​The Great Diet Vs. Lifestyle Debate

With the new year comes a new opportunity to make changes in your day-to-day habits. Typical goals or ambitions include losing weight, eating better or increasing physical activity. However, most people find themselves falling into the “instant gratification” rut, which can lead to unhealthy “fad” diets. Another common misstep is starting a vigorous exercise routine, which can be too much for a person and provides little chance to follow through and succeed.

These health and wellness errors can easily derail you and get you so off track that your “new year, new you” doesn’t happen. The key to achieving and maintaining a healthy lifestyle isn’t about short-term changes. It’s about a lifestyle that includes healthy eating, regular physical activity and balancing the number of calories you consume with the number of calories your body uses.

What Do We Mean by Diet vs. Lifestyle?

In other words, a diet is a short-term adjustment, while a lifestyle change is a lasting modification in how you approach your health and wellness.

Key characteristics when people think of a diet include the following.

• Weight can be lost quickly and in a short period of time
• Foods are either “good” or “bad”
• Copy diets that you see working for other people (ex: The Ketogenic Diet [Keto] is popular right now, so everyone assumes this will work for them)
• Restrict calorie consumption because you assume less calories mean less weight
• Use the scale to check your progress and don’t factor in other areas of improvement
• Stick to low fat or low-calorie foods with artificial sweeteners because they have less calories

Key characteristics when looking to make a lifestyle change include the following.

• Nourish your body by eating more nutritious whole foods, keeping you satisfied longer
• Stop restricting foods and focus on simple moderation
• Exercise on a more regular basis, even if you only have fifteen or twenty minutes
• Listen to your body to find out what it needs
• Keep weight loss to ½ lb. to 2 lbs. a week
• Use more than just the scale to track progress (use body measurements like body fat testing or simply checking to see if your clothes fit better)

What is the Difference Between a Diet and a Lifestyle?

When you change your focus to more of a long-term lifestyle mindset, you tend to be kinder to your body. You will most likely experience less hunger, exhaustion, mental stress and food deprivation. Additionally, when you make lifestyle changes with a focus on weight loss, it may take longer to see the weight come off. However, the weight is more likely to stay off because it’s not a sudden change for your body. There are numerous studies showing that individuals who diet typically regain most, if not all, of the weight they lost. Some can even see more weight come on after they stop their diet.

​Lifestyle changes can be discouraging because it takes longer to see results. However, the results achieved last, and you are more focused on your overall health and wellness rather than just weight. You will not regret the results you see from changing your lifestyle.

Strategy #1:

I aimed for “good enough” instead of “perfect”. I’ve seen it in so many people.
They want to follow the “perfect” diet.

So they adhere to strict meal plans (to the last measured teaspoon) Monday to Friday. And, the whole week, they worry incessantly about screwing things up.

By the weekend, though, the willpower gives out. They’re so sick of restrictive eating and can’t wait to eat food they actually enjoy. Bring on the weekend binge!
For most of them, there are only two options: perfect or crap.

​So the logic follows:

“It’s Saturday, I’m out to lunch with my family, and I can’t have my perfect pre-portioned kale salad like I usually do, so instead I’ll just overeat a giant bacon cheeseburger and a huge heap of fries.”

If you take “perfect” off the table, things change. You feel empowered because there are now other options. Instead of kale salad vs. five servings of fries, there’s:

“I’m actually in the mood for a salad with my burger because I had fries at that work lunch on Thursday.”

Therefore, my solution: Always aim for “good enough”.
Throughout the work week and the weekend, I started to consider my health and fitness goals, what I was in the mood for, what was available, etc. I came up with a definition of “good enough”, and aimed for that.

Remember: The decent method you follow is better than the “perfect” one you quit.

Strategy #2:

I let go of my food rules. If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys.

Food rules tell you:

• what you can and can’t eat,
• when you can or can’t eat it,
• how you can or can’t eat it, and/or
• how much you can or can’t have.

