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“Going on a Diet” is a Mistake

May 10, 2017 by Audrey D

Going on a Diet

While changing your eating habits is the best thing you can do if losing weight is your goal, there’s a difference between “diet” as in changing how you eat, and “going on a diet”.

“Going on a diet” tends to foster the mentality of a quick, temporary solution. You’ll go on this diet, and once you hit your goal weight, you can go back to eating “normally” again. But losing weight is a long, slow process. You have to play the long game. And weight loss is definitely a mental game. While you might have a certain event in mind you want to lose weight for, you also want to be as healthy as you can be for the rest of your life. You have to define a new “normal”. If you simply go back to your previous eating habits after hitting your goal, you’ll gain the weight back, and end up where you started.

This “quick fix” mentality tends to also foster impatience. Many diets make claims about how quickly you can lose weight that are nearly impossible to emulate. So you try it, don’t see the results as quickly as you’d like, and so you figure it’s not working, and switch to something else. The process takes time, and you also have to give it time to work.

Not all diets are good for you. You can still end up overeating on some diets. Usually, this is by not sticking to them strictly. But just because a food is “healthy” doesn’t mean you can eat as much of it as you want. For example, if you go on a Paleo diet, you should be eating lots of vegetables. But too often, people cut out some starches, and say “I can have as much bacon as I want!” That’s not good for your cholesterol. Fruit is chock-full of healthy micronutrients, but it also has a lot of sugar and tends to be calorically dense.

The key to making a diet work for you is to only make changes you can stick with for life. Remember, reaching your goal and going back to your previous habits will put you right back where you started. Think of this as a life long process to keep good health. You are not just losing weight, but keeping it off. And if you want those permanent results, you will have to make permanent changes.

All that said, following a traditional “diet” can help you get started with your weight loss journey. It serves as a road map telling you where to go and where not to tread. For help on deciding what sort of diet is right for you, check out my free Ultimate 13-Diet Comparison Guide.

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Filed Under: Diet Tagged With: diet, dieting

Why Diet Matters More than Exercise for Weight Loss

October 26, 2016 by Audrey D

Why Diet Matters More than Exercise for Weight Loss

 

I’m sure you’ve heard the oft-cited statistic that diet is 70-80% of weight loss, and that exercise makes up the remainder. Let me explain why.

Earlier this year, I got myself a FitBit Blaze which has a built-in heart rate monitor. This means that by telling the app my height and weight, it bases my calorie burn throughout the day on that combined with my heart rate. This helps give me a much more accurate picture of my TDEE than just using a calculator alone. That said, the calculator I tend to use is really close to what my FitBit tells me.

The other data that I get from my FitBit is how many calories I burned during exercise, and how that compares to my total calories for the day. In the example below, I went for a one-mile walk and burned 126 calories. But that was just a smidgen of the 2020 calories I burned over the course of the entire day.

calories burned

So where does the rest of that calorie burn come from? That’s where your basal metabolic rate (BMR) and Total Daily Energy Expenditure (TDEE) come from. BMR is how many calories your body burns just to keep you alive if you laid in bed all day. TDEE takes into account your average activity throughout the day, and includes things like calories burned to digest food, get dressed, walk to the coffee machine, bounce your leg up and down if you’re the fidgety type.

So you can see that very few of the calories I burned for the day are attributed to the exercise I did. Just over six percent. Most of my calories burned are based on my BMR. The only way to change your BMR is to increase your lean muscle mass through resistance training (either body-weight exercises or lifting weights). On the other hand, I consumed just over 1500 calories that same day. That comes out to about 74% of the calories I burned for the day. So you can see how changing how I eat can have a much greater impact on my weight than changing how much I exercise.

Which brings us back around to the weight loss equation. TDEE minus 500 calories each day equals weight loss of one pound per week. In order to burn off 500 calories, I would have had to walk five times as far. That would have been 5 miles, and it would have taken me nearly two hours at the pace I was going (which was, admittedly, somewhat leisurely). That is a lot of time and effort. It is far easier for me to simply cut 500 calories worth of food from my diet. If you drink your calories in the form of soda, energy drinks, alcohol or specialty coffees, the quickest way to cut those calories is to switch to water or a calorie-free version of your favorite drink. I get that it is difficult to go from a double shot mocha with whipped cream to black coffee, but if you can manage the swap, you can reach your goals so much sooner, and without feeling like you’ve had to completely sacrifice something.

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Filed Under: Exercise Tagged With: calories, dieting, Exercise, Nutrition

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