The Non-Diet Approach to Weight Loss

What is the best diet to lose weight? The answer is none. The only sure way to achieve permanent weight loss is to make exercise and sensible eating habits a part of your life.

At best, even “good” diets are a temporary measure. At worst, the severe restrictive diets can destroy your health. People who make dieting a lifestyle can become obsessed with becoming thin “at any cost” and often find that they’ve lost their emotional well-being in the process, according to Greg Phillips and Gail Johnston, authors of “Redefining Success with Healthy Eating” (American Council on Exercise Certified News).

In their article, they say that success can only come when your food and exercise choices are based on reasonable, realistic and pleasurable actions that can be maintained for a lifetime.

This concept has been called the “non-dieting” approach to weight management. It is not a new concept but it is one that is espoused by many weight loss experts. According to Phillips and Johnston, you can help yourself lose weight without dieting by understanding the following eight beliefs.

There is no such thing as being on or off a diet.
Being on a diet implies that one day you will get off the diet and then you will be back to square one – back to the very lifestyle and eating habits that got you overweight to begin with. People have told me that the very thought of being on a diet makes them hungry and want to eat everything in sight. I agree. It used to happen to me too when I was still stuck in Diet Fantasy Land. Phillips and Johnston say that it is better to adopt a way of life with healthier habits that work for you rather than using a plan that someone else imposes on you.

There is no right or wrong way to eat.
Healthy eating is all about moderation and balance. Phillips and Johnston say there are bound to be times when something tastes so good you eat beyond fullness. On the other hand, your schedule can get so busy you miss a meal or snack. That’s normal. However, they warn that starving or overeating as a regular pattern is emotionally and physically debilitating. They explain that a lifetime eating plan is one that allows for the curves life throws your way. It includes all the foods you normally eat. And it produces a secure and comfortable feeling that food is not your enemy.

There are no good foods or bad foods.
You are not a saint or sinner for eating certain foods. There is room in a healthy diet for a chocolate bar – the secret is how often and in what amounts. Phillips and Johnston point out that the greatest barrier to adopting healthy eating habits is guilt. The scenario goes something like this: You feel so guilty for eating a slice of pizza that you say, “Oh, what the heck. I might as well “sin” all the way and have four more slices.”

If you’re not satisfied with the way you’re eating, there’s probably something else going on.
Our eating habits are about hunger but not always the physical kind. There are other kinds of “hunger” that we try to satisfy with food – stress, boredom, depression, anger, etc. Phillips and Johnston advise that you can put an end to destructive eating patterns by figuring out what situations, emotions or stressors are causing you to overeat. Pay attention to when, where, what and how you eat.

You don’t need to cook and eat every meal at home in order to eat healthfully.
Yes, it is possible to eat out and still eat healthy. The secret is to learn to make wise food decisions. The goal, according to Phillips and Johnston, is to strike a balance between the foods you desire for taste and those you need for health.

Small changes make a big difference.
Making small changes like cutting half the amount of mayonnaise in your sandwich can make a difference in the long run. Phillips and Johnston write that when it comes to making successful long-term change, every small change you make adds up. For example, drinking water instead of drinks with sugar can help you lose several pounds in one year.

Eating should be a pleasurable experience.
Forcing yourself to eat “diet” food that you despise will only make you unsatisfied and set you up for an eating binge. Eating is one of the great pleasures in life. Some say even greater than sex. However, this does not give you a license to become a glutton. The key is moderation and balance.

Find activities that involve movement and try to fit them in whenever you can.
People often say that they do not have the time, money or desire to go to a gym. But there are so many other ways to become fit. Choose the activity you enjoy the most – whatever it is – and you will find that you can do it for a lifetime because, as Phillips and Johnston put it, you will “play the game” on your own terms.

How to make these beliefs work for you.
Phillips and Johnston admit that it takes time, practice and patience to eliminate unproductive thoughts and actions. They say you can help yourself along this “unlearning” process to achieving better health by doing the following.