The Truth About Diet and Fitness Programs — Never Quit

If you haven’t found one that works, keep trying.

Have you ever started a new exercise or diet plan — full of hope and determination — only to find yourself disappointed in the end?

You’re not alone.

Many people wind up frustrated and discouraged when efforts to improve their health and fitness don’t yield the results they are after.

But before you throw in the towel and resign yourself to the idea that you’re just not meant to be fit or healthy, I have a few things I’d like for you to consider.

I’ve spent the last two decades studying and observing how people respond to various types of healthy lifestyle programs.

And I’ve made the most groundbreaking discovery ever. It will probably land me a Nobel prize, actually.

Ready for it?

Here it is — EVERYBODY IS DIFFERENT AND UNIQUE IN THEIR OWN WAY!

I know! You’re blown away, right?? Years of studying for a PhD and all the hard work in the research laboratory has led me to discover that every person is indeed different.

Who knew???

All joking aside — this simple idea explains nearly everything regarding the effectiveness of a particular program for an individual.

Why? Because it’s important to understand that a specific diet and/or a specific exercise program marketed to the masses was not developed for a specific person.

And since everybody is in fact different and unique in their own way, some programs work for some, while others work for others.

We see this in intervention research — a type of study design that determines what treatments or strategies work best to improve outcomes.

When scientists study the effectiveness of an intervention (like a diet or exercise program, or medical treatment), the results are predominantly based on the average response across the entire sample. But the individual subjects that make up a study’s sample respond in their individual ways — some improve, some do not.

The subjects that experience improvements are often labeled as “responders”, while the subjects that do not are labeled as “non-responders.”

Be it as a research subject or consumer following the latest and greatest fitness craze—not responding when you hoped you would can be completely discouraging.

What should you do if you find yourself in the non-responder camp?

First and Foremost — it’s not your fault

It isn’t entirely clear why some subjects do not respond well to a given intervention.

The answer is complex and multifaceted.

Sure, genetics play a role. But that doesn’t necessarily mean that non-responders are genetically doomed as a non-responder to all types of programs.

Genetics relate to how/if a person responds to a certain type of program — not how/if a person responds to healthy eating or exercise as a whole.

As examples:

• Strength training utilizing maximal weight works best for some, while others benefit from using moderate loads.
• A few days per week of exercise is great for some, while others see better results with a greater amount.
• High-intensity interval training suits some. Moderate intensity, steady-state training suits others.
• Some benefit from a diet that consists mostly of fiber-dense, complex carbohydrates and fish/seafood, while others may not.
• Gastric bypass is effective for long-term weight loss in some obese patients but not for others.

The fact is that individuals differ across a number of physiological and behavioral characteristics that could impact their results: muscle fiber typing (slow- vs fast-twitch); body composition distribution patterns; metabolic rates; personality type, etc.

So, if you don’t get the results you desired from a program, it’s the program’s fault, not yours!

It only means that there’s something else out there for you.

Second — be your own Enstein

The only way to achieve 100% success rate for all available programs — from research to the consumer market — is to tailor each one to specifically meet the unique needs of all individuals.

Sounds impossible, right?

Well, it isn’t. As difficult as it would be, it’s technically possible — if each individual did their own personal research study.

So, adopt a mindset of experimentation and curiosity.

Treat your health and fitness journey like a scientific experiment, where you systematically test different variables to see what works best for you.

This might involve trying different types of exercise — such as cardio, strength training, yoga, or Pilates — to see which ones you enjoy and respond to the most.

It might also involve experimenting with different dietary approaches — such as low-carb, high-protein, plant-based, or intermittent fasting — to see how your body reacts.

And find something you enjoy!

If you find that a particular diet and/or exercise plan is way too cumbersome or boring to sustain, then don’t do it.

Why in the world would anyone stick to anything that they disliked when there are plenty of other options available?

Don’t do something you despise just because it might work. Find a program that you enjoy and you’ll be far more likely to stick with it.

Third — pay attention to other factors that can impact your health and fitness goals.

It’s impossible for a research team to follow a given subject throughout the entire duration of a particular intervention study. There’s no way of knowing if they are getting adequate sleep, managing their stress levels, and following the intervention exactly the way it is designed.

So it may be that someone is a non-responder simply because they allowed other factors to negatively impact their results.

Remember, achieving optimal health and fitness is not just about what you do in the gym or kitchen — it’s about taking care of your body and mind as a whole.

Fourth — you have to be patient and persistent.

As cliche as it is, Rome wasn’t built in a day, and neither is a fit and healthy body.

It takes time and consistency to see meaningful results, so don’t get discouraged when changes don’t happen overnight.

It isn’t about the duration of a particular program anyway because the idea is to establish a healthy LIFE.

Focus on making small, sustainable changes to your lifestyle and habits, and trust that progress will come with time.

Finally — don’t be afraid to seek help and support from qualified professionals.

Whether it’s a personal trainer, exercise physiologist, dietician, or health coach, having someone in your corner who can provide guidance, accountability, and encouragement can make all the difference in your journey towards better health and fitness.

And most importantly, if you have a medical concern for any reason at all, be sure to talk to your physician.

Final Thoughts

Discovering what works for you doesn’t have to be rocket science.

If previous exercise or diet plans haven’t delivered results, then keep trying.

It’s through trial and error that a person discovers what truly works for them.

So, don’t give up!

You deserve to be healthy and happy — but the greatest of things are not easily obtained.

Keep at it until you’ve created your own personalized fitness and healthy eating plan that’s specifically tailored to your unique and individual needs.

You can do it!

Thank YOU So Much for Reading!

As a professor and practitioner of exercise physiology, I just love discussing and writing about fitness-related topics. It is a privilege to use my knowledge and experience to help people live the healthiest and happiest life possible.

Please remember, no matter who you are, you have unlimited potential.

Embrace your individual uniqueness and keep striving to create the amazing life that’s specifically suited for you.

Nothing can stop you. So, get after it, go big, and enjoy the ride!