Why Diet Deprivation Doesn’t Work: A Better Way to Lose Weight
For decades now, youāve been told that cleaning out your refrigerator and pantry of tempting and unhealthy foods is the best, maybe even the ONLY way to lose weight and get fit. Yep, diet deprivation!
I just read yet another article with the same message in a popular online womenās magazine. And since everyone says it, it must be true. Right?
Uhhā¦ no.
I think most of this advice comes from a place of good intentions. Itās easy advice, and it makes sense, at least in theory.
But not only does one specific method or strategy not work for everyone, depriving yourself of your favorite foods definitely isnāt the best option out there.
Oh sure, these days the experts give lip service to eating your favorites āin moderation,ā and warn that rigid rules can backfire.
But how do you know that the āexpertsā are following their own advice? Or that theyāre getting great results from the deprivation strategy (note that they donāt actually call it that)?
It seems to me that you can spend a lot of time feeling frustrated or like a failure because clearing out your food stores and depriving yourself of your favorite foods isnāt working for you when youāre not the problem!
I know because back when I started my lifetime diet, I enthusiastically cleaned out my refrigerator, freezer, AND cupboards (in my pre-pantry apartment-dwelling days) and I just didnāt get great results.
In fact, although I felt self-righteous, strong, and motivated at first, that all waned after a few days when I just wanted a darn tuna melt with Doritos! Or (and?) a bowl of ice cream.
I also was teaching my brain that deprivation never worked. How so? Well, I kept giving in and eating the āforbiddenā foods, didnāt I? Once you do something like that over and over again, the whole thing just becomes a habit or routine. Like this:
š Deprive yourself of your favorite food(s).
š Be good about this for a couple of days (or so) using superhuman willpower.
š Get mad or emotional about something and give in to the āforbiddenā food.
š Teach your brain that this is a habit loop!
Always remember that your brain wants to default to habits, patterns, and routines that youāre already established.
Whatās Not So Great About Diet Deprivation
You know, the whole idea of diet deprivation where you’re told to clear out your pantry and stick to a super strict set of foods, has been around forever, hasn’t it? It’s like this one-size-fits-all solution that promises the world but leaves you feeling empty and frustrated. And for us ladies over 50, dealing with hormonal changes and our lifetime habits makes it even more difficult.
Hereās the thing. Diet deprivation isnāt a good idea because:
- š±It puts you in this mindset of scarcity. Suddenly, you’ve got this mental list of “good” foods and “bad” foods, and every time you indulge in something off-limits, you’re hit with a wave of guilt and shame. It’s like a vicious cycle of restriction followed by overindulgence, and it messes with your relationship with food big time.
- š¤It takes away the joy of eating! Food isn’t just about fueling your body; it’s about pleasure, comfort, and connection. When you deprive yourself of your favorite foods, you’re missing out on those little moments of happiness that make life worth living. It’s no wonder you end up feeling deprived and resentful, right?
- š©It ignores the real reasons behind overeating and weight gain. We’re talking about emotional eating, boredom, stress ā all those things that influence your food choices way more than you realize. So, just cleaning out your pantry isn’t going to cut it. You’ve got to dig deeper and address the underlying issues if you want to see real, lasting change.
- šµItās just not sustainable. Sure, you might have the willpower to stick to it for a little while, but life has a funny way of throwing curveballs your way. And when stress hits the fan, your strict diet goes out the window faster than you can say “chocolate cake.” Without a sustainable approach to eating, you’re just setting yourself up for disappointment and frustration in the long run.
So, instead of falling into the diet deprivation trap, let’s try something different, shall we? Let’s focus on building healthy habits that actually stick, ones that nourish both your body and your soul. Trust me, it’s a game-changer.
Want proof?
So what can you do to get fit after 50? Fortunately, thereās a better way. Instead of all the deprivation and dread, try something else.
Wouldnāt you rather spend your time doing something that feels like itās authentically you thatās also crazy effective? Well, now you can. And it doesnāt have to be confusing or overwhelming.
A Better Way to Weight Loss Over 50
Hereās what I did to completely flip the script on my continual deprivation diets!
Step #1: Small Changes, Big Impact
Let’s dive into a better approach for achieving weight loss, especially for those of us over 50. Instead of falling into the trap of diet deprivation, weāll shift gears and focus on building habits that stick. This alternative path isn’t about restriction; it’s about empowerment through habit formation.
Habit-based health is the name of the game here. It’s all about making small, sustainable changes to your eating and exercise habits that add up over time. Think of it as a journey of consistency, not perfection.
By gradually tweaking your daily routines, you can pave the way for long-term success. For instance, rather than banning all your favorite treats, find ways to incorporate more nourishing foods into your meals.
Start by adding an extra serving of veggies to your lunch or swapping out a sweet snack for a healthier option.
The small shifts may seem minor, but they lay the foundation for a healthier diet without the need for drastic restrictions.
Step #2: Take Ownership of Your Choices
Whether you realize it or not, your brain thrives on comfort. Not the āsitting around in my jammies watching Netflix with a quart of ice creamā comfort, but the comfort of sameness.
Sameness means doing things the same way and not having to expend a bunch of energy to do something different. But in order to make change in your life, you have to do something different!
Bingo! Now you know why your brain fights you tooth and nail to not change anything. Once you got into the habit of putting down your keys when you get home and going straight to the pantry or fridge for āa little treat,ā that neural pathway is wide and deep and dang it, you want that thing!
