Written by Natalia Holguin, Live Confident Nutrition LLC
Natalia Holguin, RDN and certified personal trainer specializing in sports nutrition, mindful eating, & women’s health. With a B.S. in Nutrition & Dietetics from Messiah College & postgrad training at Iowa State University, she blends exercise science and nutrition with habit based coaching and mindful eating practices.
It’s January 1st. This year is the year that you will get back to the thriving, full-of-energy, person you were 10 years ago. And so you take off. Highly motivated and determined to achieve the goals you have so carefully set for yourself. You embark on a new diet and workout regime with unwavering determination, fueled by the hope of shedding those stubborn pounds once and for all.
March 1st. Two months in and 10 pounds down, short-term success gives way to frustration as you hit a plateau or succumb to old habits. That Starbucks caramel macchiato had been screaming your name… which may have turned into also a slice of pumpkin bread, a sandwich, and fries at lunch, and… well you probably get the picture. All of your hard work to carefully adhere to the meal plan you found was, in a day, tossed out the window…Ultimately leading to you abandoning the diet altogether. Slowly, you return to the eating and exercise habits you’ve had for years before and by July you are thinking of a new start date on the following January 1st.
Sound familiar? If not from your own experience, perhaps a friend or loved one. Amidst the plethora of fad diets and quick-fix promises, we overlooked a fundamental flaw in our approach to achieving lasting health and wellness.
Why do diets fail?
Over 50% of Americans reported dieting last year. With this staggering statistic, it's clear that the quest for the perfect diet and weight loss solution is more prevalent than ever. However, research suggests that roughly 80%of people who shed a significant portion of their body fat will not maintain that degree of weight loss for 12 months. According to one meta-analysis of intervention studies, dieters regain, on average, more than half of what they lose within two years.
Why is this? Why do diets often fail? And more importantly, how can we break free from this cycle of disappointment and achieve sustainable, long-term success?
There is no simple answer. A combination of emotional, psychological, and biological factors that sabotage our efforts should be addressed. But fear not, amidst the bleak landscape of dieting failures lies a beacon of hope—a shift in our health culture towards holistic, personalized approaches to nutrition and weight management that prioritize long-term well-being over short-term fixes. Today's perspective is just one of many. However, it has been shaped over a long period of observing people from diverse backgrounds, ages, genders, and mindsets as they embark on their health journeys.
The cycle of dieting
According to the American Psychological Association dieting is defined as the deliberate restriction of the types or amounts of food one eats, usually to lose weight or to improve one’s health. The typical cycle of dieting follows a predictable pattern: initial motivation, strict adherence to dietary rules, short-term success, followed by a plateau or relapse, re-motivation, strict adherence (you get the picture)…and then ultimately abandonment of the diet. Typically if one diet has not led to lasting changes, another diet trial will ensue and the cycle will often happen over again with a different diet of sorts. Now this is not all without benefit. Sometimes these diets have very good elements. Teaching the importance of portion control, or fiber, how protein is important for the maintenance of lean muscle tissue, and how to incorporate more vegetables. Often they do give good pieces of the puzzle but maybe lack the overall vision of the complexity of human nature.
The complexity of human nature and our complicated relationship with food
Human nature and our relationship with food are profoundly complex and multifaceted. Unlike a simple list of dietary rules, our approach to food is shaped by a rich tapestry of cultural influences, emotional connections, and personal experiences. Food is not just fuel; it is a source of enjoyment, comfort, and social connection. The flavors we savor bring pleasure and joy, while shared meals create bonds and traditions that transcend generations.
Culturally, food decisions are deeply rooted in our heritage, customs, and family traditions. What we eat, how we prepare it, and even how we consume it are often influenced by our cultural background. This cultural lens adds depth and meaning to our food choices, making them far more than just a matter of nutrition.
Emotionally, food is intertwined with our feelings and moods. We celebrate with food, finding joy in festive feasts and treats. Conversely, during times of sadness or stress, we might seek solace in comfort foods, creating a powerful emotional connection. This intricate interplay between food and emotions can make it challenging to adhere strictly to dietary rules.
