There are so many reasons fad diets fail. It’s not because of a lack of willpower or motivation to reach our goals. We might feel like we’ve failed ourselves, but that isn’t why the fad diet we tried didn’t work out. In truth, there are much bigger reasons why these plans crash and burn. Here’s how to identify fad diet facts from fiction.
Losing the Fad
Mostly, fad diets fail because they sound good and may even offer initial results, but they aren’t backed by science. Any short-term results fade in the long run.
Let’s be frank: it would be great if there were a life hack that would help us reach our goals with minimal effort. But if such a solution existed, there wouldn’t be a fad diet culture in the first place. For these and so many other reasons, it’s important to choose a healthy, sustainable lifestyle over a quick fix.
To determine if a diet is an unhealthy fad or a potentially sustainable lifestyle, consider the following:
- Does it guarantee a quick fix?
- Does it sound too good to be true?
- Is the intent to sell a product or service to achieve these results?
- Does it require that you give up a single food or an entire food group?
If you answered yes to any of the above, you might be looking at a fad diet. Remind yourself that quick fixes aren’t realistic long-term. If it sounds too good to be true, it probably is. If it’s selling you something, it might be backed by an advertising agenda more than science. If it calls for extreme or dangerous measures, such as protracted starvation, you might want to question everything.
Shifting the Focus
The following nutrition hacks are proven to go the distance, and they don’t rely on an extreme way of living to get results. They’re based on science, even if they don’t have a celebrity endorsement or a trending social media hashtag. So, skip the fad and try these lifestyle changes instead.
Snack With a Twist
An easy nutrition hack is keeping healthy snacks at home, at work, and on the go. Opt for choices that you actually like, not choices you feel like you should like. If you only surround yourself with good foods, they’ll be there when you are looking to have a little bite, which will help you make more nutritious dietary decisions.
Think Addition, Not Subtraction
Another easy trick for eating better involves adding more vegetables to your plate. So much of the time, diets focus on subtracting food from your diet. If you focus on eating more fruit and vegetables throughout the day, you’ll likely have less room for unhealthy foods. Plus, you’ll be getting more of the vitamins you need to support overall wellness.
Add Exercise
Nutrition is important, but studies show you’ll have more success if you combine healthy dietary choices with an exercise regimen. If you’re entirely sedentary, start small. Stretch when you wake up, go for a walk if you’re able, or try some easy beginner yoga moves. Don’t feel like you have to make a dramatic change. Gradually increasing your exercise can help you stay on track while building strength and endurance.
Try Mindful Eating
Mindful eating is arguably one of the single most powerful lifestyle changes you can make. Research indicates that the practice can help improve your relationship with food. When you slow down and consider what you’re eating, you’ll likely spend more time appreciating meals and less time, well, shoveling it in. This is especially true when it comes to watching television while eating.
When you consume mindfully, you tend to slow down when eating and stop when you’re full. You also eat when you’re hungry rather than out of habit. In fact, you may notice that you sometimes snack out of boredom, routine or emotional disturbance rather than hunger. Becoming aware of why you feast can help you consider what, when, and how you eat, too.
Fad diets sound great, but they tend to fail, leaving us feeling bad about ourselves. You deserve better! So, set yourself up for success with these tricks. They may sound simple, but they could open the doors for bigger and better changes. Instead of quick fixes or short-term plans, choose recipes for healthy living that can last a lifetime.