Let’s face it, dieting is hard for everyone. Anyone who tells you it is easy is either lying to you, or doesn’t have a healthy relationship with food. For many, we continue to focus on that number: ‘I want to be X stone…I looked good at X stone…I want to fit into my size X jeans.’ But the question is (especially if you have more than just a few pounds to lose which is the case for nearly all of us) is how do we survive it long term? Is it doable? How do we stay on the wagon more than a week before we fudge it up and tell ourselves we will start again on Monday? How do we deal with the cravings?
My longest diet to date was dieting for my competitions in 2019. In total I was on a diet for 6 whole months and I would say it was equally the hardest thing I’ve ever done but the most rewarding, just because I had never stuck to anything for so long in my life or shown as much dedication. In total, I lost about 28lbs. Again, the majority of people dieting are not going on stage, but the process of losing bodyfat is still the same. For almost the majority, focusing on individual health as well as wanting to look good and increase confidence are the main ‘whys’.
Regardless of how much you want to lose, giving yourself a few weeks is not long enough. Before I go through how to survive it long term, the most vital thing to do first is accept that if it is to be done properly it must be a long -term goal, NOT A SHORT -TERM FIX. Set yourself X amount of weeks to lose said weight and focus on losing approximately 1lb a week (very overweight individuals could potentially lose 2lbs a week). Why, you say? Well there is something called metabolic adaptation. That means that unlike having to quit after a week to only start again on Monday because of starvation due to extremely low calories, by doing it slowly overtime, your body will get used to the gradual decrease in your calories, so for the majority of time, it shouldn’t even feel like you’re on a diet.
SO, HOW DID I SURVIVE MY LONG-TERM DIET?
1. I had a specific date (my shows) and a rough idea of how many pounds I needed to lose. Then, I worked backwards from that date. That means, that I also knew despite how hard it was going to be, it was all going to be over by that date. Having that end goal in sight, kept the motivation and dedication ticking over. For you: know how much you want to lose and commit to a date that is realistic.
2. Mindset: People always ask me how I do it. I am just a driven person and when I decide to dedicate myself to something, I do it wholeheartedly and you should want it enough too to get it and make it happen. Needless to say, I had a Coach who I was accountable to. Sometimes it is not enough to just be accountable to yourself.
3. Weight training consistently: My output remained high. I will keep saying this ‘til the cows come home; weight training is the only form of exercise that will completely transform your physique and it burns the most calories.
4. Sleep/stress levels: Be mindful of these, remember lack of sleep and high stress levels can affect rate of fat loss. I remember the weeks on my Prep where my weight didn’t drop was due to a lack of these-this wasn’t a coincidence. Currently, I aim to get between 7-9 hours of sleep (call me a granny) and I have learnt the hard way with stress for those who know my background and listened to my podcast.
5. Planning meals in advance: The process of cooking in bulk meant that when I got home late from work and felt ravenous, I would simply heat up my Tupperware in the microwave, instead of reaching for the cupboards.
6. Logging consistently and accurately: Often I would already have my foods logged in MyFitnessPal and I kept to having the same meals daily (easier for logging, easier for cooking in bulk). For this to be effective, you need to know your calorie deficit macros and stick to them!
7. Drinking water before each meal. Having 1-2 glasses before I even started eating meant by the time I finished that meal, I felt full.
8. 10 cal sugar free jelly: When I was at my lowest calories having 1 or 2 of these as a dessert in the evenings, felt like a treat.
9. Sugar free fizzy drinks and black coffee: Drinking these when hungry, definitely filled me up.
10. Bulking out lunches and dinners with veg: Consuming half a bag of stir fry veg for lunch and greens such as broccoli/peas in the evening meant that high fibrous foods kept me fuller. 25g fibre for women and 30g for males is what should be aimed for daily.
11. Having bigger meals and cutting out snacks: Bigger meals kept me fuller for longer and always having a meal before bed (oats, whey protein and peanut butter of course!) helped stop the habit of late night overeating so I could still enjoy my life -long habit of eating in front of the TV, except it was accounted for.
12. I never eliminated any macronutrients-every meal and snack had a balanced portion of proteins, fats and carbs.
13. Having a refeed day in the later stages: Having a higher calorie day eg same foods but more higher carbs on a Saturday kept my motivation high knowing I was getting more food on a certain date and was able to add in foods I loved (specifically bagel and jam!)
14. Not letting travel/weekends away be an excuse to come off it: I recall spending my 30th birthday in Haworth, Yorkshire. Not only did I have access to a gym (because I was competing and HAD to stay on track), I would take protein bars and my meals with me even when out for the whole day. Air BNB stays work really well because they are self- catering.
15. Eating out: You need to read my previous blog post ‘Can you Socialise and Stay on Track?’ Ideally, eating out no more than once a week and saving yourself 1000cals if you do, should keep you on track. If it hinders you, I’d highly recommend limiting as much as possible.
16. Keeping foods I knew I couldn’t fit in, out of sight! I have 1 big treat cupboard in my house, I wouldn’t go near it during this time. Out of sight, out of mind so they say.
17. Cardio: the only form I do is steps and these were gradually increased overtime.
18. Keep a picture of yourself at your goal weight visible (my one is on my fridge!) This reminds me why I’m doing it and where I need to be.
19. Keep busy: Gosh do I remember those last 2 weeks before my show when my calories were at their lowest…I would do anything not to think about food eg wash my hair, clean the flat, go for a walk. Try doing something active at times in the day where cravings are at their highest.
20. General forward planning and organisation: I have a set time of when I eat, train, walk and sleep. Sticking to a routine that works for you, means you are more likely to stick to your long-term diet.
21. Surrounding yourself with positive people that support you. Just like James Smith says-if you’re partner is not supportive of your goals, you will never succeed!
Take note of this old Proverb: Don’t dig your grave with your own knife and fork.
You CAN lose weight and it is possible to stick to it long term, you just have to WANT it enough, be prepared that it is hard work and be willing to make some sacrifices.
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