I’ve been on the (fill in the blank) diet and lost no weight. I feel like such a failure!

I’ve lost count of how many times I’ve read this on a Facebook post or heard it said. And I don’t minimize the emotional impact such a feeling can have on someone. If you throw out all the ‘bad’ foods and follow all the instructions about when, what and how much to eat, you should lose the weight, right? Not necessarily.

Let me explain. You are unique. While you may look like people in your family, what your body needs to maintain a healthy, balanced state is unique to you, and changes over time. And I’m here to tell you, you did not fail. You were just lacking the information you needed for your unique self to make the changes necessary to achieve your weight loss goal.

Here are some tips:

Weight loss is about more than what foods you eat. Are you getting enough sleep? People who don’t get enough sleep tend to eat more fatty or sugary food for ‘energy’ to get through the day.

How much water do you drink? You need water to stay hydrated and to help your body metabolize your food well. Don’t wash down what you eat – which can affect your body’s ability to process the nutrients in your food. Fill a large water bottle with flavored water and sip it throughout the day.

Are you in a work situation that leaves you feeling bored or stressed? It’s not unusual to eat when bored or stressed, adding extra calories to your day. Instead of putting something in your mouth, take a brisk walk for 5 minutes. It will clear your head, change your mood, and help you stick to your weight loss goal.

Do you skip breakfast and then make up for it at dinner? Eating a lighter meal at night can help you sleep better and lose weight. So, if you are not a morning person, make breakfast into two healthy morning snacks. Make lunch your heaviest meal of the day, when your digestive powers are at their peak.

Do you eat low fat/fat free commercial foods? Avoid them. To make low fat and fat free foods taste better, other stuff is added (check the labels for sugar or salt content in these foods). Sugar can cause mood swings, water retention that looks like weight gain, and those ‘sugar lows’ that drive you to look for something else to eat for energy to keep you going. Healthy fats not only provide the taste that makes foods satisfying, but also help with digestion, keep skin and hair from becoming dry, and keep you feeling full longer between meals.

You don’t need to make all these changes at once; start small – pick one or two – get good at it and then make another change. Like this you can build easy to maintain, good habits for a lifetime of good health.

Feel you need help? Sign up for a free 50-minute consultation to explore if integrative nutrition coaching is what you are looking for.