We usually reach for a diet, aka a temporary change in eating habits, when we want to lose a few kilos. The downside of any short-term decision to change is that we quickly revert to our previous eating habits.
Dieting focuses on food intake, while lifestyle changes include what you eat and regular physical activity.
When it comes to weight loss, dieting provides a temporary solution and a unique approach to a multifaceted, long-term health problem. As most people already know, diets do not work in the long run – they usually help us lose 5 to 10 kg in a short period, but you will likely gain the weight back after those diets. Studies have shown that almost 70% of people regain the weight they lost during diets. These further states that only 30% of people who change their lifestyle stay at their desired weight.
According to scientific research, these behavioral patterns alone (which include eating regular meals, exercising for an average of one hour every day or every other day, and maintaining a consistent diet during the week and on weekends) are key to keeping your desired weight and balance in both physical and mental health.
The thing that you need to implement, for a long-term benefit, is a complete lifestyle change! And it consists of adopting healthy habits that promote long-term weight control and health. Changing your lifestyle can help you enjoy food guilt-free because you already have guilt-free food alternatives. Lifestyle changes are permanent, and your main goal is to live longer by taking care of yourself.
The results are also unlimited. When you align your diet and lifestyle changes with your positive outlook on life and behavior, you won’t put too much stress on your body. Changing your lifestyle can help you enjoy food without feeling guilty, i.e. finding alternative meals that you can enjoy. Always try to look at the bigger picture and adopt healthy habits to be healthier and happier.
It’s easy to say, but how do you start? Read some of our tips below:
1. You need to have patience
Don’t expect to see results right away. Your goal is long-term! Give your body time to get used to these changes.
2. Step by step
Some people can multitask, while others cannot. So if you cannot give everything up right away, start by changing your habits. Give yourself one item a week or a month, focus on one challenge, and when you’re done with it- move on to the next one. Start with small changes for a better tomorrow!
3. Find a partner
Find someone who will support you or even work with you on this goal.
4. Ask for support
There will be days when you want to give up, when everything seems pointless, that’s why it’s so important to have someone to give you a boost! Creating change is hard, it takes time and commitment, but you can do it. Failure is normal and okay, however when it happens – get up and get back on track.
So try to get at least 45 minutes of moderate exercise 3-4 times a week and adopt healthier eating habits such as reducing or eliminating sugar-sweetened beverages, getting plenty of fruits and vegetables, and snacking on nutritious foods instead of junk food. Set realistic goals and adopt patterns that you can sustain for the rest of your life, instead of temporary quick fixes.
And if you don’t know how and where to start, or maybe even why you should start changing your lifestyle, you can always consult a professional who can create a complete meal and exercise plan for you to follow.
To conclude – a diet is only a temporary solution, if you have decided that you want to be healthier and more beautiful in the future, you will have to make a little more effort. Starvation is not the solution and there is always a way to not give up everything you love without achieving the desired results.
Author: Tamara Vulović, Certified Personal Trainer & Inspiring Growth and Transformation Influencer