Spreadsheet time!

These rules take up an awful lot of mental real estate. They also set you up for disinhibition… aka “the Screw It Effect”.

Here’s how the Screw It Effect works.

Let’s say your #1 food rule is Don’t Eat Carbs. No croutons on the salad; won’t touch a sandwich; no potatoes with your omelet. Thanks.

But this Friday night, you find yourself out with friends, and everyone’s having beer and pizza. You hold out for a bit. Finally, you give in and grab a slice.

That means screw it, you’ve “blown your diet”, so you might as well keep eating. Cue the binge and uncomfortable after effects.

Of course, if you have one food rule, you probably have several. That means there are lots of ways to “mess up” (and disinhibit). Maybe all night. Maybe all weekend.

Eating by the rules almost always leads to overeating crap, because once you deviate, there’s nothing left to guide you.

My solution: I ditched the rules and let hunger be my guide.

Non-dieters (or so-called “normal eaters”) eat when they’re physically hungry and stop when they’re physically full, no matter if it’s Wednesday or Saturday, morning or evening, work lunch or happy hour.

Start by paying attention to your own food rules and responses.

When, where, and how are you likely to say, “Screw it?” What might happen if you let go of that rule and really tuned in to your physical hunger and fullness cues instead?

Strategy #3:

I gave up on “Cheat Days”. Monday through Saturday is all about being faithful to your diet. But Sunday… That’s Cheat Day.

​Oh, Cheat Day. The happiest day of your week.

You wake up on Cheat Day morning like a kid at Christmas. Go hog wild all day long, eating all the stuff you didn’t permit yourself during the week.

As evening nears, you start to freak out. So you eat (and maybe drink) even more. Because tomorrow, it’s back to reality. Back to fidelity and compliance. And no fun.

Sure, some people find the idea of a weekly Cheat Day useful both mentally and physically. If this is you, and it works for you, then by all means continue.

But for most of the people I’ve coached, having one Cheat Day means the rest of the week is food purgatory.

My solution: I quit the Cheat Day routine, and gave myself permission to choose what I wanted all week long.

Like the Screw It Effect, Cheat Day depends on scarcity.

Scarcity makes us feel anxious, needy, and greedy. The counter to a scarcity mindset? Abundance.

For you and most people around you, food is abundant — not something to be hoarded or feared. (If that’s true in your life, be grateful. It’s a privilege.)

You don’t need to “cheat” because there’s nothing, and no one, to “cheat” on. Maybe you enjoy some dessert on a Tuesday night because you’re in the mood for it, or maybe you don’t because you’re satisfied from dinner.

What and when you eat is up to you — and your hunger and fullness cues. No matter what day of the week it is.

Strategy #4:

I owned my choices (Really. Owned them.)Do you ever barter with yourself? Make deals, trades or swaps related to food?

“Okay, self, I’ll turn down dessert today… but I’m gonna collect on the weekend and you better pony up the whole damn pie.”

In this mindset, one “good deed” gives you license to “sin” elsewhere. These trades rarely pay off — they usually just amount to a lot of mental gymnastics that help you avoid making tough decisions and help you justify overeating.

Look, we’re all adults here. Trading off “good” and “bad” is for little kids and convicts. There is no “good” and “bad”. There’s no prison warden holding the keys.
Mind games like this undermine your health goals — and your authority over your decisions.

My solution: I started owning my choices, and letting my adult values and deeper principles guide me when I sat down to eat.

I started making food decisions by acknowledging the outcome I would expect, based on my experience. For example:

“I’m choosing to eat this tub of ice cream on Saturday night. I’ll probably feel nauseated and anxious afterwards. In this instance, I’m fine with it.”

In the end, own your choices: Don’t moralize them. You’re free to eat and drink anything you want. You choose your behavior.

Just remember that different choices produce different outcomes.

It’s your call.

