Habits of Successful Dieters

“If you can’t see yourself sticking to your diet one year from now, you need to re-think your strategy. If you don’t like the way you eat, you won’t stick to it for long, and it’ll only be a matter of time before you jump ship and end up regaining all the weight.”

-Sohee Lee, MS, CSCS, CISSN

When we hear “diet,” we typically think of the fads and trends requiring drastic diet changes for a certain time for quick results. However, our “diet” is defined as that which we habitually take in.

Unfortunately, about 95% of people who go on “diets” and lose weight gain it all back within three years or less, and about 30-60% of these folks end up gaining back more than they lost to begin with. (This is due to poor execution and adherence, along with metabolic adaptation, but we’ll save that deep discussion for another day).

So, what are the successful 5% of dieters doing to not only lose weight but keep it off?

Here are some habits of successful dieters…

Their focus extends beyond today into the long term.

Successful dieters are not after the quick fix or magical solution. They fully realize and accept that doing things the healthy way, the right way, simply takes time and consistency, but that it’s well worth it, and they’ll value it more because they have established their “why” and put in the work. Today’s feelings do not dictate their behavior, because their sights are set on tomorrow and beyond.

They are mindful and aware of their strengths and weaknesses.

Some things come naturally and easily for us. Others do not. Successful dieters know where their struggles lie, and subsequently avoid situations that may set them up for failure. Adversely, they know their strengths and use those to their advantage.

Their approach is sustainable.

Knowing one’s self is key to establishing that which is sustainable. If you love carbs, the keto diet likely won’t go well for you. Therefore, it will not be sustainable long-term. Successful dieters choose a path that is congruent with their preferences and strengths.

They work with themselves instead of against themselves to promote adherence.

Finding that which is sustainable then leads to greater overall adherence. Successful dieters on a sustainable fitness journey are far more likely to adhere to that journey long-term.

They welcome structure.

We humans tend to thrive on structure from infancy. In this regard, leaving the guesswork in someone else’s hands (i.e. a trainer or coach) provides structure which subsequently provides more confidence and adherence. Most successful dieters currently do, or have at some point, work(ed) with a trainer or coach.

They practice some form of cognitive restraint.

Successful dieters incorporate some form of ongoing cognitive restraint in regards to food intake, whether it be sacrificing some time to track calories and nutrients (i.e. flexible dieting), restricting certain macronutrients (i.e. keto, low carb), limiting their food intake to certain feeding windows (i.e. intermittent fasting), controlling their portions, etc. But remember, the choice comes down to what works for that individual, not what makes their life a living hell that becomes impossible to manage so that they quit.

They monitor themselves.

Successful dieters keep themselves in check. This may look like regular weigh-ins, tracking their calories, weighing their food, etc. We all fall off track a bit at times, but the self-monitoring is a game changer as it tends to reel one back in before venturing too far off. For example, if you’re tracking food intake or weighing yourself regularly but become lax for a time, and that weight or body fat % subsequently starts creeping back up, you’re more likely to self-correct sooner due to that awareness, and get back on course thanks to the conscious feedback. Otherwise, little slip-ups don’t seem like a big deal or that they’ll make any difference while you’re not seeing its effect, until you find yourself way off course later on down the road and wonder how you even got there. Successful dieters save themselves the grief!

They exercise too.

It’s no secret or debate- exercise goes hand in hand with a healthy diet for weight loss and maintenance. Over 70% of successful dieters (those who lose weight and keep it off) also participate in regular exercise. Exercise improves metabolic function and has been shown to prevent the increased fat cell number often seen with accelerated weight regain post-diet, as well as lowering the body fat set point your body tries to sustain. Regulated hormones affecting hunger and satiety (as well as other positive effects on health markers) is another huge benefit of regular exercise as it promotes healthy weight maintenance.

They seek out social support if needed.

Many people simply do better with others on their journey with them, or at least an accountability partner. Successful dieters can often attribute some of their success to the encouragers, motivators, and workout partners they’ve encountered along the way. So, if it pushes you to do better, then by all means, seek out social support!

 

Keep shining!

Your trainer and coach,

Kandis