Dieting vs. Lifestyle Changes - What Works In The Long Run
Photo from bostonrockgym
It’s no secret that the dieting industry is vast. Everywhere you look, there is yet another diet that promises superior results in less time. Plus, with the number of incredible transformations, it can be tempting to try them out yourself.
But, is dieting truly as effective as people claim? Can it genuinely deliver results and help us retain them afterward?
Today, we’ll go over everything you need to know about diets and how they stack up against lifestyle changes.
What Makes Diets So Effective In The Short Term?
Yes, diets are effective – there is no arguing there. But what makes them so useful in the short-term?
Well, it all comes down to caloric restriction. You see, weight loss isn’t some magical process, reserved for the genetically-blessed or those who know some ancient Chinese secret. Weight loss, at its core, comes down to the consumption of fewer calories than you burn every day. In other words, you need to be in a calorie deficit. That way, you force your body to tap into its stores for the remaining energy it needs to keep functioning optimally.
Diets are incredibly good at making that happen. Consider, for example, low-carb dieting: it’s become wildly popular in recent years, and many people swear by it.
But do you know what? Low-carb dieting is not a magical way of eating that causes fat loss. It simply does a great job of helping you eat fewer calories, and you have no other choice but to lose weight.
One day, you’re eating all sorts of tasty high-carb foods, and then, all of a sudden, you’re not. Instead, you now eat lean meats, fibrous veggies, eggs, dairy, and such. These foods typically have fewer calories and are much more satiating. Without even realizing it, you’re now consuming much fewer calories, and weight loss is inevitable.
Why Diets Ultimately Fail
You’ve probably heard the saying, “95 percent of all diets fail.”
This is probably not entirely accurate, but there is merit to the statement. The truth is, you probably know at least one person who’s attempted to lose weight through dieting only to fail miserably. Heck, you might have tried it yourself. Plus, given the widespread ‘yo-yo’ effect of dieting, it’s not difficult to believe such statements.
But why is that? Since diets seem to work so well in the short-term, why are they such a disaster in the long run?
The answer lies within one simple factor: sustainability. You see, long-term results are predicated on long-term efforts. By definition, diets have a start and end, and we can’t reasonably expect to stay on a diet for the rest of our lives.
Sure, almost everyone can stick with a diet for a month and achieve some results. But what happens once the diet is over? In most cases, folks rever to their old behaviors but in a hungry and deprived state. This typically makes them overeat and regain all of the weight in half the time.
In essence, the question doesn’t regard the efficacy of diets – they do work. The real issue lies within sustainability and what we can do to maintain our results in the long run.
What’s The Difference Between Lifestyle Changes And a Diet?
To answer this, let me give you an example:
Say that two people, Bob and John, have the same goal – long-term weight loss. Bob goes down the traditional dieting route, does some research, and stumbles across a diet that he believes would get the job done. He’s already envisioning the finish line and knows precisely how long he needs to be on the diet.
John, however, goes down a different path. Instead of looking for a step-by-step solution to his problem, he starts making better choices:
Black coffee in the morning instead of the sugar-laden Starbucks drink
A salad and steak for lunch instead of his typical burger and fries
More water throughout the day
Less bread with each meal
At least ten minutes of exercise per day
Initially, Bob loses more weight because his diet is overly-restrictive, which makes him eat very few calories. John, on the other hand, doesn’t notice massive and sudden changes.
Six months later, Bob is attempting the third diet after his previous two failures, hasn’t lost any weight, and his relationship with food is much worse. John is now 15 pounds lighter, feels better than ever, has managed to develop even more positive behaviors, and is on the fast track to achieving the best shape of his life.
This is a hypothetical scenario, but it does a great job of illustrating the difference between making lifestyle changes and going on a diet.
A diet is designed to work in the long run. Lifestyle changes are designed to lay down the foundation and allow for real long-term transformation.
Dieting vs. Lifestyle – What’s The Better Choice?
To say that dieting is completely worthless would be a lie. It does work, and it can serve as a starting point to a weight loss journey. Seeing some quick results can be precisely what some people need to feel motivated and push themselves.
Plus, some people enjoy following a rigid plan and don’t fare well with too much flexibility.
For most people, however, a better long-term approach would be to make lasting lifestyle changes. Making lifestyle changes sets you up for long-term success because you’re creating a foundation of behaviors. The more you repeat them, the more natural they become, and the more their effects snowball – both the good and bad.
Lifestyle changes also make the whole process a lot easier and more natural for you. Focusing on lasting behaviors doesn’t deliver results initially, but it makes for an impressive transformation in the long run.
And finally, lifestyle changes help you tackle the unpredictability of life with grace. Instead of avoiding restaurants, vacations, social events, and such because you on a diet for the tenth time this year, you know that you can enjoy some of these simple pleasures without breaking your progress. You adopt a long-term mindset and overcome day-to-day obstacles much more easily.