How to Get the Body You Want and Quit Dieting for Good

stop dieting to change

Here’s a revolutionary idea: What if you decided to never diet again?

Year after year I’ve made promises to myself I haven’t been able to keep. It got me down, and to be honest, it also affected my credibility a lot with others.

I was convinced this new diet, or that new diet was the one and this time was THE time.

The start of the new year seems to be the opportune time to make new diet goals for those of us that want to get healthy, fit, and frankly, just look better naked.

The problem is this: It’s likely, like me, you’ve tried a diet already, haven’t you?

If you’ve found this site you may have found other sites in the past, similar to this.

You’ve bought a book, started a diet – maybe even achieved some great results, for a short time – but something didn’t quite stick, did it?

I  recently read a fantastic article by Dr Layne Norton. He said:

“We do not have a weight loss problem in our current society.  Millions of people lose weight every year through dieting. The problem we have is we cannot keep it off.”

This confronted me. This has been true of me and it’s possibly even true of you too.


Why Dieting Doesn’t Work Long Term

The challenge with diets is most of them have a finish line.

We eat well, train hard, and commit to a time period (usually a “magical” 8-12 weeks) and then when it’s over we go back to the same habits that got us to the body we didn’t like to start with.

Is your goal just to look good for an upcoming event or would you rather find a way that will help you stay leaner for longer?

For every one of us that sets out to diet; the science, studies, and odds are stacked against us. I know this because I’ve never had a weight loss problem.

I’ve lost weight plenty of times. I could just never keep it off.

Instead of making long lasting changes, I simply made short sharp changes I could never keep up. Maybe you can relate?

Rather than coming into this year with the desire to overhaul your life at once, why not throw out dieting forever and start to make small changes you can commit to for a long time?

What’s the answer?

In my opinion it’s not trying to change years of dietary habits in a single day. It’s not going on a 21 day “detox” or simply signing up to a bootcamp. It’s about making small, long term changes to the way you eat, move, and live.

Your health is a direct reflection of your habits. To change your health you must change your habits. (How do I do this?).

The key to effective and sustainable habit changes is to change them one at a time, until the changes stick.

There are many habit changes that may be helpful for you, and only you can decide which are most important for you.

I’d like to give you questions to help you assess what you’re doing and how you’re doing it.

Three questions to help you find habits that stick:

1. Is this Effective?

Great, So your strategy is to run 10 miles every day followed by a celebratory feast of Twinkies – Will this actually help you towards your goal? Does this work?

Make sure whatever you’re doing is a scientifically backed strategy that others have seen awesome results from.

Don’t just make something up and hope for the best, do some research on what health habits will have the biggest impact for you.

2. Is this Sustainable?

So you’ve been found something that works. It gets great results and others rave about what it’s done for them.

How long can you keep this up?

Can you imagine doing what you’re doing 6 months or a year from now?

The only way to reach your goals and stay there is by making changes that are long lasting. Changes that you can stick with over the long haul.

I also believe one of the keys to being sustainable with your habits is about being flexible.

If you’ve told yourself you can never eat some of your favorite foods ever again then you may want to rethink that.

3. Do You Enjoy It?

I’d consider this the most important. The only way I’ve ever found I stick to something is if I really enjoyed it. I now go to the gym and eat the way I do because I love it.

Are you enjoying or enduring what you’re currently doing? 

How can you make what you’re doing more enjoyable? If you hate the gym then maybe find something else you enjoy? And if you hate exercise then, well, toughen up butter cup.

Find something you hate least. Go do that.

What’s the point of having health, energy and epic nakedness if you’re completely miserable with the process to get and stay there.

Ever heard the saying “It’s not about the destination it’s about the journey”. 



(Here are two stories of people who made both effective and sustainable changes: Jim lost 88 lbs and Kyle lost 270 lbs)

So You’re Still Going to Diet?

I know a number of you, even after reading this, will still diet. Whether it’s Paleo, Slow Carb, or something else.

My advice to you: Have a game plan for when you’re going to finish. When you’ve lost the weight or reached the goal; what are you going to do to ensure you don’t end up back where you started?

Do you know the only thing worse than being out of shape?

Getting in shape, if only for a short time, only to eat yourself back to where you started. This eroded my confidence and self-esteem for years, but no more.

I refuse to give into the cycle, again and I want the same for you too.

From now on I only want to make effective AND sustainable changes. And I only want to help others do the same.

Question: What new health habit would be the most helpful for you to focus on over the next 30 days?

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition and is our lead macro coach. If you need help reaching your weight loss/fitness goals see our personal coaching options.
Last Updated: June 30, 2019


  1. Hemisha Vyas

    Need to get in shape and keep weight off.need to lose only a few kilos

  2. spectra311

    Great article! I, too, was a really great dieter. I could lose 5 lbs in a week easily and did so many times, only to be elated with the results and then go back to my old ways of eating and re-gain 8 lbs. One of the easiest sustainable changes that helped me lose weight was to consistently eat a breakfast of oatmeal, fruit, and coffee instead of a couple of poptarts and a cappuccino. I didn’t miss the poptarts much and eating the oatmeal was giving me great results. Right now, I’m in a good place weight wise, but I am trying to decrease my diet soda consumption by replacing a few of them with water every day. I was up to 6 or 7 cans of Diet Coke a day and now I’m down to 2 or 3, which is huge for me. I realized that for me, I just have to have something in my mouth, so now I chew gum instead of sipping soda. Bonus–my teeth are better and have fewer cavities now. I am trying to get down to only one diet soda per day, so I’m working on that for the next few weeks.

    • Dan Bolton

      Great job on the soda habit! Have you read a book called The Power of Habit? It’s a really interesting and helpful book about how to make or change habits. It’s helped me a lot