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Whenever I start something new, I like to go all in. I dive into the deep end and learn everything I can learn about the topic. I try to find out everything I can possibly know about the subject, even the stuff I don't know that I don't know. That's before I even start.
To be fair, I don't take on new tasks or hobbies lightly.
But if you're like me, and you like to go ALL IN at the start, there are a few things we need to be aware of when starting a diet or fitness plan - the danger of burnout, fatigue, and the infamous "yo-yo dieting."
Dieting Doesn't Work
Maybe you've heard this before - that dieting doesn't work. It's a common saying in the fitness community. It's both true and false. Dieting is just a specific strategy for reducing calories and improving nutritional needs. Dieting totally works - on paper, in principle, and in practice.
The problem is that dieting doesn't work FOR LONG if it's outside your comfort zone. That is, the further removed a "diet" is from your normal routine, the less likely you are to stick with it for the long-term.
This is because we like comfort zones.
A diet far out of the comfort zone can still work, but it must be carefully planned. And it should be viewed as a short-term project. Not a long haul.
There are a few things that a successful diet needs:
1) Observable rules. You need to know what IS and IS NOT in the rules. Guidelines.
2) Adherence to the rules. Follow the rules as closely as you can.
3) An end date. A specific, realizable end date.
Most people easily grasp the first one. It's easy to set rules like "No sugar", or "No carbs". Specificity is good here. Just saying "Eat better" doesn't work.
The second one is where most people start to falter. Adhering to the rules can be tough, especially if the rules are very strict.
The third one is what most people miss completely. Setting an end date for the diet is almost as important as setting and following the initial rules of the diet. This is because willpower is an exhaustible resource. If an end-date is near, willpower can remain strong. If a diet is to go on "indefinitely", it will be easy to quit.
And when people quit, we QUIT. In the majority of cases a person quits a diet with a triumphant, rebellious binge that would make Dionysus blush.
This is where an "ALL IN" approach can be very dangerous. The strength in which you can go all-in, is the same strength in which you can go ALL OUT.
Which brings us to why many people say "dieting doesn't work": It's about moderation.
Everything in Moderation, Moderation in Everything
Since I'm going all-in with the maxims today, let's turn our attention to moderation. Moderation often is hailed as the opposite of dieting. And this is true.
But perception is everything. What one person views as moderation, another might view as indulgence. This is because we are all different, our needs are different, and our experiences are different. Let me give you an example:
Let's say I have two separate clients who do online nutrition consultations with me: Mrs. Blue, and Mr. Grey. Mrs. Blue is a former NCAA athlete who has been lean and muscular her entire life. She's following a post-pregnancy workout plan to help her get "back into shape." To the casual observer, however, Mrs. Blue is not out of shape. She's very much IN shape, but she doesn't feel that way.
Mr. Grey, on the other hand, has never exercised or followed a healthy eating plan a day in his life. He's in his mid-40s, and looking for a long term plan to improve his health and overall well being.
Let's say during one of our check-in sessions that I ask each person, separately, how their nutrition adherence is going. If they both answer the same "It's okay, about average.", what do you think it means?
I'm sure what Blue thinks is "average" adherence is vastly different than what Grey thinks. For Mrs. Blue, "average" may mean protein shakes for breakfast, lean meats and veggies for lunch, and an oversized salad for dinner. Perhaps she feels an extra "unplanned" snack brought her average down.
Mr. Grey, on the other hand, says that his fast-food consumption has dipped from 2x per day to 5x per week. A big improvement!
To them, both feel they are "average" on their diet adherence. And while they both feel subjectively the same, they are clearly operating on different levels. Thus the frustration that many dieters experience when they compare themselves to others.
If Mr. Grey saw Mrs. Blue's nutrition log, along with her comments of "My diet wasn't great this week", how do you think he would feel?
Perception is everything.
The Yo-Yo Effect
When someone says "Dieting doesn't work" they're not necessarily being negative. Usually they're referring to the inevitable yo-yo effect that occurs after triumphantly quitting the diet, where the dieter ends up gaining back all the weight (or more) from before the diet.
The Yo-Yo effect is very powerful and is caused by two main factors: The physiology of the body after a hard diet, and the mental state of the person after a hard diet.
From a physiology standpoint, hard dieting does lower your metabolism. This effect largely depends on the length and intensity of the hard diet, but after a few months of restricted eating, the body compensates by reducing it's metabolic needs. This effect is usually not as intense as most people imagine, but it does happen. When resuming normal eating habits, the metabolism is lower and weight gain is more pronounced.
Additionally, the MENTAL state of the dieter causes a much larger yo-yo effect. If the diet is too restrictive then willpower fades and a surge of all the previously restricted foods causes a downward spiral of cravings and a sense of "giving up."
Both of these factors create a powerful yo-yo effect.
The Solution
So if dieting doesn't work, then what's the solution?
The solution is to create subtle changes in behavior that add up to big changes. Little things that go almost unnoticed, but can make permanent life long change. Less drastic measures, more moderation.
For example: Instead of cutting out carbohydrates completely, consider reducing your snacking during the day. Instead of tracking every calorie in-and-out (which is a valid method), be more mindful of the healthy, lower-calorie foods you eat.
Big change happen in small steps.
With this approach you can reduce the spikes and frustration of dieting.
Conclusion
Going ALL-IN is a common dieting mentality. It's dangerous, though, if the resulting rebound is greater in magnitude. The weight gain can come back in bigger numbers. I recommend the subtle approach. Make smaller, long-lasting changes to your lifestyle. Find strategies that actually fit your life, rather than fitting your life to a strategy.
This approach will save you much more frustration in the long-run.
MORE Information
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