80% of dieters regain all lost weight within 5 years. Why?

Less than 50% of people who lose over 10% of their body weight will keep it off for a year.

Over 85% of people who lose over 10% of their body weight will regain it all plus the Vat within five years.

Weight relapse seems almost inevitable when you look at the data. This can make it difficult to even muster up the courage to give it a good old college try. Why would you even give it a shot, if up to 90% of people relapse?

I'll tell you why. Because you are one of the 10% of people who educate themselves by reading articles and blogs that are going to help ensure you put contingencies in place so that your efforts don't go to waste.

Firstly, why is it so hard to keep it off?

1. We live in an ever-growing obesogenic environment. Food is at arm's length at all times for most of us, and if it's not, it's only one click away. Our brains are hard-wired to consume energy. It's a basic survival mechanism we must override on a daily basis. You know there is no shortage of energy around you, but your brain doesn't think the same way.
2. Physiological adaptations. Weight loss is accompanied by persistent endocrine adaptations that increase appetite and decrease satiety thereby resisting continued weight loss and conspiring against long-term weight maintenance. Alongside this, your body will try to reserve energy stores by downregulating your daily movements ( a much bigger contributor to the energy you burn than even planned exercise like running or weight lifting )
3. High stress and poor sleep. Both massively impact your body's ability to make rational decisions. That might explain the magnetic attraction of the quick fast, hyper-palatable snacks/meals at the shop or the gluttonous choices for lunch.
4. Unrealistic expectations. The supplement industry has reached a staggering $62 billion per year, and marketing rules the game. False claims about supplements, detoxes, fad diets, and dieting regimes attract people through no fault of their own. We want it to be effortless, painless, and to get it over with in the least amount of time possible. The supplement industry prey on us.
5. Inexperienced coaches. The law of attraction can lead us to listen to the most popular, fittest-looking person on Men's health, Youtube, Instagram, or even on the gym floor. If you are in a gym and you want to put a bet on which coach has a book full of clients, you'd be best to look for the dude with the biggest arms. I'm not going to get into it but in the field of health and fitness, as a personal trainer, health coach, or nutritionist, you have the same qualification having completed a 2-week course as those who have studied sports science or nutrition for several years. I'm not saying either is right or wrong. Elon Musk didn't finish college, but it's something to be aware of. Just because someone looks the part, it doesn't mean they have a scooby doo about what they are talking about.

So we know why it's so easy to rebound, what must go into place to get a lasting result?

Firstly, there is no clear winner when it comes to dieting protocols. What suits me, probably won't suit you. What suits you, probably won't suit your partner. We are all different and what comes out on top is not finding "the perfect diet" but instead looking for what suits your lifestyle.

Low carb, plant-based, intermittent fasting, paleo, flexible dieting... nothing comes out on top. They are all variations of a million different styles of eating patterns you may or may not enjoy. adherence creates a lasting result. And adherence comes from enjoyment.

1. continuous monitoring. What stands out in most long-term research around dieters who keep weight off, is being cognizant. Tracking markers such as body weight, waist circumference, tracking calories, choosing your feeding window, and having awareness around portion sizes are all great monitoring tools. It might seem a little obsessive but let's be real. Check your phone screen time and tell me you don't have worse obsessive tendencies ??
2. Tracking food using an App for a period of time ( We recommend a 1-month minimum ) has been shown to help people adhere to their diet without the feeling of constraint. Understanding and grasping the basic principles behind weight loss/maintenance and weight gain is a fantastic way to stay at ease while you go off on holiday, out for a meal, or just want to enjoy a takeaway. Dieters who do not understand the basic mechanisms behind fat loss often feel like they are going off course while "breaking their diet" and as we all know, negative emotions often lead to negative outcomes.
3. Pre-planning - People who are prepared for events such as holidays, birthdays, and events, have been shown to have much greater success when it comes to adherence. People who foresee the circumstance are able to self-monitor whilst being able to enjoy themselves and not go crazy!
4. Intrinsic and extrinsic motivation - Intrinsic motivation is more powerful than extrinsic but quite often we get caught up in the end outcome (losing X kilos, wanting to lose a certain amount of weight, Fitting into an old shirt) But really the deep burning flame comes from within. The desire to adhere for the good of your health, your relationships, and your work come out on top. At MyFitCoach, often use the 5 why's to get down to the deeper reason behind your want to change. If you want more information on the 5 Whys, scroll down to the bottom of this newsletter. But be careful... it's powerful ??
5. Reinventing yourself. Those who care about the process more than the result, will get the result and keep it. You must ingrain the habits necessary to keep the weight off. A big red flag when dieting is thinking about a start and an end date. You know how to live the way you are right now, and you learn how to diet. What you don't know how to live, is the in-between. You cant go back to what you were doing, that's a no-brainer. When you think of a diet as a start and an end, you hit your goal, and you've smashed the 43km marathon...great give yourself a pat on the back, now get back to it and realize that there is another marathon to finish, and that's learning how to live this life, Although be it with more food, forever.
6. Surround yourself with people who support you. This applies to everything in life, but people often overlook it when it comes to your health. Positive encouragement is potent and getting a compliment or praise is powerful. Not to paint us all with one brush, but I think the Irish are particularly bad at giving praise. I too, catch myself complimenting someone with a backhanded slag myself, I think it's in the genes ?? and it's something I have been working on majorly because it completely strips away the genuine compliment. Get a gym/ running buddy, share your goals, and grow together. Two are better than one.

And that's it, folks, I hope you have found this article useful and I encourage you to drop over any questions, queries, worries, or doubts you have. Let's spark up a conversation. Health and fitness coaching is my job, but most importantly, it's my passion. And I am more than happy to help you in what way I can.

It took me 11 years to get to this point in the field of health and fitness, and 5 years to lose 110 pounds. I don't want my trials and tribulations to go in vain. So just reach out and say hello if you need some help??

Connor Meyler,

Head Coach

MyFitCoach - Online transformation specialists