Why Diets Fail: The Missing Piece to Long-Term Success
Do you ever feel like you’ve tried every diet, only to end up right back where you started? It’s not just you.
Here are some common reasons diets are not meant to last:
#1 They’re too restrictive
The moment we label food as “off limits” our brain goes into overdrive, making us want it even more! There’s actually a name for it - psychological reactance - when we feel restricted, we naturally want to rebel. Think about it, as soon as someone tells you you cannot do something there’s a little alarm that goes off in your head ready to say “excuse you?!” That’s why extreme diets don’t work - they just make you obsess over the foods you can’t have - remembering them as so much better in your head than they actually are.
What to do instead?
Ditch the all or nothing thinking - instead, practice moderation.
Follow the 80/20 rule - if you signed up to my emails, you know I talk about the 80/20 rule - where you follow an 80% nutrient dense diet, and allow for fun with the other 20%.
Reframe your mindset - instead of “I can’t have a cookie”, ask yourself "“do I really want a cookie right now?”
#2 They focus on willpower
If you’re anything like me, you know we cannot trust willpower. One day you wake up ready to hit the gym and eat a salad for breakfast, and the next its rainy and gloomy so you want to call in sick to work. But hey, do we actually call in sick?! we do not! and why is that? Because there are systems put in place to make it very clear to us this is not an option. The same works for your lifestyle - unless you have systems and habits set in place that align with your goals…you’re in big trouble! Relying on willpower will make you ecstatic and so proud of yourself and drowning in guilt on the next.
What to do instead?
Plan ahead - prepping, prepping, prepping! Made the decisions ahead of time, so you remove the stress of having to make a split minute decision at 6:45AM.
Keep healthy options the easiest choice - make your fridge your friend - get rid of anything that you’ll regret eating, and instead, stock up on some yummy snacks that won’t end up causing you to bloat and drown in guilt. Keep healthy foods visible, and unhealthy foods out of reach.
Focus on identity shift - shift your mindset from “I can’t eat this” to “I don’t eat this” - it makes a huge difference in your brain. When you begin associating yourself as this new person, your brain begins acting like it.
#3 They don’t fit your lifestyle
I remember going to a personal trainer once, and on our first meeting she gave me a nutrition plan. It was something along these lines: “hot water with lemon at 6AM, breakfast at 7AM, lunch at 1PM, and dinner at 5PM”. Now, it sounds all fun and dandy except for the fact that at the time, I start work at 6PM. And, finish around 2AM. ??? How does that work? I came home that day so confused, that I already felt like I failed without even trying it (I actually tried to make it work for a few days, until I realized that it’s not going to work for me). The point is, that plan in no way was possible for my lifestyle, even though the idea behind it was good. If you choose to become a vegan but your family who does all the cooking are carnivores…that might pose an issue!
What to do instead?
Start where you are, not where Instagram says you should be - you don’t have to change into a gym loving, clean eating robot. Small shifts make lasting results.
Make changes that fit your routine - if you hate cooking, don’t pick a plan that has you in the kitchen for 3 hours a day
Build a lifestyle, not a quick fix - if you can’t see yourself doing it in 6 months, it’s probably not the right choice for you (my plans help you make choices that actually stick).
Bottom line -
Diets fail because they’re not designed for you. They expect you to rely on willpower, flip your whole lifestyle upside down, and pretend cravings don’t exist. That’s not real life.
You don’t need another strict plan. You need a shift - something that works with your body, your schedule, and your goals.
That’s exactly why I created Shift360 Nutrition. My coaching and meal plans are built to help you stop starting over, and finally feel in control of your health.
You don’t need more discipline - you need a better plan.
Lets build one together
Always with you,
Alexandra - Sasha
