Why long-term weight loss is rarely achieved with diets and what to prioritize instead
The most recent weight loss research found that 95% of dieters regained the weight they lost after two years. Calorie-restricting diets are generally efficient at helping people lose weight, but they are highly poor at helping them maintain that weight loss.
So, what should you do if you want to reduce weight without regaining it?
As a psychologist who specializes in eating disorders, I view many diets and weight loss strategies as problematic. However, there are lifestyle changes you may make to enhance your physical and mental health.
Learn how and why diets often fail.
Diets fail for reasons other than a lack of willpower or moral character on the part of the participants. Our bodies are built for survival, and they see reduced energy availability (by dieting) as a threat to survival. As a result, in response to calorie constraints, our systems activate defensive mechanisms such as metabolic, hormonal, and neurological changes that override willpower.
Caloric restriction can reduce metabolism, increase hunger hormone (ghrelin), and decrease satiety (or 'feeling full') hormone (leptin). You're not only hungry; you're also less likely to feel full or satisfied after eating. When we consume high-calorie foods, our thoughts become more focused on food, and activity in the brain's reward area rises.
Some of us are also genetically inclined to binge eating in reaction to nutritional restriction. Some people suffer binge eating as a direct result of their diet. Binge eating not only decreases self-esteem and feelings of control over one's life, but it also commonly results in dieters gaining more weight than they did prior to beginning their diet.
Before beginning a diet, ask yourself some questions.
I usually advise patients to contact a qualified dietitian to create sustainable meal plans that meet their specific needs rather than following a restrictive diet plan that is not personalized to them. Nutrition isn't a "one size fits all" concept.
Make little, long-term changes that are targeted to your own living conditions to protect your metabolism and lead to health advantages that you are more likely to keep.
When beginning a diet, Katie Chapmon, a registered dietitian and public speaker, suggests asking yourself the following questions:
Is this diet sustainable? If so, how long? What is the most likely conclusion from there?
Have you tried anything like this before? If so, how did it go? What worked well? What proved difficult?
Are there any meals that may be adjusted rather than eliminated?
How is this different from what you're presently doing? Will altering your eating habits be jarring?
Could you be intrigued and take breaks from your diet to investigate this approach?
I dislike fad diets, especially those with strict calorie limitations, such as liquid diets, since they seldom result in long-term weight loss. They typically cause feelings of frustration and sadness.
I also advise avoiding getting dietary advice from anyone who has not had nutrition science training—personal trainers and coaches, for example, are unlikely to have received the sort of training required to understand how nutrients work in people's bodies.
Nutrition and Dietary Services at Ohio State.
Adopt a healthy perspective on food, diets, and the roles they play in our bodies.
In my job, I typically use cognitive-behavioral therapy to detect problematic thought patterns.
Anxiety-inducing patterns include all-or-nothing thinking, such as labeling food as "healthy" or "unhealthy" and thinking about food in extremes. Dieters engage in all-or-nothing thinking when they believe they are "good" if they eat no cookies (restrictive) and "bad" if they consume the entire bag of cookies (binge). We recommend finding a middle ground between the two extremes; for example, one dish of cookies is a more balanced way to enjoy meals without overindulging.
Several concepts can help us reframe our thinking regarding diets, food, and weight:
Diets don't work.
Food is a fuel source.
All foods, in moderation, may be part of a healthy meal plan.
If weight loss is as simple as "calories in, calories out," why do dieters regain the weight they lost in under two years?
Would you want therapy if your doctor told you that it had a 95% failure rate?
Your genes dictate 80 percent of your weight and shape. Exercise may not be particularly effective for weight loss, but fitness is more important to health and longevity than weight; therefore, it should be addressed. Our bodies are meant to move!
Compare yourself to who you were yesterday, not to anybody else.
Prioritize your mental health with regard to body image and weight loss.
Positive body image is a skill that may be mastered. I regularly ask my patients what they admire about their bodies and have them write down things they enjoy because of them.
I recommend The Positive Body Image Workbook by Nichole Wood-Barcalow, PhD, Tracy Tylka, PhD, and Casey Judge, PhD, as a resource for developing this ability.
We've all been through loss and worry in our lives. When a mental health disorder develops and causes serious suffering and impairment in daily functioning (health, career, school, sports, relationships), it is time to get help from a mental health professional.
For example, if your eating habits have left you feeling unnaturally weary, irritated, and food-focused, it may be time to get treatment. If your bad body image interferes with dating or work performance, or if you avoid exercising for fear of others judging your body, a mental health professional can help you overcome these feelings and function more fully in everyday life.
If you are suffering symptoms of an eating disorder, get assistance from a mental health practitioner and a nutritionist. The National Eating Disorders Association's website, nationaleatingdisorders.org, offers immediate support and allows you to self-evaluate for symptoms.
Weight is not the most important predictor of health, and certain weight ranges may not be suitable for everyone. However, if you want to feel more comfortable in your body, you must adopt long-term lifestyle changes and maintain a positive body image.