If you want to succeed where others have failed…

I shot a video blog in the gym but there was a bit of background noise from the radio and so on so here’s the text version to go along with it.

If you wanted to succeed where others have failed, what would you do? Should you do the same as everyone else, or something different? Do what hasn’t worked out for anyone, or do the opposite?

When it comes to dieting for weight loss, we know the statistics say that 95% of the time diets fail to result in long term, sustained weight loss. Worse than this, the reality of dieting in the conventional sense is that not only do people regain the weight they have lost, but they continue to gain weight and end up more over weight than they were in the first place.

Those are the stats and I might dig up the studies and add links later but really, you know this is true already. It’s a common story from people who’ve done whatever diet and “it was good, I lost 10kg. But then when I stopped I put on 15kg”.

Why this happens is pretty simple. All diets that result in weight loss do so by restricting energy intake. Either by using meal replacement shakes, low calorie meal plans, excluding certain foods, or whatever. The people selling them might try to tell you there is some other reason to do with the inherent goodness or badness of certain foods… but that’s bullshit. It is about energy intake.

Now the problem here is that these by definition are not sustainable approaches. You temporally reduce energy intake, and temporarily lose some weight. Then what?  You go back to your old eating habits and regain the weight. You go back to your old habits either because the diet has a duration built in, or just because you’re fed up with eating things you don’t like and missing out on the things you do like.

So, you return to your previous eating habits, your previous energy intake, and your previous weight. That’s best case scenario. Quite likely you actually over eat and go beyond your “normal” energy intake as a result of having restricted for so long. Worse still though, is that for however long you have been restricting energy intake you have actually been training your body to run on less fuel, to conserve energy, and prioritise the storage of energy within fat stores.

You gain weight, or more specifically you gain fat by habitually consuming an amount of energy that is in excess of your requirements. While dieting, you train your body to get by on less energy. Therefore when you return to your regular eating habits, they are effectively more excessive than they were previously.

I could bore you with the science on this, but do you really need it? You’ve observed this happening enough times already. You know it is what happens.

Now, this applies to people who are in training with an athletic condition goal too.

Active people have a higher energy requirement than less active people. People participating in sport, even more so. People training for a lean body condition need to provide a suitable amount of protein and energy so as to allow the body to priortise fueling the muscle at the expense of body fat.

In my observation over several years, people who are training but not seeing results are usually not over eating. If they are just training and not paying any attention to diet, maybe they are. If they are training and paying some attention to diet, especially with calorie targets or a “clean eating” approach, they are usually not eating enough to provide the energy and resources that they require to facilitate results.

So then. What happens?

Training regularly, not gaining any weight, not losing any weight, not leaning out or seeing any changes in body composition. Usually, people will start to talk about going on a cut. Cutting carbs, eating clean, whatever you call it, whatever method… it’s reducing energy intake just the same as people going “on a diet” would do. However in this case, we’re failing to see results at training due to not being adequately fueled, and we reduce even further.

This may result in some small change in condition, but it will be temporary at best as the level of dietary restriction is unsustainable. Or worse, upon failure to see further changes in condition the athlete may conclude that further restriction is called for.

This can, and frequently does spiral out of control with disastrous consequences.

Let’s cut to the chase here.

Dieting, in the conventional sense serves no purpose other than to train your body to run on less fuel and to conserve whatever it can. The very opposite of what you want you want if you have a long term weight loss goal.

In active people training with a performance or condition goal, your requirements are quite high and you will not see results in terms of improved body composition (aka more muscle, less fat) by slashing further and further below those requirements.

Rather, active people should do the exact opposite. The exact opposite of what most people do. When you want to succeed where others have failed, you do something different.

Therefore. Rather than slash intake for a temporary result, then eventually gravitating back towards your usual habits and usual (or worse) condition, maximise intake towards the uppermost, optimal amount of total energy that you could expect to utilise for performance, recovery, and positive adaptation to training.

Train the body to put more and more energy and resources into lean mass where you want them, enabling greater performance and improved condition. When you return to eating more in accordance to your appetite, you’ll still be at a suitable amount, but less than your body has gotten used to.

Where do you think it is likely to draw energy from to make up the difference?

Dieting trains the body to run on less, and then it doesn’t know what to do with a normal amount. Fueling up trains the body to put more and more to good use.

Flexible Dieting For Weight Loss and Recovery

Simply put, Flexible Dieting means meeting your nutritional requirements with a plan based around all of your favourite foods.

The only reason to “go on a diet” should be to ensure and develop a habit of consuming an appropriate intake to suit your lifestyle, and to train your appetite to match those requirements.

Once your requirements, your appetite and your intuition (re: choices of foods) are in tune, you’ll feel like you are just eating whatever you fancy whenever you’re hungry, and you’ll be seeing better results from training than ever before. Sadly as we all know, this is precisely the opposite strategy that most people have in mind when they think “diet” and adopt restrictive, starvation plans requiring the elimination of any foods that they enjoy eating. The results of these conventional diets are the opposite as well.

