Why Diets Fail (and What to Do Instead): 3 Underrated Fat Loss Strategies That Actually Work
- ianwoodsc
- May 12
- 3 min read
Let’s be real — if you’ve ever started a new diet on Monday and ended up face-down in a pizza by Thursday, this post is for you.
Because it’s not that you’re lazy. It’s not that you’re broken. It’s that most diets are built on rules that don’t hold up in the real world. And that’s why diets fail — over and over again.
If you're 35+, juggling work stress, kids, social life, and still trying to eat “perfectly,” something’s gotta give. And spoiler alert: it’s usually the diet.
But what if I told you that you don’t need to be perfect? That there’s a better way to get leaner, feel better, and actually keep it going long-term?
Let’s get into 3 unconventional (but bloody effective) strategies that have helped my clients stop yo-yoing and start making real, sustainable progress.
1. Use Calorie Ranges — Not Exact Numbers
Most people treat calorie targets like they’re defusing a bomb. Hit 2000? ✅Hit 2100? ❌ “My life is over!”
Sound familiar?
This is one of the biggest reasons why diets fail: they don’t allow for real life.
Instead of obsessing over a single daily number, give yourself a range — say, 1800–2200 calories per day.
Why?
Because some days you’re hungrier. Some days you’re more active. Some days your stress levels are through the roof, and you just need a bigger dinner. That’s normal. That’s human.
Having a flexible range like this:
Makes tracking less obsessive
Reduces “f*ck it” moments
Increases your chances of being consistent — and that’s where the results are
Think of it like bowling with bumpers. It keeps you on track without needing to be perfect every time.
2. Push the Ceiling. Pull the Floor.
Let me explain.
Most people try to make their best days even better. You know the ones — chicken salads, no booze, three workouts, a smug protein shake selfie.
But here's the problem: your best days aren’t the issue. Your worst days are.
This is another reason why diets fail: people plan for perfection, not chaos.
So here’s a better approach: Yes, improve your ceiling — eat more veg, get more protein, hydrate, etc. But also raise your floor — improve what your “bad days” look like.
Ask yourself:
What does bare minimum success look like for me?
Can I still hit 100g protein even if I’ve had a crap day?
Can I default to 2 decent meals even when I can't be arsed?
If your bad days go from a complete collapse to “just good enough,” you’ll make more progress than any perfect week ever could.
3. Eat Bigger Meals (Yes, Really)
This one sounds counter-intuitive — but hear me out.
If your day looks like this:
Small breakfast
Light lunch
Endless grazing all afternoon
Late-night fridge raid…then it’s not willpower that’s the issue — it’s structure.
One of the biggest (and most overlooked) reasons why diets fail is that people try to survive on scraps all day, then wonder why they can’t stop snacking at night.
Here’s the fix: 1. Shift 80% of your calories into three proper meals.
2. Use the 3+1 format:
3 main meals
1 snack (usually around training)
This:
Keeps you fuller for longer
Reduces your need to snack
Increases food quality (because you’re eating meals, not protein bars)
Helps you reconnect with hunger/fullness cues
So yes — you officially have my permission to eat bigger, better meals.
So, Why Do Diets Fail?
Because they’re built for short-term control — not long-term life.
They ignore how your appetite works. They demand perfection when life is anything but. And they make you feel like you failed when really, the plan was the problem all along.
The good news? When you stop trying to be perfect and start being strategic, everything changes.
Calorie ranges make it doable.
Raising your floor stops the all-or-nothing spiral.
Bigger meals mean fewer cravings and better quality food.
This is the stuff that actually works — especially if you're over 35 and done with BS dieting.
Want to Lose Your First 5kg Without Burning Out?
No rules. No all-or-nothing. Just smart, simple strategies that work around your life.
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