Diets Don't Work...This Does

peterdt

Please take 10 minutes to read this article. I think this is spot on for what needs to be done to lose the weight and keep it off.


Taken from the following article:
http://www.psychology.org.au/Content.aspx?ID=3840.

PSYCHOLOGICAL TREATMENT PLAN FOR WEIGHT MANAGEMENT USING A NON-DIETING APPROACH

1. Education about why dieting doesn't work (outlining the physiological and psychological consequences of dieting).
2. Encouraging clients to let go of dieting and food rules
3. Encouraging flexible thinking rather than 'all or nothing' patterns
4. Teaching mindful eating skills
5. Reducing the focus on body weight as the outcome of interest
6. Identifying health and wellness values as the primary outcome
7. Improving body image
8. Building self compassion

peterdt

I've revised the above recommendations to make a new set of "rules" for myself.

My weight loss plan:

1. Educate myself about why dieting doesn't work and understand the physiological and psychological consequences of “dieting”.
2. Let go of my dieting and food rules.
3. Be flexible in my thinking rather than taking an 'all or nothing' approach.
4. Become a mindful eater.
5. Don’t be so focused on reducing my body weight.
6. Focus instead on health and wellness as most important.
7. To feel good about how I look now, not sometime in the future when I finally am no longer obese.
8. Have compassion for myself.
9. To help others through support and encouragement in their weight loss efforts.

heybales

deserves a bump, though this still probably isn't a busy enough time.

Chief_Rocka

dieting worked for me

MidwestAngel

dieting worked for me

RevNimue

I've taken the same approach when I started this year. I found when I took the Diet approach all or nothing that personally I would fail and fall off the horse numerous times and finally just give up and go for another approach on the diet bandwagon.

quirkytizzy

This is absolute sage wisdom. It wasn't until I applied every one of those rules that I really started losing weight and feeling better. Cheers!

dogo187

To see my approach listed to neatly is awesome!

I tell anyone and everyone who will listen that dieting doesnt and wont work and that its about changing your approach to eating that will...

Going to put this post on my wall for my friend to see!!!!!

amntsu

Awesome plan for a lifetime of healthy living!

Coramae09

Exactly! Thank you for posting!!!

dogo187

bumping this...great article, probably one of the best ive read in a long time!

MaraDiaz

The one thing that has helped me most as a binge eater isn't on there.

Know your triggers, then avoid them.

Maybe there aren't as many of us as I thought there were, though.

DanaDark

I am a numbers and science guy.

Attitude can change how you feel. It cannot change reality.

I'd advise against ignoring food rules and diet rules. No matter how you feel, 3500 calories is still 1 pound of fat and eating above TDEE is still weight gain.

Lilymay2

Totally attitude..!! So many of my friends have gone by the restrictive approach only to crash and burn.

Mindful eating & eat clean food. No additives. Healthy is most important becuase you will feel better and can be more active.

DanaDark

YOU ARE CORRECT. DIETING IS FRAUD. THE SCIENCE SHOWS DIETING DOES NOT WORK.

OVER 98 % OF PEOPLE REGHAIN IN 6 TO 10 YEARS.

THE REASON? B I O L O G Y/



EAT LESS MOVE MORE IS A FAILURE AND NOT BASED ON SCIENCE.

Holy dog snot, you're a troll aren't you?!?!

Hearts_2015

I've revised the above recommendations to make a new set of "rules" for myself.

My weight loss plan:

1. Educate myself about why dieting doesn't work and understand the physiological and psychological consequences of “dieting”.
2. Let go of my dieting and food rules.
3. Be flexible in my thinking rather than taking an 'all or nothing' approach.
4. Become a mindful eater.
5. Don’t be so focused on reducing my body weight.
6. Focus instead on health and wellness as most important.
7. To feel good about how I look now, not sometime in the future when I finally am no longer obese.
8. Have compassion for myself.
9. To help others through support and encouragement in their weight loss efforts.
10. Learn your triggers and avoid them.

The one thing that has helped me most as a binge eater isn't on there.

Know your triggers, then avoid them.

Maybe there aren't as many of us as I thought there were, though.

We're here, trust me!

Also thanks Peterdt for the list, great to see it all in one place in a list! Looking forward to reading the article as time permits!
This is worthy of printing out and hanging on the fridge, mirror, work or anyplace else that's handy.

Emmabulliemum

very true I don't do DIET anymore ,this is a lifestyle change only when you drop the word diet do you really start to see your life changing

MaraDiaz

OVER 98 % OF PEOPLE REGHAIN IN 6 TO 10 YEARS.

Yeah, but I bet they get more enjoyment out of that 6 to 10 years that they were a normal weight than they would have if they'd just stopped fighting it and spent those years obese. Or died.

MaraDiaz

I've revised the above recommendations to make a new set of "rules" for myself.

My weight loss plan:

1. Educate myself about why dieting doesn't work and understand the physiological and psychological consequences of “dieting”.
2. Let go of my dieting and food rules.
3. Be flexible in my thinking rather than taking an 'all or nothing' approach.
4. Become a mindful eater.
5. Don’t be so focused on reducing my body weight.
6. Focus instead on health and wellness as most important.
7. To feel good about how I look now, not sometime in the future when I finally am no longer obese.
8. Have compassion for myself.
9. To help others through support and encouragement in their weight loss efforts.
10. Learn your triggers and avoid them.

The one thing that has helped me most as a binge eater isn't on there.

Know your triggers, then avoid them.

Maybe there aren't as many of us as I thought there were, though.

We're here, trust me!

Also thanks Peterdt for the list, great to see it all in one place in a list! Looking forward to reading the article as time permits!
This is worthy of printing out and hanging on the fridge, mirror, work or anyplace else that's handy.