For Weight Loss:

Contrary to popular belief, you do not lose more weight by eating as little as possible, and you don’t “earn” weight loss by forcing yourself to eat things you don’t like and depriving yourself of any indulgence. Quite often, my weight loss clients actually eat MORE following my guidelines than they have done previously, and there is no guilt involved when they include some indulgent foods within their plan.

Here’s what we need to consider when building your Flexible Dieting plan for weight loss:

  • Expected maximum calorie target to fuel your lifestyle and maintain your goal body type, long term.
  • An interim maximum calorie target, at a suitable deficit to promote weight (fat) loss, shorter – medium term.
  • Minimum calorie target required to fuel your lifestyle and see results from training. Regularly falling below this target would be detrimental.
  • Suitable fibre intake, and a suitable balance of macronutrients. That’s protein, fats, and carbohydrates.
  • Plenty of fruits and vegetables for an adequate supply of micronutrients. That’s your vitamins and minerals.

Within that target calorie range, we know that absolutely everything we put into the body WILL be utilised as fuel, for recovery and to adapt to training. Obviously some choices of foods will be easier to fit into a plan to meet these targets than others, but there is no need to avoid anything entirely or to start feeling bad whenever you eat something that’s “bad”. If you enjoy it and can fit it into your plan and still hit your targets, it’s all good and will all be put to use. Even ice cream.

For the fussy eaters:

If you’re good at eating your vegetables, get a good variety and this should go a long way towards meeting your fibre and micronutrient requirements. If your choices are more limited; include the ones that you do like regularly, and if there a few that you “aren’t crazy about, but can stand now and then” you should try to include a little of those as often as you can, too.

This is all about making the best choices for the most suitable plan that you can stick to. It is NOT about trying to force feed yourself things that you can’t stand. If your success with this plan inspires you to experiment with and include some new choices of vegetables all the better, but if not, hey it is still an improvement. You don’t have to be perfect.

Fruits are another excellent source of micronutrients (fibre too), as well as being absolutely delicious and enjoyable. I encourage you to indulge on a variety of fruits every day, within the context of a plan that meets but does not exceed your targets. Don’t listen to any idiot who tells you fruit is not a great choice. Tell them to shut their damned dirty lying mouth.

For Recovery:

If you’ve been a victim of crash or yo-yo dieting with conventional, restrictive approaches you already know how damaging they can be to both your body and your mind. The first thing, and perhaps the hardest thing that people need to understand about recovery is that it does not mean “accepting defeat” and giving up on the idea of your goal body type. It means the opposite.

Here’s my best advice on how to use Flexible Dieting to create the mindset for recovery:

  • Focus on exceeding your minimum requirements to ensure you are fuelled up for great results, rather than on restricting intake.
  • Train productively to build your goal body, rather than just exercising “to burn calories”.
  • Understand that so long as you are within your target range for total intake, every calorie you take in will be put to good use in making you stronger, healthier and happier – regardless of the source.
  • Stop thinking that results from training (and for that matter, your worth as a human being) is dependant on having the willpower to abstain from anything enjoyable at meal time. You’re here to enjoy life and indulge your passions. You have to do the work too, but that is something to take pride and satisfaction from.
  • Believe in your own potential for greatness, and be motivated by that belief.

Isn’t this exactly what you need? If so, jump to my new Flexible Dieting sign up page for a whole lot of important free information.

DaveHPT Custom Flexible Dieting Guidelines: Testimonial

Here’s a nice video testimonial from a great supporter and customer of mine, who was smart enough to follow the Custom Flexible Dieting Guidelines I produced for her a while back.

As you can hear for yourself, the benefits of Flexible Dieting, and in particular MY approach to Flexible Dieting are many and varied. The benefits of being aware of and focussed upon exceeding your minimum requirements, rather than on restricting to some arbitrary “very low calorie” target should almost go without saying. Let’s run through some of them in random order all the same:

  • You’re actually fuelling your body properly, enabling good health and great results from training.
  • You quickly learn to build your own plan, consisting of more of the foods you like to eat, including some purely for enjoyment.
  • As you learn the macronutrional value of different foods and train your appetite to be more in tune with your requirements, you will be far less likely to over or under fuel when eating intuitively.
  • Understanding just how much fuel their bodies will utilise to fuel, recover from and adapt to training, and with no restrictions on what food choices are included in meeting those requirements, my clients soon feel like they are just “eating whatever they want”, and still seeing better results than ever before.

Online Coaching Success Story

This is GREAT, I only just realised I can embed posts from facebook into the page.

Just another of many MANY happy DHPT Online Empowerment Coaching clients, and if you click through to the post on facebook you’ll see comments from even more people just as happy and just as successful.