Itās hard to change that! You have to become someone different in order to change the behavior. You have to become someone who either a) doesnāt go straight to the pantry or fridge when she puts down her keys (perhaps you go change and go for a walk instead), or b) someone who grabs an apple or some carrot sticks or some low-fat yogurt instead of a bag of chips.
And your brain doesnāt like that. It takes energy and effort.
Transformation happens when you embrace a new way of seeing things and fully own the decisions you make. Itās about getting cozy with the idea of stepping out of your comfort zone.
You can challenge the status quo of your life and truly create something that you wonāt regret in 10 years. Because trust me, the time passes whether we want it to or not.
Step #3: Learn to Correct
Instead of throwing up the white flag when youāve veered from whatever your plan is, learn how to correct. While consistency is a key for just about any goal, be it weight loss or saving money, no one can be perfectly consistent.
If you were saving money for a summer trip, and you went off plan and bought that purse youāve been eyeing for months, would you say, āOh well, I blew my budget, so I might as well forget about that vacay and live it up!ā šš»
Probably not! Then why do we do this so often with our eating? Well, for one thing, there are biological and neurological things going on with our bodies and food that arenāt present with spending money (not that there arenāt all sorts of issues around $$). But the concept is identical.
Just because you veered from your path briefly doesnāt mean you canāt get back on it! Even if you ate an ENTIRE quart of ice cream! Yes, you read that right.
This is NOT an opportunity to give up, and youāre not lazy, weak, or unmotivated if you did this, or something like it. Nope, youāre human.
And now you have an opportunity to learn from what happened and get back on course. Instead of trying to force yourself to be perfect, think about how you can be 5% or 10% more consistent next time. If you find yourself with a quart of ice cream in your hands next week, maybe you stop before youāve eaten the whole thing. THATāS STILL PROGRESS.
If you had planned to walk every day this week and you blew it the first 3 days, maybe you can take a short, 5-minute walk right now. Thatās being more consistent with your exercise plan than youāve been the past 3 days! And that, my friend is cause for CELEBRATION!! š„³
Make a Plan Using Small, Simple Steps
Diving into a new approach to your health & fitness can feel overwhelming, especially when you’ve been bombarded with restrictive (or weird) diets for so long.
But trust me, it doesn’t have to be all or nothing! Let’s break it down into manageable steps that fit into your life, one small victory at a time.
Step 1: Start Small
Instead of trying to overhaul your entire diet overnight, let’s start with baby steps. š£ Choose one or two habits to focus on initially, like drinking a bit more water throughout the day or adding an extra veggie to one of your meals. These small changes might seem insignificant, but they’re the building blocks of a healthier lifestyle.
Step 2: Be Specific
Now, let’s get clear on what exactly you want to achieve. Instead of setting vague goals like “I want to eat healthier,” get specific. Maybe it’s committing to eating a salad for lunch twice (or once!) this week or swapping out a donut for a healthier, but still delicious substitute.
When you know exactly what you’re working towards, it’s easier to stay motivated and on track.
Step 3: Create a Routine
Incorporating new habits into your daily routine is key to making them stick. Whether it’s setting aside time for a short morning walk or prepping healthy snacks for the week ahead, look for ways to make your healthy choices a seamless part of your day. When something becomes a habit, it requires less effort and willpower to stick to it. (And that’s what your brain loves!).
One way to do this is to tie a new habit you want to cultivate with something you already do. So, if you brew your coffee each morning āļø, you can use that as the cue to grab some carrot sticks and dip to bring along to work, or on your dayās errands. This way you wonāt find yourself so hungry that you stop for some (unplanned) fast food.
Step 4: Track Your Progress
Keeping track of your habits and progress is a powerful way to stay accountable and motivated. Whether you prefer journaling, using a smartphone app, or a good old-fashioned habit tracker, find a method that works for you. Celebrate your successes along the way, and don’t be too hard on yourself if you hit a bump in the road. It’s all part of the journey.
Step 5: Stay Flexible
Life is unpredictable, and there will be obstacles and challenges along the way. Instead of throwing in the towel when things don’t go as planned, be willing to adapt and adjust your approach. Maybe your schedule changes and you can’t fit in your usual workout, or you have a hectic day and end up reaching for convenience foods. That’s okay!
Give yourself grace, find alternative solutions, and keep moving forward.
These are a lot of steps, and I want to encourage you to take them one at a time! Donāt try to do all of them in one fell swoop or youāll burn yourself out (again).
Next Steps
Diet deprivation is not the answer to sustainable weight loss, especially for women over 50. Instead, focus on cultivating healthier habits and routines that support your long-term well-being.
By making small, gradual changes to your eating behaviors and incorporating regular physical activity into your routine, you can achieve lasting results without deprivation or restriction. Embrace the journey of self-discovery and empowerment as you navigate towards a healthier, happier you.
Check out some of my other posts and keep challenging yourself to think outside the box to get results in a way that rings true for you].
In them, youāll find my best tips to winning the fitness over 50 fight, and more.
- How to Eat What You Love and Still Lose Weight
- The One Approach You Need to Master Your Food Cravings
- Train Your Brain To Lose Weight
Current wisdom can be little more than fads that donāt stand the test of time. Many wonāt even get you where you want to go.
The good news is you can absolutely get fit over 50 in a way that feels authentic to you. You just need the right roadmap – and a little independent thinking.
To make this journey more tangible, Iāve created an Ignite Your Motivation worksheet just for you. Download it and start identifying those small, actionable steps that will get ā and keep ā you going!
Want some daily motivation along with a dose of encouragement and camaraderie? Be sure to join the group of like-minded women over 50 in the Fit Fabulous Over 50 Facebook group!
