Before You Start Your Next Diet, Read This

Are you tired of hopping from one diet to another, only to end up disappointed and back where you started?

You’re not alone. Many people fall into the trap of trying extreme, fad diets without realizing that they may be missing out on some basic principles.

Before you embark on your next weight loss journey, take a moment to read this blog post. It may just save you from another failed diet attempt.

So put down that juice cleanse and listen up!

Here’s some important things for you to consider before starting your next diet.

Are you doing these?

Eating a minimum of 3-5 portions of vegetables daily

Eating enough veggies is key to staying healthy, yet many of us don’t consume enough.

Vegetables are packed with essential vitamins and minerals that our bodies need to function properly. They provide us with energy, boost our immune system, and help prevent chronic diseases such as heart disease.

However, despite the numerous benefits of incorporating veggies into our diet, it’s estimated that only one in ten adults eat enough of them on a daily basis.

This can be due to several reasons—lack of awareness about the importance of vegetables, busy schedules leaving no time for meal planning and cooking, or simply not enjoying the taste or texture of certain veggies.

Before you start your next diet, ask yourself:

How many vegetables am I eating daily?
How varied is my vegetable consumption?
How processed are these vegetables?

Vegetables provide us with many nutrients, such as antioxidants, polyphenols, and fiber. They provide what our body needs, while making us feel satiated.

To maintain optimal health (and body composition), it’s important that we make an effort to include a variety of vegetables in our meals every day. This can be achieved by experimenting with different cooking methods and recipes, incorporating them into smoothies or soups.

Tips for improvement

Increase the amount of vegetables you consume daily.
Increase the variety of vegetables you eat daily. Get adventurous, try new types of vegetables or new recipes.
Try to eat some vegetables raw or just lightly steamed.

Drinking at least 2-3 liters/68-100 ounces of water daily

Water is essential for many bodily functions, but consuming enough has also been linked to decreased body weight and waist circumference (see references below).

Drinking water is not only important for our overall health, but also plays a crucial role in weight management.

First and foremost, staying hydrated helps boost the body’s metabolism, leading to efficient digestion and burning of calories. It also helps flush out toxins from the body and aids in proper functioning of organs and muscles.

Additionally, replacing sugary drinks with water can significantly reduce calorie intake, ultimately helping with weight loss.

Furthermore, when we are dehydrated, our bodies tend to retain more water which can give the appearance of bloating and excess weight. Drinking enough water can prevent this from happening and help us maintain a healthier and fitter physique.

Tips for improvement

Increase the amount of water you consume.
Replace soda or other sugary drinks with water. You can add some lemon or lime juice or some cucumber slices to improve the flavor.

Getting at least 8000 steps daily

If you’re looking to lose body fat and improve your overall health, one simple yet effective way to achieve this is by aiming to get at least 8000 steps daily.

Walking is a low-impact form of exercise that can easily be incorporated into your daily routine. Not only does it help burn calories, but it also has numerous benefits for both the mind and body.

Physically, regular walking can strengthen your muscles, improve cardiovascular health, and even decrease the risk of chronic diseases such as diabetes and high blood pressure.

Mentally, walking has been shown to boost mood, reduce stress and anxiety levels, and increase cognitive function.

Additionally, getting at least 8000 steps daily will keep you active throughout the day, helping you break up long periods of sitting which can have negative effects on your health.

So why not lace up those sneakers and start incorporating more steps into your day? Your body and mind will thank you for it!

Already getting a good amount of steps daily? Increase it! Because walking is low impact, there’s no limit on how much or how often you can do it.

Try to get 10,000 steps! Or even double what you’re doing now.

Short on time? Can you get a walking pad and walk while working? Those steps will add up.

Tips for improvement

Try walking at least 8000 steps daily.
If you’re already walking, increase your steps by at least 2000 or double them.
Get a walking pad so you can walk while you work.
Take walking lunch breaks.
Take walking meetings, if you can.

Doing strength training at least twice a week

Strength training, also known as resistance or weight training, involves using external weight or resistance to strengthen and build muscles.

Experts suggest that it is important to do strength training at least twice a week to experience its numerous benefits.

Firstly, strength training helps to improve overall body composition by increasing lean muscle mass and reducing body fat percentage. This not only improves physical appearance but also boosts metabolism and supports weight loss efforts.

Furthermore, regular strength training can increase bone density, making bones stronger and less prone to injury. It also improves joint function and flexibility, which can lead to better balance, coordination, and reduced risk of falls as we age.

Additionally, incorporating strength training into your workout routine can enhance athletic performance and help prevent chronic diseases.

If you’re not a fan of going to the gym, but still want to build strength and tone your muscles, there are other options out there.

