I saw an infomercial the other day for a weight loss solution targeting the frustrated people who “fail to see results from diet and exercise.” I had to scratch my head on that one. When do diet and exercise fail?
This, of course, is a trick question. Diet and exercise don’t fail. The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show. Plain and simple. End of story.
I’ve[DC1] seen more clients than I can count transform their bodies through the power of diet and exercise. Without surgery … without gadgets … without pills.
The real question to ask, when you’re not making progress towards your fat loss goal, is not why diet and exercise fail you, but rather why have you not stuck with your plan?
- Why it feels like diet and exercise have failed – For many, the frustration of not seeing immediate results can be disheartening. Here are some common reasons why people feel their efforts aren’t paying off:
- Unrealistic expectations – We live in a world that craves instant gratification. Many people start a new diet or exercise regimen with the expectation of seeing dramatic results within days or weeks. When those results don’t materialize, it’s easy to feel disillusioned and give up. It’s crucial to understand that sustainable weight loss and body transformation take time.
- Inconsistent effort – Consistency is key in any fitness journey. Skipping workouts, indulging in cheat meals too frequently, or failing to adhere to a diet plan can significantly impede progress. A lack of consistency can make it seem like your efforts are in vain when, in reality, you haven’t been following the plan long enough to see results.
- Ineffective plans – Not all diet and exercise plans are created equal. What works for one person may not work for another. It’s essential to find a plan that suits your body’s needs, preferences, and lifestyle. Sometimes, people don’t see results because they’re following a plan that isn’t right for them.
- Underestimating the effort required – Transforming your body requires hard work, dedication, and a significant amount of effort. Some people may underestimate the commitment needed to see real changes. When the effort surpasses expectations, it can be tempting to give up, thinking the plan itself is flawed.
- How to stick with a diet and exercise plan – I will not downplay the hard work that goes into sticking with a diet and exercise plan, day after day, week-after-week, in order to achieve a stunning body transformation.
It takes dedication, focus, energy, determination, and a stubborn refusal to quit. Make no mistake about it: losing fat is hard work! This is precisely why so many people give up before experiencing the body that they really want to have.
So, you wonder, why are some people able to stick with the process long enough to transform their bodies while others jump ship after a few weeks?
Here are the four steps to sticking with diet and exercise for the long haul.
- Mentally and emotionally lock on to the idea of the new, sexier you.
You can’t casually date the idea of transforming your body. This isn’t a noncommittal, no-strings-attached relationship — you’ve got to go all in, both mentally and emotionally.
Attach yourself to the idea of a brand new you; focus on how you will feel, what you will wear, and how life will improve once you achieve your fat loss goal. The stronger your feelings and mental image become, the more likely you are to succeed.
- Visualization techniques
Visualization can be a powerful tool in achieving your fitness goals. Spend a few minutes each day imagining your future self — what you look like, how you feel, and the confidence you exude. This mental imagery can strengthen your commitment and keep you motivated through challenging times.
- Set clear, attainable goals
Break down your ultimate goal into smaller, manageable milestones. Celebrate each achievement, no matter how small. This approach not only makes the overall goal less daunting but also provides frequent boosts of motivation.
- Keep the game plan as simple as possible.
There is no need for fancy diet plans or complicated exercise movements when it comes to dropping pant sizes. Keep your game plan as simple and boring as possible, even eating the same meals every day and exercising at the same time for the same length (with varying intensity), until your big fat loss goal has been met.
Until your big fat loss leap has been made, just stick with an uncomplicated game plan that works.
- Simplifying your diet
Choose a diet plan that includes a variety of whole foods you enjoy. Meal prepping can help you stick to your diet by having healthy meals readily available. Aim for balance — including lean proteins, healthy fats, and complex carbohydrates in your meals.
- Streamlining Your Exercise Routine
Find a workout routine that you enjoy and can consistently follow. Whether it’s weightlifting, running, or group fitness classes, the key is to stay active regularly. Consistency is more important than intensity, especially when starting out.
- Plan for the resistance.
It’s naïve to think that your body transformation journey will be all smooth sailing. Realistically, you will run into resistance time and time again.
This resistance will come in the form of tempting cheat meals, tired muscles, lazy friends, and waning motivation. But, most powerfully, the resistance will come from inside of you. It’s natural to resist change, and transforming the shape of your body is a big change. Plan for the waves of resistance. See it coming before it crashes over you, and you’ll be able to stand strong long enough for it to recede without hampering your progress.
- Anticipating challenges
Identify potential obstacles that could derail your progress. This could be anything from social events that tempt you to break your diet to periods of high stress that sap your motivation. Having a plan in place for these situations can help you stay on track.
- Building mental resilience
Developing a strong mindset is crucial. Practice positive self-talk, stay focused on your goals, and remind yourself of your progress and why you started. Mental resilience can help you push through tough times and stay committed to your plan.
- Build in accountability.
This is the most important step by far. It is essential to build accountability into your fail-proof fat loss plan. A friend, a coach, or a mentor who has a vested interest in seeing you succeed will save you from throwing in the towel when things get tough.
The role that I fill for my clients is the accountability to keep them on their path to health and fitness with my support, instruction, and encouragement. I celebrate every inch lost and every ounce of new confidence gained.
- Finding an accountability partner
Look for someone who shares your fitness goals or who has successfully achieved their own. This could be a workout buddy, a family member, or a professional coach. Regular check-ins and sharing progress can keep you motivated and accountable.
- Joining a community
Being part of a fitness community, whether online or in person, can provide additional support and encouragement. Sharing your journey with others who understand your challenges can make the process more enjoyable and less isolating.
Diet and exercise don’t fail — we do, by not sticking with them long enough to see the results. The journey to a healthier, fitter you requires dedication, consistency, and a solid plan. By mentally committing to your goals, keeping your plan simple, anticipating and planning for resistance, and building in accountability, you can overcome the obstacles standing in your way.
Remember, the process of transforming your body is a marathon, not a sprint. Stay the course, be patient, and trust in the power of diet and exercise to deliver the results you seek. The fit and fabulous you is just around the corner — stay committed, and you’ll get there.
[DC1]Do you have any stats about the number of people who are on diet/exercise plans in the US, how many quit, etc.?