Unrealistic expectations in diet culture
In today's society, the media, advertising, and societal norms often perpetuate unrealistic body ideals, creating a culture that fuels our desire for quick fixes and instant results. These lofty expectations set us up for failure before we even begin, as we are bombarded with images of "perfect" physiques and promises of rapid transformations. However, achieving these idealized bodies often requires an immense amount of work, time, and dedication—far beyond what is typically portrayed.
Lack of long-term behavior change: The magic pill mentality
In the pursuit of weight management and overall health, many individuals fall into the trap of the "magic pill" mentality. This mindset, which is increasingly prevalent with the advent of quick-fix medications and fad diets, promises rapid results with minimal effort. However, these short-term solutions often fail to address the root causes of unhealthy habits and do not promote sustainable lifestyle changes.
Emotional repercussions
This rollercoaster ride takes a toll not only on our bodies but on our emotional well-being. Chronic dieters often experience feelings of guilt, self-blame, irritability, anxiety, and depression. These negative emotions can be incredibly defeating- leaving one wondering if maybe their body is broken beyond repair. On a more serious level, this can eventually lead to a spiral into a cycle of further frustration and a sense of powerlessness over food choices and life in general.
It is not just so simple as failing to adhere to certain food rules- there is something in failure that might eventually reflect on ourselves- our very personhood. A lost trust that we can do the thing that we have set out to do. Loss of respect for ourselves.
Restrictive eating
Although from a professional nutrition perspective, some diets in theory actually would be generally speaking very helpful for the body- minimizing processed foods and added sugars, adding more fruits and vegetables, emphasizing protein, etc. The downside is that many diets often promote strict rules and deprivation, categorizing foods as "good" or "bad," leading to increased cravings, binge eating, and food obsessions. This mentality fails to teach healthy eating habits and disregards a majority of the nutritional value of foods. For example, Keto, paleo, and Atkins diets exclude entire food groups from their parameters- grains, legumes, and carbohydrates (usually including fruits) which not only restricts an entire macronutrient (carbohydrate) but also restricts the minerals and vitamins that are packaged with these foods: B vitamins, magnesium, zinc, fiber, potassium, folate, amidst others.
Ignoring hunger and fullness cues
Strict dieting often encourages us to ignore our internal hunger and fullness cues, which disrupts our body's natural regulation of hunger and satiety. This alone can have detrimental effects on both our physical and mental health.
When we ignore our hunger cues, we deprive our bodies of the essential nutrients and energy needed to function optimally. This deprivation can trigger intense cravings and binge eating, as our bodies attempt to compensate for the lack of adequate nourishment. Over time, this cycle can lead to a loss of trust in our body's signals, making it challenging to recognize when we are genuinely hungry or full.
The emphasis on ignoring these vital cues fosters an unhealthy relationship with food, where eating becomes a mechanical process driven by external rules rather than an intuitive response to our body's needs. This disconnection can lead to long-term issues such as chronic dieting, yo-yo dieting, and an increased risk of developing eating disorders.
Biological side effects
There are true biological responses that work against long-term weight management in the presence of overly restrictive eating.
Rapid loss of lean muscle tissue
When the body is subjected to severe calorie restriction, it may turn to lean muscle tissue for energy in addition to fat stores. This is particularly true if adequate protein intake is not maintained. Lean muscle tissue is metabolically active and plays a crucial role in maintaining a healthy metabolism. Losing lean muscle mass can decrease overall metabolic rate, making it more challenging to sustain weight loss.
Hormonal imbalances
Aggressive dieting can disrupt hormonal balance in the body, particularly hormones involved in appetite regulation, metabolism, and energy expenditure. Leptin, often referred to as the "satiety hormone," decreases with rapid weight loss, signaling hunger and potentially leading to increased food intake. Ghrelin, known as the "hunger hormone," may increase, further stimulating appetite and potentially leading to overeating. Changes in hormone levels can also affect thyroid function, cortisol levels (the stress hormone), and reproductive hormones, potentially leading to menstrual irregularities in women and decreased libido in both men and women.