I'm starting to wonder if there is room for me in the biology side of the psychology of nutrition (convoluted sentence, I know!) just because so few seem to understand that there are purely chemical triggers to binging that aren't related to emotion and that can be controlled with avoidance.

MiTime2016

The one thing that has helped me most as a binge eater isn't on there.

Know your triggers, then avoid them.

Maybe there aren't as many of us as I thought there were, though.

Yes, there are as many as you thought, probably more.
It's just that this article isn't really referring to those of us that are already there. It's more of a from the beginning guide on treating obesity. The article points out that so much emphasis on weight and food rules leads us into behaviors like bingeing.

Good article ... thank you.

chamorita79

I have always known that diets dont work however it took me years and years of failed diets to come to the realization that what I needed to change was my perspective about life. I started a lifestyle change at the beginning of this month. I stocked my fridge with fruits, vegetables, lean proteins and other healthy foods and stored away the junk food(out of sight out of mind). I pay attention to portion sizes. I measure out all my food which helps with keeping track on mfp and I incorporate exercise into my day whether it be playing with my child, going to the gym or doing some housework. I try my best to be more active. I drink plenty of water. I buy and prepare most of my meals however on occasion I eat at a restaurant and avoid fast food and try and pick the healthiest items on the menu. Now and then I indulge in something i am craving however I try to eat a single serving of that item and of course calculate it into my daily calories. With all these changes I don't feel limited or deprived like I used to in the past on my diets.

peterdt

I am a numbers and science guy.

Attitude can change how you feel. It cannot change reality.

I'd advise against ignoring food rules and diet rules. No matter how you feel, 3500 calories is still 1 pound of fat and eating above TDEE is still weight gain.

it's funny you should point that one out. For me, I love the numbers too. I think it is a balance. I still watch what I eat and count the calories. And I'm not going to stop. I need that to continue to become healthier. Perhaps a revision of rule number 2 is in order.

Regarding the science I think every body is different. And due to the comlexity of the food combinations we need to eat to be healthy the benefit or harm any one food can do will take us decades if not centuries to figure out. This is very interesting and I look forward to what more reserach reveals. For sure we know most veggies and fruits are good. Processed foods bad. red meat bad. Strength training and cardio good.

peterdt

The one thing that has helped me most as a binge eater isn't on there.

Know your triggers, then avoid them.

Maybe there aren't as many of us as I thought there were, though.

this kind of addresses binge eating:
4. Become a mindful eater.

peterdt

I have always known that diets dont work however it took me years and years of failed diets to come to the realization that what I needed to change was my perspective about life. I started a lifestyle change at the beginning of this month. I stocked my fridge with fruits, vegetables, lean proteins and other healthy foods and stored away the junk food(out of sight out of mind). I pay attention to portion sizes. I measure out all my food which helps with keeping track on mfp and I incorporate exercise into my day whether it be playing with my child, going to the gym or doing some housework. I try my best to be more active. I drink plenty of water. I buy and prepare most of my meals however on occasion I eat at a restaurant and avoid fast food and try and pick the healthiest items on the menu. Now and then I indulge in something i am craving however I try to eat a single serving of that item and of course calculate it into my daily calories. With all these changes I don't feel limited or deprived like I used to in the past on my diets.

sounds like you are doing great so far! I am doing almost everything same as you. Except sometimes I feel limited or deprived which is bound to happen when you've been at it for 8 months. watch the 6 month mark..... for some reason that is a difficult time for most people "dieting".

MaraDiaz

The one thing that has helped me most as a binge eater isn't on there.

Know your triggers, then avoid them.

Maybe there aren't as many of us as I thought there were, though.

this kind of addresses binge eating:
4. Become a mindful eater.

Hm true. You'll have to forgive me, ever since I realized some of my eating habits can be controlled simply by avoiding certain foods entirely I've been obsessed with it. :blushing:

mtabh

This is my plan exactly. Never seen it so well worded, though.

Vailara

They mention Health At Any Size, and talk about turning the focus from weight loss to health. It seems as if the intention is to improve physical and emotional health, rather than to lose weight.

kfesta52

I am a numbers and science guy.

Attitude can change how you feel. It cannot change reality.

I'd advise against ignoring food rules and diet rules. No matter how you feel, 3500 calories is still 1 pound of fat and eating above TDEE is still weight gain.

it's funny you should point that one out. For me, I love the numbers too. I think it is a balance. I still watch what I eat and count the calories. And I'm not going to stop. I need that to continue to become healthier. Perhaps a revision of rule number 2 is in order.

Regarding the science I think every body is different. And due to the comlexity of the food combinations we need to eat to be healthy the benefit or harm any one food can do will take us decades if not centuries to figure out. This is very interesting and I look forward to what more reserach reveals. For sure we know most veggies and fruits are good. Processed foods bad. red meat bad. Strength training and cardio good.

If the "food rules" one is related to creating arbitrary rules for yourself that you're likely to break and then berate yourself (like, don't eat after 8, never have this or that food or food group, etc) then I still agree with that. But, we do have to acknowledge that the rules of physics, biology, thermodynamics and such do still apply! (ETA that triggers for binges might be one good exception to the "no rules" though.)

MasOyama

DIETING DOES NOT WORK. THIS IS WELL ESTABLISHED BY SCIENCE.

BigTnew

dieting worked for me

+1

KenosFeoh

It doesn't mean much to me.
As far as I am concerned, absolutely everyone is "on a diet". We've all got some style of eating, and that makes up our diets.

The only thing that has ever worked for weight reduction for me is to go on a diet different from what I usually eat. This time I need to keep paying attention when I reach maintenance. What I've done in the past is go on a diet until I lost all the weight I wanted to lose, then I returned to my "normal" diet.