If you have looked at the New York Times best seller list lately, you will notice that most of the books sitting right near the top are diet books. These books talk about anything from telling people to eat only protein, cutting all sugar, eating fruit only in the morning, and staying in certain zones. Over the years, we’ve seen grapefruit diets, cabbage soup diets, diets written by doctors and diets written by Hollywood stars. All of these diets have one thing in common, they just don’t work.

“Well”, you say, “I lost 15 kilo on such and such a diet.” That may be true, and all diets will give you some initial weight lose because they all cut your calories.

But, let’s look at the long term. How much do you weigh two and five years after your initial weight loss? At what nutritional cost is this diet that you are on?

The statistics speak for themselves. About 95% of people that diet gain it all back or more within a few years. Also, when you go on one of these diets or eating plans, are you omitting certain foods that you need as major nutrients such as dietary fiber and carbohydrates as well as selected vitamins, minerals, and protective phytochemicals?

Is your diet balanced, prescribing a daily dietary intake that has just enough lean protein and healthy fats but is high enough in unrefined carbs? Is the weight that you are losing fat weight or water and muscle weight (unhealthy weight)?

Americans alone are spending $40 billion per year on weight reduction. It certainly is healthier to be thin than overweight or obese. So, if that is the case, why not do what is necessary to lose weight permanently? Eat right and exercise. It sounds simple enough; yet, everyone is looking for a magic pill in the form of some gimmick diet.

A diet rich in vegetables and fruits in many varieties and using whole grains are essential, but watch out for the portion distortion. You can gain weight on healthy foods too. At the same time, daily exercise, even if that is just moderate walking for 30 minutes is needed. The combination of cutting your calories, consuming more burnable calories, and expending energy through exercise and activity is the right combination for long term body fat reduction.

It is not a big secret anymore. Diets don’t work, they never have. A diet is something we “go on” and then we “go off” and that is why the failure rate on maintaining weight loss through ANY diet is so miserable. But let’s look at this from the other side. About 5% of people who engage in a weight loss program keep off the weight. They are not the ones featured for weight loss companies and programs in commercials and advertisements—they just lose weight in a healthful manner, keep it off, and celebrate a great quality of life Let’s take a look at the common denominator between this group of successful weight controllers to better understand their success.

They may not be touting a gimmick to other people, but they do solicit help. They look for “diet” and exercise buddies and they are verbal about what they are doing. They share their progress with their family and friends. This, along with setting specific, reasonable goals is a tremendous help. Don’t be afraid to announce your goals to others and to write them down for yourself.
They pay attention to what they are doing. The one thing all weight loss experts agree on is the planning and tracking your food and exercise is an invaluable tool. It creates mindfulness and awareness. These 5% don’t rely on chance. They understand what a portion is, either though measuring or eyeballing, but they know. And those portions are kept under control and done so without feeling deprived.
They make weight loss a positive experience. This is something good for you that will make you feel better and make you feel better about yourself. Being optimistic and having positive affirmations about your new way of life will only bring greater and better success. Enjoy what you are doing and reap the fantastic benefits of living a healthier and longer life.
They make gradual changes. These 5% know that this is not an instant fix. They know that permanent change is gradual and it is a process. Too much, too soon is doomed to failure. Changing habits is an extremely difficult task in any realm of life. One change at a time and remember, you aren’t in a hurry, you just need to get there.
They know that failure IS an option—as long as you can get back on track. We are human beings and we all make mistakes, but how do we handle those mistakes and do we learn from them? All or nothing attitudes are doomed to failure. Do your best and when things go wrong, remember to say “Oh Well” and go back to your program—your program for a healthy life and all of the benefits we reap from it. Each failure should be another step to success. All or nothing won’t work.
There is nothing better than learning from those who are successful in any area of life. The 5% that do succeed create a new and better life for themselves. Learn from those who have sensibly and successfully lost weight and inches and maintained it. By following these 5 common denominators, you too can “add hours to your day, days to your year and years to your life.”

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 16 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected] www.loseit.co.il

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