Do you feel like you’re dieting forever and not seeing any results? You’re not alone. Many people struggle with diets that are too restrictive, or they don’t have a plan that is sustainable for the long term. This article will discuss the top 5 reasons your diet is failing and how you can fix them! We will also cover seven bases you know your diet is working, so you can stay motivated. Follow these tips, and you will be on your way to success!
5 Reasons Your Diet Is Failing
1. You’re Eating Too Little
We all know the basic formula, calorie deficit = weight loss. However, this isn’t always the case! If you’re not eating enough, you can hinder your progress toward your health goals by causing your metabolism can become conservative, causing a plateau in weight or even weight gain. For example, one study found that dieters who restricted their calories to 800 per day for eight weeks failed to lose weight and gained more body fat than those who ate a standard diet! Eating too little can have severe consequences for your health and can cause some significant overeating in the long run.
2. You Are Missing Out On Nutrients
When dieting, it’s important to ensure you’re getting all the nutrients your body needs. Eating various healthy foods, including plenty of fruits, vegetables, whole grains, and lean protein are all important components of a healthy diet. You may feel tired, irritable, and even sick if you’re not getting enough of these essential nutrients. Additionally, you may not be able to perform at your best, both physically and mentally. For example, many diets prompt users to eat low-carb. Reducing carbs from your diet can cause some water weight loss in the short term. However, it can lead to fatigue, headaches, and constipation over time. You’ll also have a tough time sticking to that diet because we need carbs, and cravings will quickly start to show up.
3. You’re Relying on Supplements
Supplements can be a helpful addition to a healthy diet, but they should never be the sole focus. This issue occurs because the FDA does not regulate supplements that often contain harmful ingredients. Additionally, taking too many supplements can be toxic to your body. For example, vitamin A is an essential nutrient found in supplements. However, taking too much vitamin A can lead to liver damage, congenital disabilities, and even death. If you take supplements, be sure to speak with a healthcare professional first and only take the recommended dosage.
4. You’re Not Doing The Work
To see results from your diet, you have to be willing to put in the work! That means making healthy choices most of the time and being active regularly. If you’re unwilling to put in the effort, your diet will likely fail. For example, if you’re eating lots of protein in hopes of gaining muscle, but you’re not strength training, you’re not going to build muscle. You have to exercise for your diet to be successful.
5. You’re Ignoring Your Body’s Cues
Please make sure you listen to your body and give it what it needs! Your body is always giving you cues about what it needs, and it’s essential to listen to them! If you’re feeling tired, hungry, or thirsty, that’s your body telling you it needs something. Ignoring these cues can lead to diet failure, as well as some serious health consequences. For example, if you’re feeling thirsty, that means you’re already dehydrated. Ignoring this cue can lead to dizziness, headaches, and even heatstroke.
Want more? Come to this week’s Nutrition Collective on Thursday, October 27th at 8pm CST.
7 Reasons You Know Your Diet Is Working
1. You Don’t Look At It As A “Diet”
T because most diets are not sustainable and often involve making drastic changes that are hard to stick to. If you’re thinking of your diet as a temporary fix, chances are it won’t work in the long run. Instead, focus on making lifestyle changes that you can do forever. These changes might be eating more fruits and vegetables, cooking at home more often, or being more active.
2. You Achieve Balance and Diversity
A successful diet includes a variety of healthy foods from all food groups. Eating tons of different types of complex carbs, lean protein, fats, and produce helps to ensure you’re getting all the nutrients your body needs, and it also helps to prevent boredom. Eating the same thing day after day is not only incredibly boring, but it can also lead to unhealthy cravings. Instead, mix things up and make sure you’re getting a variety of different foods.
3. You’ve Got Balanced Go-To “Foundation Meals”
One of the keys to diet success is having some balanced, go-to meals that you can fall back on. These meals should be quick and easy to make and include various food groups. For example, a simple but balanced meal might be grilled chicken, roasted vegetables, and brown rice. Having these foundation meals will help you stay on track when you’re short on time or feeling tempted to make an unhealthy choice.
4. You’re Allowed To Eat Anything
I know that sounds counterproductive. However, one of the biggest mistakes people make when dieting is cutting out entire food groups or restricting themselves too much. It’s unrealistic to think you’ll never eat cake or pizza again, but that thought often leads to binge eating and a feeling of deprivation. Instead, when we allow all foods to fit into our diets, we actually gain more control over our choices.
5. You Listen To Your Body
Another key to diet success is listening to your body’s cues. That means eating when you’re hungry and stopping when you’re full. It might also mean eating more of certain foods if you’re feeling low on energy or less of others if you’re feeling bloated. Paying attention to your body will help you make the best choices for your health.
6. You Don’t Overthink It
Another big diet mistake is overthinking it! We often get caught up in counting calories, macros, and points, and we forget to focus on the bigger picture. If you’re mainly making healthy choices, you’re doing great! Don’t sweat the small stuff, and don’t beat yourself up if you have an unhealthy meal every now and then.
7. You Are Prepared
One of the most significant factors in diet success is being prepared. This type of prep could look like having healthy snacks with you on the go, packing your meals ahead of time, and always having some quick and easy recipes on hand. When you’re prepared, you’re much less likely to make an unhealthy choice.
If you’re following a diet but not seeing results, it might be time to reassess your approach. You realize you’re engaging in one of these 5 reasons your diet is failing. Make sure you’re making sustainable changes, listening to your body, and being prepared. These simple tips can make all the difference in reaching your diet goals!