Written by Page Lauer • 4 minute read
People spend hundreds and sometimes thousands of dollars a year on diet and exercise programs, only to abandon them unsuccessfully. They begin with high hopes and laudable goals, but too often end in frustration and mediocre results. This is really tricky, because the marketing of diet and exercise programs is so convincing that we find ourselves jumping on the bandwagon.
However, do we really need to consider whether the program is best for us and whether it is sustainable? In this complex web of ever-changing nutritional guidelines, plus trending new programs every month, what’s best and how do we decide?
While there are many programs out there, there are some important questions that can point you in the right direction. Perhaps these six questions provide a sort of health compass when considering a new diet or exercise program. Most of all, you want to end up where you are so you are ready to succeed.
Here’s how to find what works:
Is the health program sustainable as a lifestyle?
The best program for you is one that you can stick to and fit into your life. Health practices cannot be a temporary addition or some sort of sprint. It just doesn’t work. Time and time again I see people lose all their gains once the diet or exercise program ends. We want to start asking ourselves what we can really stick with, so that it sticks with us! When choosing a health plan, the science is clear: Ditch the diets and go for what you can maintain.
Does the health program work with your brain and body?
Very often we choose programs that have nothing to do with our dietary needs or physical abilities. In other words, we choose exercise programs regardless of our actual level of conditioning or preparation. Or we go on 1,000-calorie diets, even though we know they backfire by causing insatiable hunger. This is about basic human physiology, not willpower. Most of us don’t stick with something that has more to do with an outcome than our own body. Choose a program that meets your body where it is and doesn’t deprive your brain of the fuel it needs.
Does the health program allow time for learning and mastery, or is it an unrealistically short amount of time that promises huge results?
The other day on TV, I counted 19 programs or infomercials promising all of our health dreams in 21 days or less. For example, “10 days to get a better butt” or “Lose 21 pounds in 21 days”, and so on. Such reckless marketing is intended to make money, not to make us healthier. If we know anything about human behavior, it’s that we learn gradually and in stages. Methods that promise drastic results in a short time end up taking us off the path to health. Choose a program that sets you up for success with the right time and tools!
Is the health program balanced?
For example, when it comes to nutrition, we know that people do best by eating a balance of complex carbohydrates, healthy fats, and lean proteins. This combination with meals triggers satiety and also provides the nutrients needed for sustained energy. Likewise, with exercise, we know that people do best when they warm up, target major muscle groups, then do cardio and/or strength training, and finish with a cool-down. We also know that people do better by doing a little exercise every day rather than doing an overwhelming amount in a single day. For any sustainable program, balance is key. When choosing your health plan, make wise choices.
Is the health program reasonably supported by science?
When considering a program, make sure it has been tested and verified. You don’t want to be the guinea pig or do something that could potentially be dangerous. Also remember that you have more options than just the latest fad diet. Truly solid and effective health routines have been studied and approved, such as the Mediterranean diet for example. Don’t believe everything marketers put out there. For any program you are considering, check out the reviews as well as the evidence. You’ll be glad you did!
Is it heavily dependent on supplements, pills or powders? Or is it reasonably based on real food and real exercise?
Although supplements can be helpful, they are not the core of any program. Make sure the program you choose doesn’t rely too heavily on artificial substances replacing real substances. And make sure they support your overall health. Very often, these products have tunnel vision – as if they are only aimed at losing weight, for example. They ignore important aspects of health such as the nutrients your brain needs or the energy it needs to function properly. Make sure the pills or powders you choose support your overall health.
Final Thoughts
There are many programs promising success. The good news is that you have a choice! Choose an achievable, evidence-based program that fits your lifestyle. Remember, the diet or exercise program that works for you is the one you can stick to! Curious to know if your current program is really right for you? Schedule a session with me today and get expert advice to ensure you’re on the path to success!
Page Lauer, LMFT, CEDS
PFC Behavioral Health Director