You don’t have to deal with crowded gyms or expensive memberships to get a good workout in. Simple tools like dumbbells and resistance bands can be just as effective in targeting specific muscle groups and improving overall strength.

The key is to make sure you’re challenging yourself and continuously pushing your limits.

Don’t stick with the same weight or resistance level for too long—gradually increase it as you get stronger. And remember, it’s not about how much weight you can lift or how many reps you can do, but about consistently challenging yourself and making progress towards your fitness goals.

Tips for improvement

Do a minimum of two full body strength sessions a week.
If you’re already doing two, add another session or more.
Four sessions seems to be the sweet spot for great results without overtraining for most people.

Eating a nutrient-dense diet

Many of us eat a calorie-rich diet, but we’re still not getting many of the nutrients we need. That’s one of the reasons we may have cravings for things we’d rather not be eating.

When we consume many ultra-processed foods, we’re adding lots of calories and fat, and not necessarily many essential nutrients. This includes things like fast food, packaged snacks, and sugary drinks.

Take a look at your eating now. Can you reduce the amount of these foods and replace them with something equally satisfying for you but with more nutrients?

When we eat a variety of plants, which includes different vegetables, fruits, legumes, seeds, nuts, grains, we ensure our body receives many of the things it needs.

These types of foods provide us with essential vitamins, minerals, and antioxidants that are necessary for our bodies to function properly. Not only do they fuel our bodies with the nutrients it needs to thrive, but they can also help reduce the risk of chronic diseases.

By choosing nutrient-dense options instead of ultra-processed foods, we can improve our overall health and wellbeing.

Tips for improvement

Eat a diverse range of whole foods and reduce your intake of processed options.
Eat 2 servings of fruit daily.
You don’t have to give up your favorite foods EVER.
Find healthier alternatives for your favorite junk foods.
Craving chocolate? Try my healthy chocolate smoothie

Getting enough sleep

Getting enough quality sleep is crucial for our overall health and wellbeing, but it may also be the key to achieving a smaller waistline and a healthier, fitter version of ourselves.

Studies have shown that lack of sleep can disrupt our hormone levels, leading to increased feelings of hunger and cravings for unhealthy foods.

In addition, when we’re sleep deprived, our bodies produce more cortisol—the stress hormone that signals our body to store fat around our midsection.

On the other hand, having enough restful sleep helps regulate these hormones, making it easier to resist temptations and make healthier food choices.

Moreover, getting sufficient sleep also has a positive impact on our metabolism and energy levels, allowing us to perform better during workouts and burn more calories throughout the day.

So next time you’re tempted to stay up late binge-watching your favorite show or scrolling through social media, remember that prioritizing your sleep could ultimately lead you towards a smaller waistline and a healthier, fitter you.

While doing research for this post, I found studies citing the importance of vitamin D for sleep and a study on the effects of iron and vitamin D deficiencies on sleep in women. If you’re having problems sleeping, contact your healthcare provider and discuss testing for these.

Tips for improvement

Try to get a minimum of 7 hours of sleep. If you want to lose weight and recover well from your workouts—and you’re a woman—consider trying to get 8-9 hours of sleep each night.
Supplement vitamin D (consult your healthcare provider for specific guidelines).

Check out my sleep challenge to read more about sleep.

Managing stress levels

Stress is often seen as a negative thing—something we should always strive to avoid.

However, the truth is that stress isn’t always bad. In fact, it can even come from activities we enjoy.

Think about it, when you’re hanging out with your friends, playing a sport, or relaxing in the sauna, you may feel a certain level of stress. But this type of stress is different! It’s more like excitement or anticipation rather than anxiety or fear.

These activities may challenge us physically or mentally, but they also bring joy and fulfillment. They give us a break from our daily routines and help us recharge, making us feel more energized and uplifted afterwards.

So don’t be afraid of stress—embrace it when it comes from things you love to do because in the end, these are the things that make life worth living!

However, not all stress is good.

Managing stress is essential for our overall health and wellbeing and creating a resilient practice through movement, meditation or mindfulness, and breathwork can greatly help us in this journey.

Engaging in physical activities like walks, yoga, dance, or any type of movement you enjoy can release tension from the body, increase endorphins and promote relaxation. It allows us to focus on the present moment and let go of any worries or anxieties that may be causing stress.

Similarly, incorporating meditation or mindfulness into our routine helps calm the mind, reduce negative thoughts and improve mental clarity.

Breathwork plays a crucial role as it promotes deep breathing, which has been proven to lower stress levels and bring a sense of calmness to both the body and mind.

