Most diets fail in the long run, and in this video you'll learn the main reasons and how to deal with these issues.

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You've probably heard or read a statement such as "95% of people on a diet fail" and of course we could argue how accurate this metric really is but the fact is that majority of people fail in the long run when it comes to body composition changes.

Key Points:

In this video I'll dive into 2 big mistakes most dieters make that are preventing them from ever reaching that low body fat goal.

The mistake #1 - Labeling food as good or bad and the consequences of doing that.

To lose a pound of body fat typically we aim to be in about a 3500 kcal deficit per week.

Now, this is obviously a rough guideline but for the sake of argument lets go with that.

If we then look at most people on a diet how their week goes is that they've pretty successful at gradually increasing that deficit if they eat on average 500 kcal less per day.

By the end of the week they would accumulate 3500 kcal worth of deficit.

But then here's where most people fail. Some time later in the week after 5 or 6 days they'll eat something that they've labeled as "bad food" like a cookie.

Most commonly with unsuccessful dieters for them it's "well, my diet failed now so might as well not care any more". Then after that 100 kcal cookie they'll eat a whole bag which is 2000 kcal.

And not only that they'll eat more junk.

In reality after that 1 cookie has been consumed nothing really changed in terms of the diet. It's just 100 kcal less of a deficit, you're still going strong toward your goal.

But now since you've added 2000-3000 kcal on top of that the deficit is gone.

So you did't really blow you diet when you had that cookie but the change of identity following that event is what caused a chain reaction leading to overeating.

A successful dieter would simply admit "okay, I had 100 kcal worth of this food and that's fine. I can either fit that into my daily calories or just go over 100 kcal this day".

And in this scenario you have 3400 kcal worth of a deficit.

That's still being on top of your diet.

So by labeling foods good or bad you're essentially adding a trigger to a chain reaction of overeating.

On the other hand if you simply look at the food as nutrition that contains calories you're more likely to be detached from that chain reaction leading to overeating.

Mistake #2 - Diet is control your life instead of your controlling the diet.

This happens very often when guys fail to take breaks from the diet.

It's not uncommon to see guys planning to diet for 5-6 months straight without any breaks, going full Spartan mode.

And this rigid setup often leads to binges and overeating because you have a feeling that the diet is controlling your life.

You feel like you're limited in food choices, that you can't go out with your friends to enjoy a meal, or that you have to super strict 24/7 throughout the whole period of 6 months.

This is especially a problem with those who have to lose a lot of weight. If you have 30 lbs of fat to lose you're looking at 20-30 weeks of dieting in the best case scenario.

So the way to tackle this issue is to regain control over your diet by planning in regular re-feeds and diet breaks.

And for those re-feeds you want to combine them with social events and gathering so you don't feel like you're missing out on anything.

The way a proper diet is setup is that you shouldn't feel like you're dieting that hard.

80% of the time you're sticking to healthy nutrition. But for 20% you can do non self-prepared meals.

Additionally you wanna make sure that every 6th, 7th or 8th week of dieting is a diet break. This is a time you go to maintenance calories.

You wanna plan those in for specific dates, so you know there's an end to the caloric deficit.

And you can look forward to it. This will make the diet more flexible, and increase your chances of success by miles.

Related videos:
[ Ссылка ] Why Diets Don't Work in the Long Run? (And What's The Missing Piece)

Talk soon, Mario


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