Decrease in metabolic rate
Rapid weight loss can trigger adaptive responses in the body to conserve energy, including a decrease in metabolic rate. The body may enter a state of metabolic adaptation in response to prolonged calorie restriction, where it becomes more efficient at utilizing energy and conserving fat stores. As a result, the same level of calorie restriction that initially led to weight loss may no longer produce the same results over time, making further weight loss increasingly difficult. This phenomenon is often referred to as "metabolic slowdown" or "metabolic adaptation," and it can contribute to weight regain and the infamous "yo-yo dieting" cycle.
What’s the solution?
If you're now wondering, "What's next?" the answer lies in implementing small changes and striving for consistency. The journey to better health is not about perfection but progress, one step at a time.
Starting with mindset
Meaningful, lasting changes in our bodies take years, not months. Sustainable weight loss and muscle gain require consistent effort, balanced nutrition, and a healthy lifestyle over the long term. Instead of striving for an unattainable ideal, shift your focus towards setting realistic and sustainable goals that prioritize overall health and well-being. By embracing a more holistic and patient approach, you can foster a healthier relationship with your body and achieve true wellness that lasts a lifetime.
Prioritize goal setting
To achieve sustainable behavior change, set small, achievable goals that contribute to gradual progress. Break down larger objectives into manageable steps to build confidence and momentum. For example, rather than attempting a drastic diet overhaul, start by incorporating more vegetables into your daily meals or committing to regular physical activity.
These incremental changes are more likely to stick and can lead to significant improvements over time.
Seek individualized health and nutrition care
Consult with healthcare professionals, such as registered dietitians and physicians, to develop personalized and sustainable nutrition and lifestyle plans. An individualized nutrition plan tailored to your unique needs can be a powerful tool for achieving long-term health goals.
Balanced approach to food and weight management
Gradual, moderate calorie restriction: Avoid extreme deprivation and focus on gradual, moderate calorie reduction.
Focus on consistent hydration. Stay hydrated with water 80% of the time.
Nutrient-dense foods: Prioritize whole, non-processed, and if accessible locally grown and raised foods that provide essential vitamins, minerals, and antioxidants to support overall health. Avoid over-restriction of any one food group. Reduce restaurant foods, packaged foods, and items with unpronounceable ingredients.
Prioritizing increasing or maintaining lean muscle mass and metabolic tissue. Incorporating regular strength training as a mode of muscle growth or hypertrophy and incorporating enough protein in your diet to minimize muscle loss during total weight loss.
Regular physical activity: Incorporate strength training and other forms of exercise to preserve lean muscle mass and support metabolic health.
Focus on eating until you are 80% full. Many people overeat without realizing it. By tuning into your hunger levels during meals, you can become more aware of how much food is truly satisfying.
Develop a healthier relationship with food. Honor and respond to your hunger and fullness cues by practicing mindful eating and paying attention to your body's signals. This approach supports physical health and promotes emotional well-being, helping you build a more positive and sustainable relationship with food. Understanding the importance of balance, practicing self-compassion, and moving away from the "magic pill" mentality is essential to sustainable behavior change. Slow down your eating, cook more meals, and savor your food. Eat thoughtfully without distractions and enjoy meals with loved ones.
Conclusion
In conclusion, the failure of diets is multifaceted, often rooted in unrealistic expectations, restrictive eating, lack of individualization, and an overemphasis on external rules. While the truth may be hard to accept, lasting success comes from gradual and sustainable changes. The journey to better health is about progress, not perfection; every small step counts. By shifting our mindset, setting realistic goals, seeking personalized health and nutrition care, adopting a balanced approach to food and weight management, and fostering a healthier relationship with food, we can achieve lasting well-being and a more fulfilling lifestyle.
Read more from Natalia Holguin
Natalia Holguin, Live Confident Nutrition LLC
Natalia Holguin, RDN and certified personal trainer specializing in sports nutrition, mindful eating, & women’s health. With a B.S. in Nutrition & Dietetics from Messiah College, postgrad training at Iowa State University, and over 7 years of rich experience, she offers a dynamic and compassionate approach to nutrition.
She founded Live Confident Nutrition LLC, with a dedication to personalized nutrition and lifestyle coaching. Natalia's expertise spans various domains, including wellness, sports nutrition, mindful and disordered eating and hormonal balalnce, both nationally and internationally.
