I always felt like I failed at my diets… but ya know what?  I didn’t fail, the diets failed me!  The big problem with me dieting was that it was always a short term fix. Diets fail because we shoot for fast instead of forever!

Well as short term as it can be when you have over a 100 pounds to lose.

Overall,  I was doing everything the diet industry says to do to lose weight.  But it didn’t work for me. It didn’t work for me because it was extreme.  I was completely overhauling everything all at once.

Once I learned to make small changes overtime, and of course a little patience, I was able to get on track and stay on track consistently and lose weight.

I have 3 small tips to keep the diet from failing you.  Diets fail because we go to extremes, and completely change everything all at once.

The 5 small tips will help you stay on track without the extremes.  :)

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Diets Fail Because We Focus on Too Many Nutrition Rules

Are you focused on Carbs, or Keto or Whole 30?  This first tip will save you a ton of time and money.  

In the 100 Pound Weight Loss Formula we cover the nutrition basics that will lead you to health.  Things like how much sodium you need in your diet, because you do need some!  

We also talk about healthy fats, and those fats to avoid, and the importance of protein and carbs (no they aren’t the devil!).

But here is a simple tip for you…

Don’t cut any one food group out of your diet, focus on serving size and balance.  

Try working up to adding ½ a plate of veggies to each meal.  

Then work towards a quarter of your plate to protein, and ¼  could be something like potato, brown rice or sweet potato. With a sliver of fat like avocado or a couple of tablespoons of salad dressing for fats. 

But don’t try to do this all at once.  If you have never eaten a veggie in your life.  Find ones to try and add them slowly over time.

Working up to two meals a day to start is a great place to be for consistency.

Diets Fail Because We Starve And Then Overeat

When we are working on weight loss a little hunger is normal, but if you’re losing more than two pounds a week you are in danger of burning out your metabolism before you reach your goal weight.

So how do we balance hunger so we don’t burn out our metabolism and we still lose weight so the diet doesn’t fail?

There are kind of two tips here, if you’re losing more than two pounds per week consistently then increase your calorie intake by 100 calories per day until you’re losing around 1.5 to 2 lbs per week on average.

Then another tip to reduce hunger is to eat a fat, fiber and protein each time you eat.  If we are talking about a snack, it could be cottage cheese and blueberries.  Or apple and peanut butter. Each of these snacks have all 3.

If we are talking about an actual meal, then veggies, chicken breast and avocado are a great combo. But the trick to staying full longer is to eat all 3 together.  This slows the digestion down so we stay full longer.

Diets Fail Because Of Overwhelm

Now I’ve mentioned this in a couple of places, and we really break down how slow you should go in 100 Pound Weight Loss Framework, but trying to overhaul everything at once causes more diet failures than anything else.

I know we all want to lose weight now! And we see every set back as the end, but in reality what they say “You didn’t gain it overnight, you’re not going to lose it overnight!”, couldn’t be more true!

The process of losing weight and keeping it off, is really learning what in your mind takes you off track and learning how to deal with that without using food.

To end the overwhelm pick one option for getting healthy and create a habit around that, once you feel you have that habit under control add another.

For some this process can be implemented relatively quickly.  A new habit every week or so, but for others they may need a month or more for each new change.

Neither is wrong!

The stronger your new habits, the closer you are to success.

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Let’s Close This Out…

When you feel like you failed your diet, really step back and look.  It’s totally possible the diet failed you! If you are following “All the things”, it’s often just too much.

I had to make my weight loss journey the third time about making long term changes. Did I lose weight overnight? No it took me 18 months to lose 120 pounds.  

But I have kept it off for 5 years… the power to maintain that weight loss comes from change that takes longer than a few months.  

I want this change for you!  

Each of the tips here is a starting point for permanent change.

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