How Diet Culture Fools You
Andrew Marsham
Helping Executives Add a Quality Decade ? Using Our Science Backed & Data Driven Online Coaching Program ?? Check Out My Featured Section & Website Below For More ?? We’ve Helped over 1,400 Execs Since 2018 ????
If you are anything like me you have felt frustrated, helpless and even angered at points in your life because of how you looked or what happened on a diet.?
If you are anything like me or the vast majority of people in the western world, then you have likely been fooled by diet culture at some point in your life.
I have eaten until I was sick, I have starved myself I have wasted thousands of ￡'s on needless supplements and wasted thousands of hours.
Sound familiar?
The problem is, this is the norm. The stats show that 98% of diets fail within a 2 year period and most actually go on to regain more weight than they lost.
If you would like to join the 2% who actually succeed, then you should probably stick around to the end of this email and make some notes as you go
By the end of this email you'll have the skills to forget?Herbalife and detox's and create the best possible version of yourself.
The Problem
What does a diet teach us to do?
It teaches us to do something to get an outcome. Drink 2 shakes instead of consume a meal, Lower carbs, remove gluten, lower fats, cut out your favourite foods, or drink nothing but lemon water for 2 days.. But then what?
"Oh but Jim from the office lost 40lbs on keto". If you throw enough shit at the wall some is going to stick
How long do you plan to live?
If you do not create a behavioural shift, then it is going to be almost impossible to sustain weight loss for any length of time.
The Key's To Success
So what behaviours are positively associated with weight loss maintenance? Taking the science as a whole, the main factors include :?
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- Increasing physical activity [including less screen time]
- Fewer intentional weight loss episodes
- Greater time spent in maintenance
- Less dietary restraint
- Frequency of self-weighing
The second part of this equation is accountability.
The Look AHEAD Study, which assessed the difference between standard general advice for diabetes and an intensive lifestyle intervention, over 8-years.
They were split into 2 groups. 1 group met once per month for 4 years and received general advice , then dropped to once per year after that.
Group 2 met 3 times per month for the first 6-months; 2 times per month thereafter to 1-year; then 1 time per month up to Year 8.
In addition to these monthly group sessions, subjects had individual sessions with an ‘interventionist’ (which included registered dieticians, psychologists, and exercise specialists) every month in person, with a second contact by phone or email 2-weeks thereafter.
The results, highlighted above, remain the most impressive long-term weight loss maintenance results published to date.?
How This Applies To You
Long term success comes from behaviour and lifestyle change. Focus on doing that consistently and you will see results.?
And find someone to be accountable to. The best way to do this is by getting some support for the first 6-12 months of your journey to lay a foundation and gain momentum then carry that momentum on in a group, with friends or a family member.