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In my brief searching, the internet and various scientific reviews and publications report that somewhere between 66-95% of diets fail.
What does failure mean? Either that people are unable to stick with the chosen plan for a significant amount of time, and/or that individuals who do lose weight gain back what they lost (and sometimes more) over a period of 1-3 years.
Why does this happen??
Let’s explore.
Why Diets Fail
They’re too restrictive. If we remove too many foods that we love (or entire macronutrient groups!) from what we eat, that makes eating/food prep/cooking feel like a chore and removes the fun and enjoyment from our food. This is also why I like to use the words “food plan” as opposed to “diet” to describe what we’re doing as it feels more inclusive (which is should be) and less limiting.
We overcomplicate food plans. Sometimes we think that, in order for something to be effective, it needs to be a super elaborate and intense and make us feel like we’re doing something challenging. In reality this isn’t true—sticking to hitting “basics” consistently is perfect—and can sometimes lead to failure over time.
We don’t have enough support. This support can come in the form of a coach or guide through the process, but can also come from a spouse, family members, groups you’re involved in, etc. If you’re out there trying to make it all work on your own, without taking your people on your journey with you, or asking for help when you need it, that can feel isolating and it’s difficult to be your only support system all the time.
You lack education or are unsure if the plan you’re doing is right for you. Some people may not have a good understanding of what proper nutritional needs are for them or what portions of different foods they should be going for, or why we’re aiming for the foods we are, which can make it difficult to make healthy food choices and stick to a diet plan.
The diet you’re doing is impersonal or not recommended for you specifically. When we pick up random food plans that are not designed for us and our personal needs, it can lead to failure because it may leave you feeling hungry or too full, lacking energy, lead to difficulty sleeping, impact how workouts feel, etc. These plans may also not be balanced enough or “force” you to eat foods you don’t like.
You have unrealistic expectations or are putting too much pressure on the scale. This is a big one. Many diets promise quick and significant weight loss in a short period of time, which is often not realistic or sustainable. This can lead to disappointment and frustration when results are not achieved as quickly as expected. Equally, if the sole focus is on the scale, which can naturally fluctuate for any number of reasons, and we fail to take into account additional data points, we can feel like we’re failing if the scale doesn’t change even if other factors are showing positive results.
You lack consistency or adherence. In order for food plans to be effective, we have to actually DO them. People may find it hard to stick to the more extreme diet plans, especially when it requires significant changes in their eating habits. But, even when you do find a more appropriate and sustainable food plan, you still have to implement it regularly to make it work for you.
The plan you’re doing is unsustainable. Many diets are designed for short-term weight loss and are not sustainable over the long term (Whole 30, Dry January, 12 week “cuts”, etc.). When those time frames are over and people simply go back to what they were doing before, they often regain the weight they lost. This points to the impermanence of these plans.
There’s not enough emphasis on fitness/movement. I know this isn’t exactly about food plans, but including some level of movement or fitness as a focus in your overall health/food plan is HUGE. Over time the addition of this focus can make your food plan more effective, and even take some of the pressure off of your food, as there are other factors that are supporting your efforts. For example, if you’re not working out at all, then your food plan is debatably the sole impacter on your body composition. If you work out regularly 5x per week for years, you have a little more flexibility in your food plan because you get “help” from your fitness plan too. This is not to say that regular exercise can let you off the hook on your food, just shifts the level of focus needed to see results.
With this all being said, it's important to remember that everyone's body is different, and what works for one person may not work for another. Some of the points above may apply to some individuals more than others. There may also be other health-related factors at play for some people in connection to their food plans and results. These reasons diets fail are definitely a generalization, but can still allow you to check in to see if the plan you’re doing is appropriate for you.
So now that we know why plans fail…
What’s The Solution? How Do We Achieve Success With Our Food Plans?
Set realistic goals. It's important to set realistic and achievable goals that are specific, measurable, and time-bound. This can help to create a sense of accomplishment and motivation.
Focus on sustainable lifestyle changes. Rather than focusing on short-term diets or fads, it's important to focus on making sustainable lifestyle changes. (Lifestyle in italics to emphasize the importance of creating new, non-negotiable habits that fir your life!) This can be things like incorporating more whole, real foods, hitting a desired water target every day, reducing alcohol intake, or increasing physical activity.
Get support. Having a support system can be critical for success. This can include family and friends, as well as healthcare professionals or a nutrition coach who can provide guidance and accountability (*cough cough* I know one if you need one!).
Practice self-compassion. It's important to approach health and wellness goals with self-compassion and kindness. Give yourself some grace! This can include celebrating small successes and being forgiving of setbacks…. you’re on a new path, expect some challenges and strategize accordingly!
Educate yourself about nutrition in relation to your personal goals. This could connect to the mention of having a coach who can help, but learning about proper nutrition, appropriate portions of various macronutrients, and healthy habits can help to make informed choices and maintain motivation.
Be patient. Achieving sustainable results takes time and effort. It's important to be patient and to focus on progress rather than perfection. Keep moving forward in ways that make sense for you!
The whole goal of any food plan should be to achieve your personal goals, not limit you, or restrict you, or make you feel sad about the food you’re eating. Anything you take on should increase your chances of success and maintaining a healthy and sustainable lifestyle. Get rid of the focus on the temporary and think long term!
Are there other reasons you’ve “failed” or succeeded with a food plan that I haven’t thought of? Let me know in the comments or send me an email at sara@nutritionforlifeproject.com!
Also, if you would like support in finding a food plan that fits for you and your lifestyle, please reach out!
With all of this being said, I have an important announcement! My eBook is almost ready for release (finally!) It will address all of the points above and include 50+ easy recipes to help you be successful in your food and nutrition endeavors! I’m super excited about this, and have worked hard to compile all of the information, and I hope you’re excited for it too! Stay tuned for more information about it!
As always, thank you for reading!
xoxo,
Sara