‘D’ is for Diet – Why Fad Diets don’t work long term

diets are long term

When I was a teenager I struggled with weight and was constantly on a diet of some kind or another.  There was always some new diet to try which guaranteed you would look like a super model in JUST 7 DAYS!!!!

Now I know better – although there are still diet fads that pop up in our social media, magazines and television all claiming to solve all of our problems.

The bad news is FAD DIETS DON’T WORK! – Sorry to disappoint you.  In fact, I don’t believe that the word ‘diet’ should be associated with weight loss. Read my article on why I believe Diet is a Dirty Word and should be removed from our vocabulary.

Sure, you might lose weight initially but when you return to your normal eating pattern the weight creeps back on.

According to Gary Foster, Ph.D., Clinical Director of the Weight and Eating Disorders Program at the University of Pennsylvania:

65% of dieters return to their pre-dieting weight within 3 years.

Now before you despair, there is GOOD NEWS ahead.

Here are 4 ways to lose weight and achieve a healthy balanced lifestyle.

1. Taking the Healthier Food Option

If you wrote down a list of foods that you eat each day what would your list look like?  Can you replace some with healthier options?  Even making slight tweaks to your diet can be beneficial, however, to achieve your goal of losing weight and living a healthier lifestyle, you do need to take the healthier food options most of the time.

I live by the 80/20 rule.  Following a healthy well-balanced meal plan for 80% of the time and then have some ‘treats’ for the other 20%.

2. Exercise

There is no way around it, we need to incorporate exercise into our weight loss program.  Not only does it burn excess fat and calories but it is great for our mental health.  When we exercise our bodies feel alive.  How often have you worked out and afterwards thought ‘Wow!  I feel great!”?  I love that after-workout ‘glow’.

3. Drink More Water

Feeling hungry?  You may actually be thirsty.  If you think you are hungry, try drinking a glass of water instead.  No, I’m not saying to skip meals but sometimes we forget to keep hydrated and if we aren’t drinking enough water our bodies start to tell us.

4. Keeping the Balance

Most importantly, for long term weight loss you need to realise it won’t and shouldn’t happen overnight.  Having a well balanced diet and regular exercise plan with the commitment to a long term goal will give you results.

I’m all about Balance in life – not living by extremes.  This means, you can occasionally have a treat and you shouldn’t live on lettuce leaves.  The trick is to limit your ‘treats’ so that you appreciate them and they aren’t part of your everyday diet.

Forget fad diets! Make healthier food choices, exercise more, drink water and you will lose weight.Click To Tweet

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Join me tomorrow for ‘E’ is for Exercise and how to find 30 minutes each day.

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33 thoughts on “‘D’ is for Diet – Why Fad Diets don’t work long term

  1. Kala Ravi

    These were sensible tips Sue! I ‘ve read this book by a nutritionist called Rujuta Diwekar who says one should never fast. Infact she recommends eating frequent small meals through the day. You ae right on the exercise and water recommendations. As you say, its all about balance!
    @KalaRavi16 from
    Relax-N-Rave

    Reply
    1. Sue Loncaric Post author

      Yes Kala I’ve heard eating small and often helps keep blood sugar levels even. I’m pleased you enjoyed the post. Thanks for visiting and have a great day!

      Reply
  2. Rian

    Very nice post! It’s not that I don’t know these things but… I tend to walk around them. I’ll be waiting for tomorrow because fonding time to excecise is exactly what I am struggling with!

    Reply
    1. Sue Loncaric Post author

      Yes Rian I’m sure we all heard these tips before it is just a matter of being reminded. Thanks for stopping by and see you tomorrow 🙂

      Reply
    1. Sue Loncaric Post author

      Hello Bathsheva I’m so pleased you enjoyed my post. I have a newsletter you can subscribe to for latest posts if you are interested. It is on the sidebar of the home page. I hope to hear from you again. Have a lovely day.

