No More Diets: How to Lose Weight Without Losing Your Mind
- Basma Al Kakoun
- Dec 26, 2024
- 4 min read
Updated: Dec 27, 2024
Why Diets Don’t Work
Let’s play a little guessing game. How many of you have said something like this?
“Starting tomorrow, I’m only eating salad and chicken breast.”
“No carbs, no sugar, no fun—just pure discipline!”
“This time, I’m really sticking to my diet. No junk food EVER.”
Sound familiar? Now, how long did that last? A week? Two weeks? Maybe a month if you’re superhuman. And then what? You found yourself face-first in a tub of ice cream wondering, “How did I get here?”
Here’s the truth: diets don’t work. Not because you’re weak, but because they’re designed to fail. Let me explain why—and show you a better way.
Why Diets Crash and Burn
When you start dieting “cold turkey,” you’re usually doing three things:
Eating way less than usual.
Cutting out your favorite foods entirely.
Living in a constant state of deprivation.
Sure, you might see some quick wins: the scale goes down, your jeans fit better, and you’re feeling pretty good about life. But here’s the kicker: your body doesn’t care about your goals. It cares about survival.
When you deprive yourself, your body starts to rebel. Cravings get stronger, energy dips, and eventually, the binge-eating episodes kick in. The weight you lost? It often comes back—with a little extra for good measure.
Skipping Meals: The Hangry Trap
Another classic move in the “diet fails” playbook: skipping meals. You think, “If I eat less, I’ll lose weight faster!”
But here’s what actually happens:
Breakfast: “I’m fine, I’ll just have coffee.”
Lunch: “Still fine, just a little hungry.”
Afternoon: You’re Googling, “Is it socially acceptable to eat my coworker’s sandwich?”
Dinner: You inhale everything in sight, including half the fridge.
Here’s the reality: Your body needs energy to function. When you skip meals, your energy drops. You get irritable, anxious, and eventually reach for anything edible. Sound familiar? You might even snap at yourself or others—it’s not just your mood; your body is crying out for fuel.
To make it worse, if you’re consistently eating fewer calories than your Basal Metabolic Rate (BMR)—the minimum energy your body needs to perform basic functions like breathing and digestion—you’re putting your body into survival mode. It starts conserving fat and burning fewer calories, making weight loss even harder.
By focusing on balance, you can enjoy life’s pleasures while staying on track with your goals. No guilt, no deprivation—just a healthy relationship with food.
Let’s Talk BMR: Your Body’s “Chill Calories”
Your Basal Metabolic Rate (BMR) is the number of calories your body needs just to stay alive—breathing, circulating blood, and scrolling Instagram.
But here’s the thing: BMR is just for survival. You need more calories for daily activities like thinking, working, walking, or even fidgeting.
If you consistently eat less than your BMR, your body thinks it’s in a crisis. It starts hoarding fat and slowing your metabolism—basically the opposite of what you want.
How To Calculate BMR:
For women: BMR=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age in years)BMR=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age in years)
For men: BMR=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age in years)BMR=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age in years)
Remember, this is your baseline. You need more calories to fuel your brain, work, and basic activities throughout the day.
What Actually Works: Baby Steps, Not Giant Leaps
Here’s the deal: you don’t need a crash diet or extreme restrictions. The key to sustainable weight loss is small, manageable changes. Let’s break it down:
Start Small
Instead of cutting out everything, start adding nutrient-dense foods.
Example: Add a healthy snack like Greek yogurt with nuts to your daily routine.
Gradual Upgrades
One week, add a side salad to your meals.
The next, swap your breakfast for something like oatmeal with nuts or a rice cake with eggs and avocado.
Fuel Your Body
Don’t skip meals. Food is your energy, not your enemy.
Build a Healthy Relationship with Food
By taking small steps and avoiding deprivation, you stop labeling food as “good” or “bad.” Instead, food becomes fuel—a source of energy to support your goals.
And here’s the key: If you have a day where you overindulge, don’t give up. It’s not about perfection; it’s about progress. Reflect on what you can do better next time and keep moving forward.
Think “80/20”
80% of your food should be nutrient-dense: fruits, veggies, lean protein, and whole grains.
20% can be your favorite treats—yes, even pizza or cookies.
The Magic of the 80/20 rule
Here’s why the 80/20 rule works:
When you give your body the nutrients it needs (complex carbs, lean protein, healthy fats), it feels satisfied. That way, when you do reach for a slice of cake, you’re enjoying it mindfully—not because you’re starving or deprived.
And guess what? You’re less likely to overeat because your body is already well-fueled. Balance for the win!
Yes, you can eat pizza, cookies, or cake without gaining weight—because when your body is nourished, it’s less likely to crave and overconsume those foods.
What Happens If You Mess Up?
Spoiler alert: you’re going to mess up. You’ll eat too many cookies or skip a workout. And that’s okay.
One bad meal doesn’t ruin your progress—just like one salad doesn’t magically make you healthy. Instead of spiraling into guilt, ask yourself: “What can I do better next time?” Then keep going.
In a Nutshell
To create a sustainable, healthy lifestyle that supports weight loss without deprivation:
Take it one small step at a time.
Don’t skip meals—fuel your body.
Enjoy your favorite foods in moderation.
Focus on nutrient-dense foods to meet your body’s energy needs.
Follow the 80/20 rule for balance.
And remember: it’s not about perfection. It’s about finding a lifestyle that works for you—because life’s too short to live without chocolate cake.
Comments