The Most Common Dieting Mistake
By Unite Fitness Retreat Dietician, Brooke Bouwhuis
Our fitness camp clients ask the BEST questions. This past week a client asked this question and I felt it was perfect for addressing here on the blog.
She asked, “What is the most common mistake people make that cause them to fail on their diet?”
Brilliant question! The simple answer to this question is, “They go on a diet to begin with.” Every time a person chooses to go on a diet, they alter their normal pattern of eating. Every time you go on a diet and change that pattern you will lose weight. Ugggg though, what happens when the diet is “over”? Visualize a caterpillar doing a roller coaster yoga move.
You can diet and lose weight BUT the diet ultimately ends because I deprived myself of all the foods I love, and I can’t stand it anymore! Forget you diet, I am going to eat those foods again and I’ll find something else. I lost weight and now I have gained it back. Frustratingly, many gained back more weight than when they started in the first place.
From the book “Intuitive Eating” by Evelyn Tribole and Elyse Resch they reference the data from 31 long term studies by UCLA researchers. Did you know that going on a diet is a consistent predictor of weight gain? No one wants to go on a diet to gain weight! Up to 2/3 of the people regained more weight than they lost (Mann, et al, 2007).
Consider your own path? Does this sound familiar?
How on earth do I get healthier without being on a diet?
Making long term changes in eating habits and behaviors is where you will win. Consider the results from the National Weight Control Registry. This organization was established in 1994 as the largest prospective study of long-term successful weight loss maintenance. Over 10,000 people have lost significant amounts of weight (66 pounds on average) and kept it off for long periods of time (over 5 years).
How did they do it? People lost between 30 to 300 pounds and a few patterns have emerged from participants that have continued to be successful.
1. They eat more fruits and vegetables
2. Increase planned exercise like going to a gym and increase lifestyle exercise like taking the stairs and parking farthest from the entrance in a store parking lot
3. All while and limiting portions.
4. Did they stop eating cake? Nope. They were mindful of the portion size. Did they avoid the Super Bowl party? Nope. They planned for it and were prepared with a game plan to continue to make healthy choices.
5. They eat breakfast
6. They weigh themselves once a week
7. They watch less than 10 hours of tv per week
8. 90% exercise about 1 hour per day
At our fitness camp, we don’t want to put you on another diet because we want you to be healthy for the long-term!
What does a healthy long-term eating plan look like?
- ½ or more of your plate veggies they are low in calories, will fill you up with fiber and water and heal your body with the phytonutrients that are packed into each bite
- A palm sized portion of clean, healthy protein
- 3-5 servings of fat – think a thumb’s amount of avocado, nuts and seeds
- A cupped hand of whole grains – brown rice, quinoa, oats, etc
- 2-3 serving of fruit per day with berries being on the top of the list
At Unite Fitness Retreat, we teach you how to mirror an eating pattern like this. Portion controlled but not starving. Delicious meals created by our talented chef’s and even enjoying a meal from a restaurant once or twice a week 🙂 We introduce you to ways of working out that may be new to you. If working out is already part of your plan, we can challenge you to your core. We are real people who are patient, understanding and passionate about what we do. We have a wellness program that works. Come and sit at our table, hike in our gorgeous back yard, dig inside yourself and get back on your intended path – become part of our family!