Starting a new diet and sticking to it faithfully, only to discover that all your efforts have been in vain is a feeling many of us are extremely familiar with. The average person in the UK starts at least four new diets a year but inevitably starts gaining weight after losing an average of around 3 kg. This is because most diets deliver short-term results and fail to incorporate essential elements. This includes consuming fewer carbohydrates, a lot of good fat and exercising too much.
If you have been wanting to lose that extra bit of fat, the chances are you have been the victim of enthusiastic marketers selling new miracle diets for losing weight. Even most famous diets fail to deliver effective and long-lasting results. Hence, the importance of remembering that there is no ‘one size fits all’ solution for effective weight loss.
Here are some of the most common reasons why your diet may be failing to deliver results.
1 – Pushing yourself too hard
A great majority of diet plans, especially for women, encourage them to eliminate various food groups from their diet. They promise extremely fast results if you dramatically reduce your daily intake of carbohydrates. While this can be particularly useful for starting you on the path to healthy eating, such strict diets can be difficult to sustain long term. Diets which discourage you from consuming copious amounts of carbohydrates are best for losing weight in a brief period of time before you can then move on to a more sustainable option.
2 –You do not like the recommended diet food
This is a common problem that many people face with strict diets –they don’t like the recommended diet food and inevitably go back to eating unhealthy fried items, sugar and lots of saturated fat. While diet programs with speciality health store snacks and shakes can work for a few days, no one wants to eliminate yummy fatty delights from their lives forever.
3 – You do not support your diet with weight loss supplements
No diet, regardless of how effective it is, can make you achieve your desired weight on its own. To this end, it can be important to take effective weight loss supplements such as diet pills. A company I researched who have many satisfied customers and clear positive results from their weight loss pills are a brand called PhenQ. Their weight loss pills have many benefits including burning stored fat, suppressing your appetite, blocking the production of fat, and boosting your energy levels.
For women looking to lose weight fast or get in shape for the summer, diet pills can be a true blessing – they have all the benefits mentioned here and more while assuring that you can sustain your weight loss and achieve that perfect body you have been dreaming of.
4 –Your diet program does not have enough carbohydrates
Carbohydrates are the most important source of energy for your body – they not only fuel our muscles but also our brain. Diets which have small amounts of carbohydrates can yield satisfactory results in the short term but are inevitably bad for you in the long run. When your body doesn’t get the required amount of carbohydrates, it starts breaking down muscle which in turn reduces your metabolic rate. Thus, diet programs which encourage you to cut down your carbohydrate intake have clear negative side effects and can do more harm than good.
5 –You are consuming too much fat
This is no secret – too much fat can prevent weight loss, especially if you are eating more than you are burning. Foods such as olive oil, avocado and nuts are rich in good fats, but it is important to remember that they contain two times the number of calories of proteins and carbohydrates.
This means that diet programs which require you to consume increased olive oil or avocados for weight loss are not going to be very effective. The average adult requires around 60-80 grams of fat daily which makes for only a small handful of nuts, two servings of olive oil and a bit of oily fish – which would not be enough to satisfy your appetite.
6 –Your calorie intake is not enough
Diet programs inevitably require you to cut down your portion size. While portion control is an effective method of ensuring sustainable weight loss, it is important to remember that your muscles and brain require certain amounts of calories for energy. Not providing your body with the required calories slows down your overall system. This also means that you will be burning fewer calories, leading to more weight gain than ever.
Before settling down on a specific diet plan, check the number of calories that your body needs and compare your requirement with the calories allowed in the diet. If the program requires you to consume fewer calories than your body needs, then chances are that the diet will fail to deliver good results. It is crucial to eat enough so your body can function properly and burn fat.
7 –You are exercising too much
Lowering your calorie intake while increasing the number of calories you are burning could lead to a calorie deficit in your body. This can slow down your metabolic rate and consequently lead to weight gain in the long run. Hence, it is important to adjust your calories according to the number you are burning – for example, for every 400 calories you burn, include at least 200 extra calories in your diet to ensure that your body is not starved of essential calories and energy.
Another important tip is to not exercise too much as it can lead to exhaustion, depression and physical injuries. What’s more, excess exercise can signal the body to burn muscle for energy and store more fat which can lead to weight gain. Moderate physical activity such as exercising 30 minutes daily can keep you healthy and reduce the chances of high cholesterol, diabetes, high blood pressure, etc.
8 – You are eating at the wrong time
As a part of ‘cheat meals’ allowed in many dietary programs, we tend to reward ourselves with high calorie treats especially after dinner. Typically, we crave foods such as cheese, wine, ice cream, cookies and chocolates which are extremely easy to over-consume. Hence, if your diet does allow cheat meals or a little something after your evening meal, keep your consumption to less than 100 calories. This will ensure that you do not get problems such as acidity or an upset stomach, allowing your body to effectively burn the extra calories.
9 –Your dietary program concentrates on short term gain
Diets which promise fast results usually fail to recommend how to sustain the weight loss. A crash diet of 30 days cannot give you long lasting results – in fact, it is likely that you will gain even more weight after finishing the diet program.
Short term weight loss plans are almost never the answer for effective weight loss in the long run.
10 –Lack of learning
This is one of the most important reasons why your diet program fails to yield effective results, which can sustain long-term weight loss. Many people simply join short term programs for only one purpose – to lose weight and to lose it fast. However, this means that you are not focused on the right thing, which is building a healthy lifestyle including your diet. Your goal should not be fast weight loss. You should aim to learn how to control your portion sizes, consumption of healthy foods, frequent exercise, etc.
Many people struggle to lose weight whilst not realising that it is only a benefit of living an overall healthy lifestyle. Understanding that you need to ultimately take care of your body is the foundation for change. Moreover, following short-term diet plans is almost never the answer for sustainable weight loss, which is why the consumption of weight loss supplements are highly recommended, as they promote effective fat burning and reduce your appetite (along with eating healthy and exercising more).