7 Things to Avoid if You want to Lose Weight Permanently

Permanent Weight Loss

There are thousands of ways you can find to lose weight , a quick Google search can unveil a bunch of companies, hundreds a pills, and thousands of basic weight loss plans.  However if you want to lose weight for good, there are a few things you want to avoid!

1.       Going on another Diet

I seriously hate the word diet.  I diet is a short term change in habits to get results.  The reality is if you go on a diet you may or may not see the weight loss you want, but the results won’t stick.  There are a ton of diets out there, but only a lifestyle change with a pledge to make healthier choices will result in permanent and sustainable changes!

2.       Skipping Meals

When you start trying to cut calories skipping meals becomes a common option many people explore.  Skipping meals has a few pitfalls.  First and foremost it can affect your metabolism, so skipping meals doesn’t help you use less calories.  Second when you skip a meal you are more likely to overeat at the next meal, making the suffering of being hungry 100% worthless.

3.       Cutting Out too Many Calories

You’ve probably read about how 3500 calories = 1 lb or something along that line.  When you are trying to lose weight it’s easy to run with the math and think that if you cut out more than 500 calories a day you can lose weight faster!  I’m not a doctor, but I can tell you that when you cut out to many calories your body can go into starvation mode and you actually hold onto the food you eat and store more of it as fat!  This means eating too little can actually make you weigh more!  Talk with your doctor to get more specifics for your lifestyle, but a general rule is that women shouldn’t go under 1200 calories and men under 1600 (AT THE LEAST).

4.       High Calorie Drinks

Everyone knows that they should avoid soda and juice, but seriously just cut it out!  I’m not saying you have to give it up completely but if you’re drinking it daily, you should think about cutting back.

5.       Fad Diets

In the same vein as the first point I made – a fad diet is just that, a fad.  These diets can’t last forever and they are not sustainable.  The cabbage soup diet was once popular because it was ultra-low in calories and could result in fast weight loss.  It DIDN’T last because the calories were so low and the nutrients were missing from people’s diet and it wreaked havoc on their health and digestive systems!  Stay smart and you’ll stay healthy!

6.       Skipping Exercise

If you’re like me, when you first start working on a healthier life you avoid exercise like the plague.  Unfortunately 4 years of living health has showed me that if you really want to lose weight and keep it off you have to bring exercise into the mix!  But there is some good news, the more you exercise the easier and more enjoyable it becomes, you think I’m crazy but it’s true!  4 years ago I would have sooner drank bleach than done a workout video like INSANITY, now I’m teaching an INSANITY class on a weekly basis!  Just try if for a few weeks, you might just get addicted!

7.       Deprivation

If you really want to lose weight temporarily, deprive yourself of the foods you really want!  While I think it’s important to make healthy decisions and avoid empty, high calorie, sugary foods I know that giving up something you love entirely will lead to a binge session.  It’s better to have a small dish of ice cream once a week than to quit ice cream for a month only to go “replase” and eat the whole carton with a spoon in one sitting!

The bottom line is that permanent weight loss is about living a healthy life, not figuring out how to lose weight.  Once you start learning techniques to live healthier and happier, the weight will melt of and stay off!

Comment below and tell me your number one tip for permanent weight loss!

HeadshotUntil Next Time,

Zach Spuckler


  1. says

    Hi Zach,

    I’m so glad you wrote this post! I see too many people going on fad diets….(don’t like that word either) or even worse, starving themselves.

    When it comes to loosing weight it IS surely a life change. I’m trying to drop a few pounds, but will NEVER do any of the above mentioned. All I do is to be mindful and not go for that candy bar. Instead, make a juice in between meals for energy. Eat food that I prepare myself. It may take a little longer, but once the pounds drop, its gone for good!


    • Zach says

      Hey Donna,

      I agree 100%, you have to be mindful and make changes! It’s hard to see that when you first start but as someone that’s been on the journey, I still make slips ups to this date – but getting back on track isn’t about quick fixes, it’s about healthy choices and portion control :)

  2. says

    Great post Zach! I agree with every point. I was actually just reading about a fasting diet, where you fast every other day and eat whatever you want on the following day. It appeared to be successful and could be used long term. Don’t think I could do that but interesting to read!

    • Zach says

      Hey Emily,

      I have actually read about this and it may actually change life expectancy! I’m still reading more about it, but it’s very interesting!

      Thanks for reading,


  3. says

    These are some great points you bring up. Simple and effective. It’s scary that so many people will starve themselves in order to lose weight, only to realize down the road that they have dug themselves a deeper hole. So, good job of stating that people shouldn’t drop their calories super low

    • Zach says

      Hey Julian!

      It’s really scary! I have clients all the time that can’t figure out why they aren’t losing if they are barley eating! You have to eat to fuel your body, and fuel your body to lose weight!

      Glad we’re on the same page :)


  4. says

    I hate the word diet Zach! To me that means that you want to lose weight right now for a specific reason and then after that you’ll be right back to the way things were because diets aren’t permanent solutions.

    I lost weight almost 30 years ago and have kept it off but that’s only because I’m more conscious about what I eat on a daily basis. I’ve learned that if I want something I don’t deprive myself because then I’ll just overeat later and that’s never a good thing.

    All of your tips are good ones for sure. I’m in the process of dropping my holiday weight right now so it’s back to eating like I normally do and cutting out all the sweets that I love love love.

    Awesome share Zach, thanks!


    • Zach says

      Hey Adrienne,

      Congrats that’s so awesome! Keeping the weight off is the hardest part – sometimes you just want to give in and go back to the old instant gratification ways! But you’re right, deprivation leads to overeating, eat what you want but just be smart about it!

      Good luck with the holiday weight, I’m sure you’ll take care of it!


  5. says

    Hi Zach,

    All that you said, is true and there is no one who can deny. But the problem is, “Healthy Lifestyle” is something everybody wants. But there has to be a method to madness and people want to know what that is. Daily exercise, having a well balanced diet, avoiding certain foods and habits and on top of all, knowing what your body can digest and what it can accumulate, is very important (Wold you agree?).

    So now, I hope I gave you a good topic for a future post :-)


  6. says

    Zach, I always say diet is a four letter word. As soon as people say it, they are set up for failure. You’re right, people think of things as a short term fix to get where they want to be at a point in time. Most never stick to it. The bottom line is to focus on becoming leaner and healthier. Depravation is probably the number 1 thing that keeps people from succeeding – you’re right, it’s that all or nothing – binging thing. Great post, thanks for the tips. Lisa

    • Zach says

      Hey Lisa!

      I agree, when I think about the chance I want to make as a diet – I’m doomed to fail! So glad I’m not alone there!



  7. says

    Hi Zach,

    May I say that I know quite a bit about healthy eating?

    Well, it’s because of two reasons. I’ve always be a conscious eater all my life, since infancy because my mother was, and second, I used to have a niche blog about health and weight loss, so I learn a lot there too.

    Skipping meals won’t help you lose one pound. Look at people do the Ramadan for 40 days? I have a friend who does it, and I can assure you that she doesn’t lose half of an ounce doing it, yet she doesn’t eat from sun set to sun down for 40 days. So just toss that one out the window :)

    Diets don’t work, because they are so not natural any way.

    What works best to keep a healthy weight is avoid bad food and bad drinks and eat reasonably at all time. When you do this, you can even indulge once in a while and you won’t gain weight. Works for me.

  8. says

    Hey Zach,

    You said it in the first point you made. You want to make lifestyle changes in order to make those permanent life changes. I really believe that it all boils down to knowing your body. What makes your body tick, what makes it gain wait, what energizes it, etc… Knowing and practicing the bare essentials to living a healthier lifestyle is a great start. Once you get into the habit, having the right mindset, then nothing can stop you! Thanks for sharing!

    • Zach says

      Hey Sherman,

      What a great point! Everyone is different and you have to learn from your body’s responses to various things! I know some people who can’t eat grain and others who do just fine! Making a healthy life is about learning what works for you!

  9. says

    I am sharing this later today! Great no nonsense advice! Especially cutting calories. A 1200 calorie diet is not for everyone. Each person should cut their own intake by 500 a day not a drastic drop causing light headiness and extreme hunger…keep sharing Zach!

    • Zach says

      Thanks for reading Erika!

      I agree 100% when you get physical symptoms from your calorie cutting, it means you taken to much! People need to know that you can only take so much before problems arise!

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