Strategy #5:

I stopped rationalizing. Weekends present all sorts of comfortable justifications for eating a bunch of non-nutritious foods.

It could be anything:

• You were busy. Or maybe you had nothing going on.
• You were traveling. Or maybe you were at home.
• You had to work. Or you had no work to do.
• You had family/social meals. Or maybe you ate alone.

Any excuse will do. Powerless victim of circumstance!

But busyness, boredom, travel, work, or family dinners don’t inherently cause overeating. People eat or drink too much in lots of different situations. Their explanation simply matches whatever happens to be going on at the time.

Rationalizations are a convenient script. They help us make sense of — and perpetuate — our overeating or other unhelpful behaviors.

My solution: I stopped rationalizing and asked myself why I was really overeating.

Sometimes, you’ll want to eat crap. And too much of it. That’s normal.

But instead of falling back on the tired victim-of-circumstance narrative, take the opportunity to ask yourself what’s really going on.

Are you bored? Stressed? Sad? Happy?

Do this over and over and over, and you’ll start to see some patterns. That’s your pot of gold. That’s your opportunity to change overeating behavior — and do something else to address those emotions instead of bingeing.

​What to do next:

There is no “perfect time” to eat better. Not tomorrow; not on Monday. Life is always a little nuts.

All we can do is our best with what we’ve got. Right here, right now.

Here’s where to start.

Ask yourself: How’s that weekend overeating working for you?If you’re loving your Cheat Day, Friday junk-food bonanzas, or gut-punching Sunday brunches, and you’re happy with the results, keep doing it.

But if you’re conflicted, it could be time to investigate further. Ask yourself: What does weekend overeating do for you? What is it a path to? What does it enable you to get or feel?

How does it solve a problem or have a purpose for you?

In my case, weekend overeating was self-medication for stress, stimulation and novelty, and a way to connect with other people.

To rearrange your mindset and break the cycle of weekend overeating, try:

• aiming for “good enough” instead of “perfect”,
• letting go of your food rules,
• giving up the Cheat Days,
• owning your choices, and/or
• quitting the rationalizations.

Here are some reasons you're not losing weight despite your efforts

If you’re pursuing weight loss, there might be a variety of reasons why, from wanting to keep up better with your family to improving a specific health biomarker. No matter what motivates you, it can be frustrating when the scale just won't budge despite your dieting and exercise efforts.

You came to learn about the sneaky reasons you can’t lose weight, but here's the twist: instead of pushing for those short-term weight-loss goals, we'll explore why focusing on sustainable, health-promoting habits is actually a much better idea. 

Forget about restrictive diets and unpleasant workouts—it's time to look at how you can support your long-term health and find a healthy balance with food in the process.

1. You’re Focusing on Elimination and Restriction

Most people quickly eliminate foods and heavily restrict calories to lose weight, but being too restrictive can often backfire and prevent weight loss—or even lead to weight gain.

Restriction often leads to feelings of deprivation, which can trigger binge eating or overeating. Instead, focus on balancing your meals with plenty of protein, fiber and foods you enjoy eating.

Focusing on what you can add to your diet is a much more sustainable way to promote health and well-being. Take a bird’s-eye view of your eating habits and look for what might be missing. Are you getting enough protein? Fruits and veggies? Look for opportunities to add more nutrient-dense foods to your diet instead of focusing on what you need to eliminate. 

2. You’re Skipping Meals

While you may think skipping meals will help you lose weight, it often increases overall calorie intake later in the day. Skipping meals or going too long without eating often leads to intense hunger and cravings. This may cause compulsive eating, eating too quickly or eating more than what feels good to your body. And overeating might lead you to feel shame and want to skip meals, and so the cycle can go. Over time, this can lead to problems for your health and make it difficult to honor your body’s hunger and fullness cues. 

Instead of skipping meals, Tune into hunger and fullness cues, and focus on adding more nutritious, satisfying foods to improve your relationship with food and support a healthy weight.

