Don’t Start Another Diet!

Try this intentional change instead

What if instead of dieting, you made an intentional lifestyle change that involved regular exercise, eating balanced portions worthy of calorie consumption, and was sustainable long term?

It’s another new year and starting a new diet will be on everyone’s to-do list. But not surprisingly, around week six about 45 percent of those who started will quit and go back to their former habits and old familiar lifestyles.

By week eight or nine, that number doubles to nearly 90 percent. 90 percent!

The trick is not to use the word “diet,” which infers a short-term fix rather than a long-term change.

Instead, your intent should be to get past the 6-week mark and keep your daily habits in line with your long-term goals, whether that’s weight loss and keeping it off, getting fit for a special occasion later in the year, or because it’s long past due.

No matter your age, we all need to get out there and perform some type of physical activity for 45–60 minutes at least 3–4 times per week to get the blood pumping and keep the metabolism in check.

Then what’s going on, and why can’t people stick with a program longer than 6 weeks?

Boredom

If you’re not mixing up your exercise routine and attending the same Zumba class, taking the same bike route, or walking the same trail every day, this gets old quickly. So, make sure you mix things up every other day or every other week at minimum, so you stay engaged and interested, but you’re also working out different parts of your body.

If you include some cross-training into the mix, you’re not doing cardio all the time, and your body will appreciate the alternative stretching or some relaxing yoga on those non- cardio days.

Support system

There’s nothing like camaraderie to help build and sustain a long-term fitness regimen. Participating in various classes, joining a daily or weekly walk, run, or bike group, will help keep your motivation up, and you’re more likely to stick with your fitness goals if you’re not doing it alone.

Deprivation

I know I speak for many health-conscious folks out there when I say there are times when I need chocolate or my favorite barbeque chips, and I’m willing to do the extra belly exercises when those feelings arise, and I can’t beat them back.

So many diets are about cutting back or eliminating certain parts of our diets altogether. At some point, the singular cheat day is not going to curb the pang for cake, donuts, cookies, or whatever your vice might be.

Thus, the idea behind making an intentional lifestyle change encourages better moderation rather than deprivation.

Instead of going cold turkey, maybe you cut back or only have dessert, sugary drinks, or chips on certain days in smaller amounts. If you have to wait days until your next cheat day, then you’re less likely to stick with healthy eating during the week if you get the pangs for something, or you eliminate it from your diet altogether.

Choosing the correct diet for you

In addition to exercise, there’s a plethora of low carb, keto-based, or fasting regimens available to help you with your goal of losing weight, staying in shape, and eating healthy.

Low Carb diets usually entail keeping grains, pasta, and sugary foods to a minimum, while Keto diets consist of eating plenty of protein-rich meats, dairy, and specific vegetables to help get a handle on calories and manage blood sugar.

Making a comeback in recent years and gaining in popularity are fasting diets that focus on calorie intake and the timing of when you consume calories versus non-consumption hours.

Last fall, I decided to try Intermittent fasting (15/8), and the results were almost immediate — as in noticeable within two weeks. Not only did I lose 2–3 inches off my midsection, but now my eating and blood sugar are better regulated than when I was in my 40’s, and I’m never hungry.

Whichever diet you choose, none of it will help you lose weight or maintain a fit lifestyle if it’s not healthy, you don’t eat balanced, moderate portions, or you can’t enjoy what you eat.

The longer you consistently eat foods that are good for you and taste great, the quicker it will seem less like a diet, and feel more like a regular daily routine.

Yes, exercise is an essential part of the equation, but mixing up your daily regimen, having a solid support system, and eating well every single day is what counts.

Don’t become one of the 45 percenters! Make an intentional lifestyle change for good instead of dieting for the short term.