It’s January, the time of year where resolutions are on the forefront of many people’s minds. You might not be a person that believes in resolutions, but this time of year many people have health and wellness on the brain. In part due to the overindulgence that most of us have enjoyed over the last few weeks, and in part on account of January being a natural time to reset and think about the person you want to become in the next 12 months. 

It’s also the time that many will explore the possibility of trying a new diet on for size. I like to think that at this point most people understand that a fad diet is not the answer for sustainable weight loss; however, the booming 72 billion dollar weight loss industry would indicate otherwise. I understand the allure of a plan that promises quick results and requires minimal effort instead of thoughtfulness & will power; however, keep in mind that quick results generally don’t equal sustainable ones. A meta-analysis by T Mann in 2007 highlighted two main conclusions around dieting. Firstly, that fad diets do lead to weight loss in the short term. Most individuals were seen to lose 5-10 % of their baseline weight. Second of all, that this weight loss is not maintained and usually lead to more weight gain over time. 

All that said, instead of focusing on the plethora of reasons that fad diets are not something that I recommend, this article is going to emphasize some key components of a plan that will set you up for success both physically and mentally.  

Prepare for the long haul

Recognizing and accepting this is key. I always tell my clients that it took them a set amount of time to get to this place, and it’s going to take time to get back to where they want to be. Changing habits, and learning what works for your body takes time. Rarely is a weight loss journey linear and quick without bumps in the road. If you commit to knowing that you’re in it for the long term it will be easier to get back up when you fall down (and you will fall down – so buckle up).

Make sure your plan is Individualized

This is best done while working with a professional. You won’t find a tailored approach online…at least I haven’t.  I know what you might be thinking and yes, I would recommend eating more vegetables and decreasing refined carbohydrate intake to every person that I work with. However, the keys to developing a sustainable plan are to understand your triggers, your baseline knowledge, your food preferences and your distastes. Working with a registered dietitian (RD) will help you develop a starting point that doesn’t feel overwhelming, and will provide you with strategies to more easily navigate your triggers. An individualized plan will meet you where you’re at so you can grow your knowledge and change your habits (leading to sustainable change). They can also help make changes if, or when, you hit a plateau. 

Make sure your plan is sustainable

Sustainability is key! Slow and steady wins the race when it comes to long term weight loss. You might be able to be on a liquid diet for a week, but I promise you it is not enjoyable. You might be able to cut out a whole food group for a month, but what happens when it’s your birthday or anniversary … what then? The problem with many diets is that they are not sustainable, you are in a calorie deficit and you will lose weight but what happens when you can’t follow the diet anymore? 

Well balanced plan for long term weight loss and health

If you want to commit to change long term, then you need the plan to work for you. That means making sure that it is nutritionally adequate. Many fad diets remove food groups, and I would ask you to approach such diets with caution. Staying on these diets long term can cause deficiencies in many macro and micronutrients, leading to unhealthy outcomes. 

I hope I gave you something to think about moving forward into 2021. Statistically, if you follow a “diet” you will be right where you started this time next year. So this year, look at weight loss a little differently, and do something different about it!

If you are having trouble navigating weight loss, remember you can always book a free consult to address any questions you may have.

Happy 2021.