• LAUNCH YOUR DREAM
  • BE A MOTIVATIONAL SPEAKER
  • STARTING OVER MIDLIFE
  • HAPPINESS THROUGH ACTIVISM
  • TRAVEL THE WORLD
  • GET HEALTHY & FIT
  • BUILD SELF-CONFIDENCE
  • BRAVE LIVING
  • WRITE WITH US

8WomenDream

Dream Big Stories

  • HOME
  • ABOUT
  • CONNECT
You Are Here Home » GET HEALTHY & FIT » Fitness Advice: Do Not Diet

in GET HEALTHY & FIT

Fitness Advice: Do Not Diet

Stay fit, do not diet

If you mention a goal of weight loss or fitness, one of the first questions asked is “What diet are you on?” The focus of the billion dollar weight loss industry is taking it off. Now we know the trick of any weight loss is literally all in our minds.

At the beginning of my own weight loss and fitness path it was all about the food. Lower calories equals lower weight. The math supports it and it does work.

When you think of “diet” you probably think short term. Short term changes, short term results.

This is the point of my advice “do not diet”. No one considers being on a diet forever. The reality is that once you start a diet, maintaining that weight loss means lower calories forever.

Sandra Aamodt in her TED talk, “Why dieting doesn’t usually work” discusses the adjusted calories a person who has experienced weight loss will have to maintain to keep it off, compared with another person at the same weight.

250-400 calories less very day. Forever.

I had read similar research about 40 pounds into my own weight loss. I was a little annoyed that I would have to take this into consideration for the rest of my life.

Thank our brains for that. Specifically the hypothalamus.

Your brain also has its own sense of what you should weigh, no matter what you consciously believe. This is called your set point, but that’s a misleading term, because it’s actually a range of about 10 or 15 pounds. You can use lifestyle choices to move your weight up and down within that range, but it’s much, much harder to stay outside of it. The hypothalamus, the part of the brain that regulates body weight, there are more than a dozen chemical signals in the brain that tell your body to gain weight, more than another dozen that tell your body to lose it, and the system works like a thermostat, responding to signals from the body by adjusting hunger, activity and metabolism, to keep your weight stable as conditions change. (Resource: Sandra Aamodt: Why dieting doesn’t usually work)

An interesting concept the weight loss industry does not advertise is that most of those will gain the weight back. Add to that another sad fact that 40% will gain all the weight back, plus a few more pounds.

Then why do we still do it?

Prevention is now proving to be the best medicine when it comes to a lifetime of healthy weight maintenance. That would be perfect. Most of us dealing with maintaining a healthy weight in our 40’s.

“If we had a time machine, it would be the world’s best weight-loss program.”
– Dr. Yoni Freedhoff

Sandra Aamodt suggests using our hunger to drive mindful eating. The idea is the goal of being aware of our actual hunger and being driven to feed only that.

Not eating from stress, not by craving, not by the dessert the table next to you ordered.

Sandra Aamodt talks about two different eaters.

Psychologists classify eaters into two groups, those who rely on their hunger and those who try to control their eating through willpower, like most dieters. Let’s call them intuitive eaters and controlled eaters. The interesting thing is that intuitive eaters are less likely to be overweight, and they spend less time thinking about food. Controlled eaters are more vulnerable to overeating in response to advertising, super-sizing, and the all-you-can-eat buffet. And a small indulgence, like eating one scoop of ice cream, is more likely to lead to a food binge in controlled eaters. Children are especially vulnerable to this cycle of dieting and then binging. Several long-term studies have shown that girls who diet in their early teenage years are three times more likely to become overweight five years later, even if they started at a normal weight, and all of these studies found that the same factors that predicted weight gain also predicted the development of eating disorders.

Resource: Sandra Aamodt: Why dieting doesn’t usually work

I can honestly admit that I am a controlled eater. I have eaten when I’m not hungry. I still occasionally add a dessert or late night snack, when all I want is a certain taste experience, not that I’m hungry at all.

The difference now is that instead of my inner monologue beating me up, it’s my digestive system. My belly is quite aware of the food I put in it. It gets upset if I eat processed food, and really acts up when I overeat.

This is the concept of mindful eating that Sandra Aamodt is describing.

How do you know you are practicing mindful eating?

