many foods or food groups, involve excessively low-calorie intake triggering the body's starvation mode, and promote the habit of skipping meals. A more effective and sustainable approach to weight management involves adopting a balanced and flexible eating plan that includes a wide variety of nutritious foods, adequate calorie intake to support overall health and weight loss goals, and regular, consistent meals to maintain stable energy levels and optimize metabolism.
How to train your subconscious mind to lose weight
Training your subconscious mind to support weight loss goals involves a shift in mindset and a conscious effort to cultivate positive self-belief. Your thoughts and beliefs play a crucial role in shaping your actions and behaviors, so it's essential to develop a mindset that is aligned with your weight loss aspirations.
Begin by acknowledging that you have the ability to lose weight and achieve your goals. Cultivate a sense of self-confidence and trust in your capabilities. Believe that you are capable of making positive changes and that your efforts will yield results. By adopting a positive and empowered mindset, you set the foundation for success.
Another crucial aspect of training your subconscious mind for weight loss is letting go of negative self-talk. Negative thoughts and self-criticism can sabotage your progress and hinder your motivation. Become aware of any negative self-talk patterns and consciously challenge and replace them with positive, affirming statements.
Encourage yourself and focus on your strengths and achievements. Practice self-compassion and cultivate a supportive inner dialogue that uplifts and motivates you. Remember that weight loss is a journey, and setbacks or temporary plateaus are part of the process. Embrace a growth mindset that allows you to learn from challenges and keep moving forward.
Additionally, it's important to surround yourself with positive influences and create an environment that supports your weight loss goals. Seek out supportive communities, whether online or in-person, where you can find encouragement, share experiences, and receive guidance. Surround yourself with individuals who uplift and inspire you.
Training your subconscious mind for weight loss involves shifting your mindset to believe in your ability to achieve your goals, letting go of negative self-talk, and actively encouraging and supporting yourself. By adopting a positive mindset, cultivating self-belief, and creating a nurturing environment, you empower yourself to make sustainable changes and progress towards your weight loss aspirations.
Remember, your thoughts and beliefs are powerful tools that can shape your reality, so embrace positivity, practice self-compassion, and approach your weight loss journey with a mindset of determination and resilience.
Positive mindset to lose weight
A positive mindset is a powerful tool when it comes to achieving weight loss goals. It involves cultivating optimistic thoughts, beliefs, and attitudes that support your journey.
One way to develop a positive mindset is by creating and using affirmations that feel true to you. Affirmations are positive statements that reinforce desired beliefs and intentions. Choose affirmations that resonate with you and align with your weight loss goals. Repeat these affirmations regularly, internalizing them and reinforcing positive self-talk. For example, you could say, "I am capable of making healthy choices and nourishing my body," or "I am becoming stronger and healthier every day."
Keeping your long-term goal in mind is another crucial aspect of maintaining a positive mindset. While it's essential to focus on the present moment and small victories along the way, keeping the bigger picture in mind can help you stay motivated and committed.
Visualize your long-term goal and imagine how achieving it will positively impact your life. Create a clear vision of the version of yourself you aspire to be. Visualizing success can boost your confidence and reinforce a positive mindset. Inside my nutrition course, I have some powerful meditations that help you do this and support your weight loss journey.
Creating a vision board can be a powerful tool in maintaining a positive mindset for weight loss. A vision board is a visual representation of your goals and aspirations. Collect images, quotes, and words that inspire and motivate you towards your weight loss objectives. Include pictures of healthy foods, fitness activities you enjoy, or individuals who inspire you.
Place your vision board in a prominent location where you will see it every day. This visual reminder will keep your goals at the forefront of your mind and serve as a source of inspiration and motivation.
How to stop self sabotaging
Putting an end to self-sabotage is crucial for successful weight loss. Self-sabotaging behaviors can hinder progress and create a cycle of frustration and disappointment. To overcome self-sabotage, it's important to ditch the diets and extreme mentality.
Instead of viewing weight loss as a short-term project, shift your focus towards adopting a sustainable and balanced lifestyle. Avoid strict rules or drastic measures that are difficult to maintain in the long run. Embrace a flexible approach that allows for occasional indulgences and prioritizes overall well-being rather than immediate results. By cultivating a mindset of balance and moderation, you set yourself up for sustainable success.
Another key aspect of stopping self-sabotage is to practice self-forgiveness. Weight loss journeys are not always linear, and setbacks or slip-ups are normal. It's essential to be compassionate towards yourself and understand that occasional deviations from your healthy habits do not define your overall progress.
Instead of dwelling on mistakes or berating yourself, choose to forgive and learn from them. Acknowledge that setbacks happen, and they provide an opportunity for growth and self-reflection. By forgiving yourself, you free up mental space to focus on getting back on track and recommitting to your healthy habits.
Getting right back to your healthy habits after a slip-up is crucial to overcoming self-sabotage. Instead of letting one misstep derail your progress, use it as an opportunity to reinforce your commitment. Remind yourself of your goals, reestablish your routine, and take immediate action towards healthier choices.
By jumping right back into your healthy habits, you prevent a temporary setback from turning into a long-term pattern of self-sabotage. Remember that consistency is key, and every positive choice you make brings you closer to your weight loss goals.
The best time to start losing weight
When it comes to embarking on a weight loss journey, there is never a "perfect" time to start. Life is filled with responsibilities, commitments, and unexpected events that can make it seem like there's never a convenient moment to focus on your health.
However, waiting for the ideal circumstances or a less hectic schedule may lead to unnecessary delays and missed opportunities for positive change. The truth is, there will always be demands on your time and energy, and there will always be obstacles to overcome. Instead of waiting for the perfect moment, it's important to realize that the best time to start is now.
Rather than getting caught up in the idea of finding the "right" time or “perfect diet or exercise routine”, keep it simple and get started with small, manageable steps. You don't need to overhaul your entire lifestyle overnight or follow complex and restrictive diets.
Start by making simple changes to your daily routine. Incorporate more physical activity into your day, such as taking walks, using the stairs instead of the elevator, or engaging in activities you enjoy. Focus on making healthier food choices, such as adding more fruits and vegetables to your meals, opting for lean proteins, and reducing processed foods and sugary beverages. These small steps can lead to significant progress over time.
It's important to remember that weight loss is a gradual process, and sustainable changes occur over the long term. By keeping it simple, you set yourself up for success by creating habits that are easier to maintain. Don't overwhelm yourself with elaborate meal plans or extreme exercise regimens that may not align with your lifestyle. Instead, focus on making consistent, realistic changes that you can sustain for the long run. This approach not only increases the likelihood of success but also promotes a healthier relationship with food and exercise.
Waiting for the perfect time to lose weight is a common pitfall that can delay progress indefinitely. Instead, acknowledge that there will always be competing priorities and challenges, and embrace the fact that the best time to start is now. Keep it simple by making small, manageable changes to your routine and focusing on sustainable habits.
I feel guilty about spending money on myself
Feeling guilty about spending money on yourself for the purpose of losing weight is a common, but it's important to recognize that investing in your health is a worthwhile and necessary endeavor. Prioritizing your well-being is not selfish; in fact, it is an act of self-care that enables you to show up as your best self in all aspects of life. By investing in yourself and putting your health first, you set the foundation for improved physical and mental well-being.
When you prioritize your health, you gain numerous benefits that extend beyond weight loss. By allocating resources towards healthy habits, such as nutritious food, a personal trainer, or a health coach, you give yourself the opportunity to feel better and have more energy. Taking care of your physical health allows you to engage fully in daily activities, pursue your goals, and have the stamina to tackle any challenges that come your way.
Investing in your health also has a positive impact on your mental and emotional well-being. When you prioritize self-care and make choices that enhance your health, you are likely to experience increased self-confidence, improved mood, and reduced stress levels. By valuing your own health and well-being, you set an example for others and create a ripple effect that promotes a culture of self-care and overall wellness.
It's important to remember that investing in yourself is not a luxury, but a necessity. Just as you would allocate funds for other essential aspects of your life, such as housing or transportation, allocating resources for your health is a fundamental responsibility.
Viewing it as an investment rather than an expense can help shift your perspective and diminish feelings of guilt. Remember that investing in your health pays dividends in the long run, allowing you to live a more vibrant and fulfilling life.
Resources:
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
👉Save 20% on Organifi with my affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & gold
https://www.kbxdj3trk.com/healthy20/
👉Join my private FREE Facebook group and get connected with other women and encouraged on your health journey. https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Related episodes:
#18 | 5 Tips for Healthy Weight Loss {How to Stop the Yo-Yo Dieting}
#17 | How to Stop Yo-Yo Dieting {Sustainable Weight Loss Tips}
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
