Do These 5 Things Before You “Diet”

For many people, including the majority of the clients I've worked with, the first step in a journey to better health or weight loss is going on a diet.*

*(Note: Weight loss does not always equate to better health, and better health can absolutely be achieved without a change in bodyweight!)

While they're popular and seemingly everywhere, diets should actually NOT be the first step toward making a change.

Americans have been dieting for decades, from grapefruit diets and low-fat everything, to South Beach, Atkins, and Keto.

Despite their distinct differences, those kinds of diets have a few major things in common:

1. They all work by controlling calorie intake
2. The long-term success rates are...not great, because they're either so restrictive that they're hard to stick to, or because they aren't designed for long-term use (like Whole 30, for example, and yes that's a diet, too.)

Restrictive diets are also associated with increased weight gain once a person stops the diet and returns to "normal" eating.

I can't tell you how many clients I've worked with over the years who claim WW/South Beach/Paleo "worked" for them...but if you only lose weight while you're on it, and you gain it all back plus some right away, that just doesn't sound to me like something that "works."

And that's precisely the point. They're not supposed to work, because if they worked long-term, customers wouldn't have a reason to keep coming back. Short-term results mean repeat customers.

Many "fad" diets are popular because they've gotten a lot of media coverage, the authors were on daytime talk shows, celebrities promoted the diets and the books. The diets are extreme because that's what catches people's attention, and more attention equals more sales. Many of the most well-known examples don't have a strong basis in actual nutrition science, or they selectively include the research that supports their claims without giving the full story.

There is a much better way. And that way is learning how to feed yourself so you can ignore the diet trend du jour and just...eat.

How?

Keep reading...

1. Drinking Enough Water

Not technically about "feeding" yourself, but staying hydrated is so important. The human body is predominantly made up of water, especially muscle tissues and blood. Consuming enough liquid and water-rich foods affects our digestion, muscle contractions, joint health, ability to regulate body temperature, and much more.

It's also one of the simplest things any of us can do to improve our overall nutrition. Drink when thirsty, with meals, and before and after exercise. Taking a peek at your pee will let you know if you're on track: clear to light yellow indicates adequate hydration; darker yellow means it's time to drink up!

2. Eating Enough Veggies

Most of us don't get enough fruits and especially vegetables in our daily meals. The USDA currently recommends 2 cups of fruits and 2-2.5 cups of veggies per day, but more is better, and more variety is even better. Eating fruits and vegetables in a range of colors provides powerful antioxidants, vitamins, and minerals, and are associated with lowered risks of cancer, stroke, cardiovascular disease, type 2 diabetes, and common eye diseases. The high fiber and water content helps you feel full longer, which can promote weight loss, and improves gastrointestinal health.

If you're wondering about supplementing with vitamins, powdered greens, or fruit and vegetable juices rather than the real thing, remember that "supplement" means "something that complements or enhances something else when added to it." Reach for whole fruits and veggies as often as possible to reap the most benefit from the plant -- including that important fiber and water!

3. Eating Enough Protein

Protein is arguably the most important macronutrient, as well as one that individuals -- especially women -- often don't get in sufficient amounts.

Protein is comprised of amino acids, which basically control everything that happen in the cells. Eating enough can increase or maintain muscle mass while lowering or maintaining body fat levels; help feel more satisfied after meals; help rebuild muscles and recover from illness and injury; and maintain bone density.

The amount of carbohydrates and fats we consume can vary based on our preferences and goals, but if we don't get enough protein, we're not going to be functioning properly.

So how much do we need? Roughly 0.6-1.0 grams per pound of bodyweight per day, or 1 palm-sized serving per meal. That means a relatively active person weighing 150 lbs should be getting between 90 and 150g of protein a day.

The Recommended Daily Allowance (RDA) is 0.8 grams per kilogram of bodyweight. Keep in mind that this is the base amount we need for basic functions, not for active lifestyles and building muscle, which require more. Eat up!


4. Consuming Enough Calories

Speaking of eating enough veggies and protein, make sure you're eating enough in general.

Yes, the basic equation for weight loss is calories in vs. calories out, but if you're consistently slashing calories below what your body needs for survival and daily life, your body will adapt by downshifting your metabolism. If you want to burn calories efficiently or increase muscle definition aka tone, you need to consume enough calories.

If you're hungry often -- stomach growling, headache, lightheaded, etc -- you need to eat more food.
If you're overeating or bingeing at night, you probably need to eat more food during the day.
And if you're tracking calories on an app like Chronometer or My Fitness Pal and you're routinely under your calorie goal by a lot, you probably need to eat more.

Food is fuel. Your body needs it. Our culture has taught us to cut calories, ignore our hunger cues, and fear eating "too much", but we literally need to eat, and many of us with a history of dieting do not eat enough. Again, eat up!

5. Eating Slowly and Mindfully

How do you know if you're eating "enough?"

Start by slowing down and paying attention to your food and your body. Take your time, and stop eating when you feel about 80% full.

When we rush through our meals in the car or in front of the tv or while scrolling on our phones, we tune out. We're not listening to our physical hunger and fullness cues, and that makes it way too easy to eat more than our bodies need.

By the same token, consistently undereating on restrictive diets also teaches us to ignore what our body actually needs.

Instead of stopping when the plate is empty or pre-portioning out what servings are "allowed," we can learn how to feed ourselves by simply paying attention, slowing down at meals, and learning what our unique bodies require. [More on eating mindfully here.]

To rewrite a famous quote:

If you give a person a diet to follow, they might eat well or lose weight for a short time.
If you teach a person how to feed themselves, they'll be able to eat well for a lifetime.

So before you invest in an extreme diet or a quick fix, start with just ONE of the tips above.