3. You’re Chronically Dieting

Chronic dieting and undereating calories can slow down your metabolism, making it harder to lose weight and easier to gain it back. When you’re in an extreme calorie deficit for an extended time, your body’s metabolism slows to conserve energy. 

Researchers studied metabolism changes in participants from "The Biggest Loser" competition, where rapid weight loss significantly slowed their resting metabolic rate. Six years after the show, participants had regained most of their lost weight and their metabolisms remained suppressed, even though they maintained their physical activity regimen.

If you’ve been dieting for a while and you’re not losing weight, your body likely needs a break and time to recover from being in a calorie deficit. Talk to an expert like a registered dietitian to find out how many calories you need and what is a safe deficit to support weight loss for you. 

4. You’re Eating Too Few Carbs & Not Enough Fiber 
​
Low-carb diets, keto and carnivore are all fad diets that many people claim helped them lose weight—and fast! But the science suggests that going too long without eating carbs, or eating too few carbs, can lead to increased cravings and excess calorie intake. 

Carbohydrates are essential for energy and brain function. Low-carb diets can lead to fatigue, poor concentration and nutrient deficiencies. Instead of avoiding carbs, aim to include a moderate amount with each meal. 

If you’re not eating enough carbs, chances are you aren’t getting enough fiber either. Fiber is crucial for digestive health, regulating blood sugar levels and maintaining a healthy gut microbiome. Eliminating whole food groups can significantly reduce fiber intake, impacting overall health. 

Fiber slows digestion, increases feelings of fullness and helps regulate blood sugar levels. Research shows that consuming about 30 grams of fiber daily can promote a healthy weight, lower blood pressure and enhance insulin sensitivity.

5. You’re Not Getting Enough Sleep

Sleep is important for so many aspects of health, as it helps regulate hormones related to appetite, stress and metabolism. While sleep itself doesn’t cause weight loss, insufficient sleep can disrupt your metabolism and has been associated with greater caloric intake throughout the day, making it more difficult to lose weight.

Poor sleep can disrupt these hormonal balances, potentially leading to increased cravings and challenges in managing healthy eating patterns.

Insufficient sleep affects cognitive function, mood and overall well-being, which can further complicate efforts to maintain a balanced and supportive relationship with food and body image. 

6. You’re Focusing Too Much on the Scale

Focusing too much on the scale can negatively impact your health. Research has shown that weighing yourself daily can lead to depression and anxiety, decreased self-esteem and decreased body satisfaction.

​Using weight as the only marker of progress isn’t helpful. Weight fluctuates daily for many reasons, including bowel movements, hormones and carb or salt intake. Fixating on the scale can diminish your motivation, causing a vicious cycle of food restriction and bingeing. By shifting the focus away from the scale, you can take a more holistic approach to your health and well-being. ​

​Eggs have 6 grams of protein

Many Americans are looking to increase the amount of protein in their diet. Whether you're trying to build muscle, hit the hills harder in spin class, or simply maintain a sensible lifestyle, protein is a critical building block of any health and wellnes regimen. Here's why eggs are a smart protein option that's easy on the wallet, the waistline, and the planet:

Eggs are a complete protein

The 6 grams of protein found in an egg are made up of all 9 essential amino acids that are vital to our survival. Containing every essential amino acid makes eggs a complete or "whole" protein.

Eggs are nutrient dense

Eggs are considered nutrient dense, and for good reason: those 6 grams of protein plus 12 other essential vitamins and nutrients are all packed into a mere 70 calories. Needless to say, eggs are an ideal food for those seeking to bulk up, lose weight, or just stay fit.

Eggs are an inexpensive source of protein

Eggs are an incredibly affordable source of protein. Although meat is more commonly thought of as the best protein source, it can be much more costly per gram of protein, and tends to have a more deleterious impact on the environment. And, for those who avoid meat for dietary reasons, it's not an option at all.