      Reply
  3. [email protected]

    I think the 80/20 rule is probably the most sensible way to diet – it allows us to “cheat” and not give up when we do. Nobody wants to live on lettuce leaves 100% of the time – a little bit of chocolate or take away now and then makes it easier to stick to eating healthy the rest of the time.
    Leanne @ cresting the hill

    Reply
    1. Sue Loncaric Post author

      Yep that is my philosophy Leanne! Life is meant to be enjoyed and you can still have a healthy lifestyle. The only problem is when the treats become the norm. I love my chocolate and am partial to salted caramel and macadamia ice cream 🙂

      Reply
  4. Sage

    Good advice. I’ve never been good at diet, but I exercise regularly and, when I get in a rut and miss a few days, I feel it.

    Reply
    1. Sue Loncaric Post author

      Hi Sage I’m pleased you agree. You are half way there because you exercise regularly. We all have our up and down days as long as we try to eat well and exercise on a regular basis I believe that is the key. Have a great day!

      Reply
    1. Sue Loncaric Post author

      Exactly Emilia! It is all a matter of eating correct portions and exercising as a combination. You can’t not be healthy if you follow that. Have a lovely day and thanks for stopping by.

      Reply
  5. Usha

    Well said. Totally agree with you on fad diets. Though we can’t see instant results with a healthy, balanced diet and exercise, it is a better routine to follow..

    Reply
    1. Sue Loncaric Post author

      thanks Usha! It has to be long term. I know that is is tempting to starve ourselves for instant results but it all comes back when we start eating regularly again. It is all about choosing healthier options and making it a lifestyle choice. Thanks for stopping by and have a great day.

      Reply
  6. Stephanie

    Glad to find your blog on the A to Z 🙂 Look forward to reading more as I’m conscious of our ‘diet’ here with 2 in my family having gluten intolerance and caring for children as a childcare provider. Food is a priority here lol

    Reply
    1. Sue Loncaric Post author

      Hi Stephanie! I’m glad you found me too! You sound like you have plenty of experience with ‘diet’ in your household and work. Have a great day and hope to hear from you again.

      Reply
    1. Sue Loncaric Post author

      Hi Carol! Thank you for stopping by to say hello. I’ve found a food diary does work as it gives you a starting point of where you can make changes. You are half way there because you exercise – good for you!

      Reply
  7. Sue

    I love your advice about using the 80/20 rule. This will be very helpful to me; I tend to get annoyed when I choose unhealthy foods and then just keep going down that road. With 80/20, I am more likely to accept those not-so-good choices and move on.

    Reply
    1. Sue Loncaric Post author

      Hi Sue! Yes, I don’t see the point in totally denying ourselves as life is meant to be lived and enjoyed. However, we do need to make certain lifestyle choices if we want to keep fit and active. Thanks for joining me again and I’m pleased you are enjoying the posts. have a great day!

      Reply
    1. Sue Loncaric Post author

      Thanks Jeffrey. I agree Calories In < Calories Out it is pretty simple really but sometimes hard for people to put into action.

      Reply
    1. Sue Loncaric Post author

      Thanks Shaivkafunda! We need to be patient and eat healthy and exercise regularly. It will happen and the weight will stay off if we do it gradually. Thanks for the comment have a lovely day.

      Reply
  8. Toni Pike

    Great tips Sue – I lost weight and have kept it off for just on three years, but it takes a daily commitment to healthy leaning – and an awareness of how many calories/kilojoules we are really consuming.

    Reply
    1. Sue Loncaric Post author

      I know Toni. It has to become a lifestyle not a short term solution. You have done so well and look fabulous. I know you feel great too!

      Reply
  9. gigi

    My favorite thing to eat is bread. I love it. But, I’ve been cutting it out of my diet and I can finally say that now that I’ve been consistent in not eating it,….I’m starting to crave it less!!!!

    Reply
    1. Sue Loncaric Post author

      I know Gigi, it certainly is hard to resist freshly baked bread with lashings of butter! However, I have to limit myself and it is amazing that after a while you don’t crave it as much.

      Reply
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