Diet, Exercise, Supplements, What Really Works?

I’ve had clients ask me to recommend a diet plan and there are some structured eating plans that I believe can help take off weight in a sensible way. However, the secret to weight loss isn’t a particular diet, but sticking to a balanced program of diet, exercise, and supplementation for as long as it takes to reach your desired size.

The one thing people who fail at losing weight do is give up and quit before they’ve seen success. Now, there may be all sorts of reasons for that. Some people just don’t want to do what it takes to lose fat and live healthier lives until they’re forced to by a health problem. Other people self-sabotage because of low self-esteem, lack of belief, lack of motivation, an “it’s not happening fast enough” mindset or a myriad of other excuses. Others are hoping, by some chance, that taking a pill, potion or shake will magically melt the fat right off of them. I’ve got news… it isn’t going to happen! There are no shortcuts to being fit and fabulous.

Have you started a diet or fitness program or tried various weight loss aids and then quit before really experiencing success? You’re not alone!

So, what can you do to raise your level of success for long term and lasting weight loss?

1. Find a partner, accountability group, or personal coach to support and encourage your efforts. Just having that someone to call, or meet up with can do a lot to keep you focused on your goal. I lost the most weight when I had a friend that I was training with and accountable to.
2. Stop “dieting” and start following a balanced approach to eating. The 16 Keys to Lasting Fat Loss is a good place to start. When subjects were studied to determine which popular diets were most effective, it was found that nearly 25% quit after the first two months and another 50% of those left didn’t stick with their assigned diet for a period of even one year. From those that did complete the year long study, everyone lost weight, but no particular diet worked significantly better than others, leading researchers to conclude that any diet plan that helps people eat less food and lose weight will work as long as you stay with it.
3. Make a commitment to yourself and to friends of sticking with a plan. Write down your compelling reasons for wanting to lose in a journal and track your progress. Keeping a journal of what, when, and why you eat can be helpful in identifying those triggers that cause self-sabotage. Create a plan for integrating lifestyle changes gradually and deliberately over a period of a few months so the new habits have a chance to work and become a daily routine. Then work your plan and celebrate your successes. Changing your lifestyle while losing the weight sets you up for long term success so you don’t become one of the 80%+ who put the weight back on.
4. Support your nutritional program and exercise with effective supplementation. I’ve seen both dietitians and fitness coaches criticize supplements, and I agree that there are a number of hyped diet aids that don’t work, waste users money, and promise overnight or unrealistic results. However, I also believe that while dieting, it’s important to supplement with effective natural ingredients that can provide added nutritional support, thereby lowering cravings for food, as well as help to preserve lean muscle during weight loss and curb the appetite. Eating less, along with a stressed and busy schedule, can create deficiencies in nutrients, and most people don’t get the proper nutrients even if they’re eating normally. So, for optimal health and the best results, I recommend supplementation.

I use and promote both a vitamin/mineral patch that is designed for women’s nutritional and hormonal support (a men’s version is available) and a weight loss patch that curbs my appetite and enhances my energy and fat loss while preserving muscle.  The patches are easy and convenient to use with more effective absorption of ingredients than if taken orally and processed through the digestive system. I use a protein powder supplement called Shakeology as a meal replacement several times a week, and I also highly recommend drinking ionized alkaline water for optimal hydration and flushing toxic waste that is released from fat cells as you lose.

Depending on a fad or even a proven diet plan may work for the short term, but we’ve all heard the many stories of people who have just put the weight right back on after quitting. An Oxford study showed that 80% of people who lose weight gain all the weight back within 3-5 years. A National Weight Control Registry report suggested that number could be as high as 95%. You’re a step ahead when you lose weight gradually and with methods that are sound, healthy, realistic, and transition into lasting maintenance.

Have you tried dieting? Did it work? Did you keep the weight off? If not, why not? I’d love to hear your stories, so feel free to share by commenting below.