By finding joy in these practices and making them a regular part of our daily routine, we can cultivate resilience towards managing stress in an effective and healthy way.

By developing healthy coping mechanisms and stress management techniques, we can reduce the negative effects of stress on our body.

Additionally, managing stress is especially important for those trying to lose weight.

Stress triggers the release of the stress hormone cortisol in the body which can increase appetite and lead to overeating. This can hinder weight loss efforts and make it difficult to maintain a healthy diet.

Therefore, reducing stress through activities like exercise, mindfulness practices, and relaxation techniques can not only improve our overall physical health but also aid in achieving weight loss goals.

Tips for improvement

Add movement you enjoy to your daily routine.
Try a short meditation or mindfulness practice, such as these here.
Do some breathing. Try the ones here.

Find more proven ways to reduce stress here.

Some things to consider

Before jumping into the latest fad diet, there are a few important things to consider.

First and foremost, do you really want to take on something so drastic?

Fad diets often require extreme changes in eating habits and restrictions that can be difficult to maintain long-term. It’s important to evaluate if this is something you truly want to commit to.

Additionally, think about how this new diet will affect your happiness and health. Will it bring joy and satisfaction, or will it cause stress and deprivation?

Make sure to prioritize your mental and physical wellbeing above any temporary weight loss goals.

And finally, think about sustainability.

Is this diet something you can continue with for a prolonged period of time? Or will it ultimately lead to yo-yo dieting cycles?

Remember that healthy eating habits should be sustainable for life, not just for a short period of time.

Overall, carefully analyzing these factors before trying a diet can help ensure that you make a decision that is best for both your body and mind.

Key takeaways

Before you start the next trending diet, make sure you’re covering the basics of good health, which includes weight management.

Eat 3-5 servings of vegetables daily.
Drink at least 8-12 glasses of water daily. More if you’re in a hot climate or exercise often.
Walk 8000+ steps daily.
Do strength training 2-4 times a week.
Eat a nutrient-dense diet and try to reduce ultra-processed foods.
Get 7-9 hours of sleep.
Have a daily practice to manage stress.

If you’ve found this helpful, I’d love for you to subscribe to my Health Tips Newsletter to get implementable health tips on movement, stress reduction, mindset, and so much more.

Lifestyle changes can be difficult and messy. If you’d like support in implementing better habits in your life, I’d love to be your coach. Schedule a discovery call so we can check if we’re a good fit.

Let’s connect! Schedule your discovery call now!

References

Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1.
Paz-Graniel I, Becerra-Tomás N, Babio N, et al. Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population. Clin Nutr. 2021;40(6):3982-3991. doi:10.1016/j.clnu.2021.05.014
Paluch AE, Bajpai S, Ballin M, et al. Prospective Association of Daily Steps With Cardiovascular Disease: A Harmonized Meta-Analysis. Circulation. 2023;147(2):122-131. doi:10.1161/CIRCULATIONAHA.122.061288
Paluch AE, Bajpai S, Bassett DR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022;7(3):e219-e228. doi:10.1016/S2468-2667(21)00302-9
Ahmadi MN, Rezende LFM, Ferrari G, Del Pozo Cruz B, Lee IM, Stamatakis E. Do the associations of daily steps with mortality and incident cardiovascular disease differ by sedentary time levels? A device-based cohort study. Br J Sports Med. 2024;58(5):261-268. Published 2024 Mar 8. doi:10.1136/bjsports-2023-107221
Blekkenhorst LC, Sim M, Bondonno CP, et al. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Nutrients. 2018;10(5):595. Published 2018 May 11. doi:10.3390/nu10050595
Aiello P, Peluso I, Di Giacomo S, Di Sotto A, Villaño Valencia D. Body Composition and Metabolic Status of Italian and Spanish University Students: Relationship with Fruit and Vegetable Consumption. Nutrients. 2022;14(16):3296. Published 2022 Aug 11. doi:10.3390/nu14163296
Leproult R, Van Cauter E. Role of sleep and sleep loss in hormonal release and metabolism. Endocr Dev. 2010;17:11-21. doi:10.1159/000262524
Nedeltcheva AV, Scheer FA. Metabolic effects of sleep disruption, links to obesity and diabetes. Curr Opin Endocrinol Diabetes Obes. 2014;21(4):293-298. doi:10.1097/MED.0000000000000082
Al Hinai M, Jansen EC, Song PX, Peterson KE, Baylin A. Iron Deficiency and Vitamin D Deficiency Are Associated with Sleep in Females of Reproductive Age: An Analysis of NHANES 2005-2018 Data. J Nutr. 2024;154(2):648-657. doi:10.1016/j.tjnut.2023.11.030