Every New Year, the same question pops up: “What’s the secret? How do I finally lose weight and keep it off?”
And every New Year, you’re hit with a tidal wave of ads promising that this pill, that detox, or the newest diet trend will fix everything.
So let’s cut through the noise. Ready for the real answer? Here it is…
STOP. DIETING.
Yep. I said it.
And before you wonder if I’ve completely lost it — hear me out.
I’ve been where you are. I’ve tried the diets, the detox teas, the “rules,” the restriction, the guilt… and as a nutrition coach, I’m asked about them ALL the time:
“Should I cut carbs?” “Is fasting the best way to lose weight?” “What do you think about ___ diet?”
With so much confusion (and clever marketing) out there, it’s no wonder you feel overwhelmed. But here’s the truth no one puts in their ads:
Diets work… until they don’t.
Because they’re not designed to be sustainable.
And that’s how the cycle starts: Restrict → Lose quickly → Feel awful → Fall “off” → Gain it back → Start over.
This isn’t failure. It’s proof that the system isn’t built for long-term success.
You deserve better — a way to eat that’s balanced, realistic, enjoyable, and rooted in what your body actually needs.
If 2026 is your year to break the cycle, this is exactly where to start!
Below are the 3 biggest reasons diets fail you, plus the 5 habits that actually work if you want lasting results.
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Diets work IF you are in a calorie deficit: burning more calories than you’re eating.
However, HOW you choose to lose weight determines your long-term success. Herein lies the challenge because diets:
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Severely restrict intake of food groups.
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Drastically limit overall food intake.
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Involve short term fixes for rapid weight loss.
Spoiler alert: If you’re drinking this stuff, you’re just peeing out water weight.
This dieting mentality is a super slippery slope and leads to 3 unhealthy beliefs and coinciding behaviors:
1. Diets make you believe fast weight loss = healthy weight loss.
Dropping 10 pounds fast might feel exciting, but it’s almost never sustainable.The healthy, maintainable rate is typically 1–2 pounds per week — and even that varies. Lasting change takes time. But that’s what makes it stick.
#2. Diets teach you to fear food instead of understand them.
You begin identifyinf and categorizing foods in different ways that can create an unhealthy relationship with food – examples:
Good vs. bad. Allowed vs. not allowed. “Cheat meals’. Eat this, never eat that.
This creates guilt and anxiety around food instead of teaching you how to fuel your body for energy, health, and long-term success.
#3. Restriction ALWAYS backfires.
Restrict → Crave → Overeat → Feel guilty → Start over.
This isn’t a willpower problem — it’s a biological response to deprivation. When you stop fueling your body properly, it pushes back! That’s why so many people regain weight after dieting.
The failure isn’t you — it’s the method.
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Yes I am a nutrition coach but, also human, and much like you, I have been there, dieted that!
Before becoming a nutrition coach, I personally struggled with my weight and diet for a very long time.
I did not understand what to eat or how to fuel my body. I was hyper focused on finding quick ways to drop weight that always lead me back to where I started or, heavier.
After years of dieting, spinning my wheels and NEVER being able to maintain results or create a healthier lifestyle, I decided to end the madness.
The good news?
Those years of frustration lead me here!
I’ve spent the last several years learning and studying to become a certified nutrition coach so I can teach you how to end the dieting madness, too!
Here’s what DOES work: my top 5 habits and behaviors that lead you to sustainable, long term weight loss WITHOUT DIETING, restriction or missing out on life!
These are the same habits we teach our Results Fitness Warriors — because they WORK.
- No restriction.
- No starving.
- No “perfect eating.
#1. Eat balanced, nutrient dense meals
Your body thrives on real, whole foods — and yes, that includes carbs and fats. Diet culture loves to villainize them, but they’re essential for energy, hormone balance, and overall health.
One of the biggest obstacles people face is simply not knowing what to eat or how much. That’s where coaching comes in. I help you understand how to fuel your body for your specific goals — whether that’s losing weight, dropping body fat, building muscle, improving health markers, or boosting daily energy.
#2. Strength train and move daily
Strength training is one of the most powerful things you can do for your body!
It improves overall health, reduces the risk of chronic diseases, boosts brain, lung, and heart function, strengthens bones, supports fat loss, increases mobility, eases daily aches and pains, improves mood, reduces stress, and supports long-term quality of life.
Truly — the benefits are endless!
Aim for at least 3 workouts per week, with strength training as a foundation (exactly what we coach you through at Results Fitness). Daily movement also matters. Simple activities like walking add up fast. Hitting 8,000–10,000 steps per day is one of the easiest, most effective ways to improve your health and longevity.
#3. Prioritize sleep (7–9 hours).
Sleep is one of the most underrated tools for better health and better results. Getting 7–9 hours of quality sleep is essential for fat loss, muscle growth, recovery, hormone balance, and overall energy.
When you’re sleep-deprived, your hunger and cravings increase — especially for processed, high-calorie foods. So if you’re struggling with late-night snacking or feeling constantly hungry, improving your sleep may be the missing piece.
#4. Stay hydrated.
Hydration impacts everything: joint health, body temperature regulation, digestion, metabolism, and even appetite. Water acts as a natural appetite regulator — and many times, what feels like hunger is actually dehydration.
Before reaching for a snack, try drinking some water first. Staying consistently hydrated throughout the day supports better energy, clearer thinking, improved workouts, and overall health.
#5. Mange your stress
Elevated levels of cortisol, your body’s stress hormone, is caused by stress. If you are super stressed most days, your body releases more cortisol to help regulate and this response can lead to weight/fat gain due to an increase in appetite and because cortisol encourages your body’s cells to store fat – particularly in the midsection.
So, if you’re starting out the New Year searching and scrambling for the latest and greatest quick fix diet, ask yourself the following:
- Will I be majorly restricting any specific foods?
- Can I do this long term for the next 6-12 months?
- Do I need non-food, specific products (pills, shakes, teas, etc.) in order to follow the plan?
If you answer “yes” to any of the above, chances are you are looking at a fad diet.
Stick to my top 5 behaviors because these are 100% effective, sustainable for the rest of your life and 100% proven to work so that you can achieve your goals, improve your health and get the results you want!
And, if you want help learning what to do so you understand what to eat and how much for your goals, book a FREE intro session now with our team so that you can start understanding how to properly fuel your body for your health and goals: BOOK A FREE INTRO!