Here are a few clues it has taken me a while to put together for myself. It just took me a while to admit it.

  • you find yourself picking up food to eat, while you are distracted by something else (like TV)
  • grabbing food out of habit, usually at a certain time of day
  • eating anything when you are already full

Do Not Diet

When you consider the damage done by short term low calorie diet, you have to ask if we can just ban that word from our vocabulary. Instead lets embrace healthy eating, mindful eating, eating to fuel our lives. Changing your lifestyle around eating and fitness makes a difference long term.

What do you think? Your turn to add to the conversation in the comments.

Have you ever had a long lasting positive result from a diet?

Go get your fit on – Heather

Related Stories:

  • 8WD-post
    Dream Advice: How To Wobble and Not Fall Down
  • video by sue faith levy
    Dream Advice: Why You Should Not Give Up on Your Dreams
  • Image Quote - Dont look back. You arent going that way.
    Dream Fitness Advice: Stop Checking Your BMI
  • Look at how far you've come - Fitness Advice
    Dream Fitness Advice From Around the Web
Heather Montgomery
Heather Montgomery

Heather Montgomery is a fitness writer, triathlete, and serial entrepreneur who is devoted to sharing what she has learned about becoming a triathlete after age 40. She uses her Metabolic Training Certification to help other women struggling to get fit in mid-life. She lives and trains in Santa Rosa, California, the new home of the Ironman triathlon. You can find her biking the Sonoma County wine trails.

Note: Articles by Heather may contain affiliate links and will be compensated if you make a purchase after clicking on an affiliate link.

Filed Under: GET HEALTHY & FIT

Some of the posts on 8WD contain affiliate links or links to purchase products or programs from 8WD contributors. This means 8WD or the contributor may make a small commission if you make a purchase. The 8WD affiliate links help offset the cost of hosting this website and the contributor links help support the dreams of the contributor. Please check out the 8WD Legal Page for more details.

Thank you for your continued support!

« How a Thing Called Achievement Goal Theory Impacts Your Success
Finding Happiness in The Joy of Children »

Check it out

  • LAUNCH YOUR DREAM
  • BE A MOTIVATIONAL SPEAKER
  • STARTING OVER MIDLIFE
  • HAPPINESS THROUGH ACTIVISM
  • TRAVEL THE WORLD
  • GET HEALTHY & FIT
  • BUILD SELF-CONFIDENCE
  • BRAVE LIVING
  • WRITE WITH US


The 8WomenDream Dream Tote Bag

About the 8WomenDream Tote Bag
US – 10oz Cotton
Dimensions (External Dimensions)
• Height – 18″ (45.72cm or 457.2mm)
• Width – 15″ (38.1cm or 381mm)
Handle Dimensions (Internal Dimensions)
• Length – 29″ (73.7cm or 736.6mm)

Recent Dream Stories

  • 8 Solstice Traditions for Focusing on Your Big Dream this Year
  • Winter Solstice: What Will You Do With 1 Minute More?
  • Why Halloween Costumes Can Help Discover Your Big Dream
  • How the Equinox Can be a Catalyst for Change
  • 5 Strategies to Live Your Wildest Dreams
  • Starting Over as a Single Mom Wasn’t My Big Dream
  • Warning: Big Dream to Be a Motivational Speaker Won’t Always Obey Your Plans
  • Dance to Relieve Stress to Focus on Your Big Dream

Inspiration

More About 8WD

WE BELIEVE EVERYONE HAS THE POWER TO ACHIEVE BIG DREAMS.
 
IT IS OUR SINCEREST WISH THROUGH THE SHARING OF PERSONAL STORIES ABOUT WHAT IT’S LIKE TO TRY TO ACHIEVE A BIG DREAM THAT WE WILL INSPIRE YOU GO AFTER A BIG DREAM TOO.
 
YOU CAN FIND OUT MORE ABOUT 8WOMENDREAM, HERE.

8 WOMEN DREAM | COPYRIGHT All RIGHTS RESERVED © 2025 · LEGAL

Welcome to 8WomenDream Where Big Dreams Are Shared
The 8WomenDream website uses cookies to improve your experience. We'll assume you're OK with this, but you can opt-out if you wish. ACCEPT REJECT READ MORE
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT