Why traditional diets don't work
So what do I mean by a traditional diet? What is the first thing that traditional diet programs tell you to do with your caloric intake at the start? LOWER IT! Let’s use myself as an example, I’m trying to lose weight and I know my BMR (Basal Metabolic Rate) is 2000 calories per day however in order to lose weight I only consume 1200 calories per day for a whole week. Now my weight may go down but I will be loosing muscle mass as I will be starving my muscles of calories that I need to function. When you starve your body is goes into survival mode where it retains fat to protect you and breaks down muscle mass for energy (not fat). When I reach my target and start eating normally my weight will increase beyond previous weight as the additional calories are now being stored due to the reduction in my metabolism. This is known as yo-yo dieting.
You need to be exercising to burn the calories you are putting into your body, think of balancing scales, Making healthy choices of what you are putting into your body and exercising to burn them off as a deficit. This will make for long lasting weight loss as long as you are consistent with your workouts and make health food choices 80% of the time with the right balance of protein, good fats and carbohydrates.