Why Diets Don’t Work? What To Do Instead?

W

e’ve all tried at least one diet pattern to lose weight. We start with hope, follow the rules, cut carbs, skip the dessert…then what? Well, we get burned out, irritated, and more disappointed than at the start. Sounds familiar? So why does this happen? Why do diets promise us so much but leave us with a sense of failure?

Here’s the truth: it’s not you, it’s the diet!

Diets often involve extreme restrictions and quick fixes. They ask you to ignore your hunger, stay away from your genuinely enjoyable foods, and see eating as a problem to fix. Sure, you may experience quick results in the short term, but this is usually short-lived. Most diets are too rigid to adhere to for any significant length of time. They set you up for the classic trap: restrict, crave, binge, repeat.

This cycle of yo-yo dieting is harmful not only for your physique but for your emotional state as well. You lose weight, you gain it back, and it’s more difficult each time to lose weight again, not just physically, but emotionally too.

In this blog, we will break down the reasoning behind why diets fail you, how they fail you, how they affect your health, and most importantly, what to do instead. It’s very simple, think less restriction, more balance. Less guilt, more trust.

It’s time to develop a healthier relationship with food and with yourself. Read on…

Also Read: Top 10 Fitness Myths of All Time

WHAT IS A DIET?

Like how most people have in their mind, a diet does not necessarily mean ‘eating less’, a diet means ‘eating right’.

A specific eating plan or a particular diet can be followed for weight loss or weight gain.

Examples of different kinds of diets include: Vegetarians, vegans, flexitarians, pescatarians, intermittent fasters, paleo, keto diet, high-protein diet, low-carb diet, bulking diet, and Mediterranean diet.

Also Read: Myths Vs Facts on Plant-Based Diet

1.  DIETS ARE DESIGNED TO BE TEMPORARY

Due to their restrictive aspects, most diets are not intended to be permanent. Generally, weight loss diets will restrict our calories or eliminate food groups to help us lose weight. Although many participate in some form of weight loss with calorie-reducing diets, it doesn’t take long before our bodies are adjusted to these calories and are in a condition that is referred to as ‘starvation mode’. In this state, our metabolism slows down to compensate for less food, which means that we end up burning fewer calories and make it harder to lose weight. The other issue with dieting is that they often tend towards quick fixes rather than promoting a balanced and more sustainable eating plan. Eventually, people feel deprived of the food they love and simply go back to their poor eating habits.

Also Read: Simple Habits to Lose Weight Naturally

2.  DIETS FOCUS ON RESTRICTION, NOT SUSTAINABILITY

Diets offer rapid results and drastic changes, leading us to believe that once we have achieved our desired weight, we can go back to our previous habits. The truth is that achieving lasting change means a change in our perspective, approach, habits, and behaviour. Most diets entail extreme restrictions, including maintaining a certain amount of caloric intake or eliminating entire food groups, and the feelings of deprivation lead to binge eating or giving up. Our bodies are programmed to want a variety of nutrients, and after we restrict ourselves, it is only a matter of time until we crave the same nutrients we were depriving ourselves of.

Also Read: Myths & Misconceptions on Weight Loss

3.  DIETS IGNORE THE PSYCHOLOGY OF EATING

It's not accurate to look at eating only through the lens of what we eat and ignore the reasons we eat. Hunger is not only physical, but also emotional, social, and psychological. A weight loss diet is just about eating food in terms of numbers - calories, macros, or carbs - and not addressing the emotional and behavioural reasons individuals eat. What and how we eat have many influences beyond our control, such as emotions, past experiences, and yes, even genetics. We turn to food for comfort during stress and sadness. At family functions and a friend's birthday dinner, your eating is dictated by others and the context of the environment. Dieting does not address the emotional triggers - boredom, stress, and anxiety - the common reasons individuals overeat or choose unhealthy foods.

Also Read: Best Nutritious Indian Snacks for Weight Loss

REMEDIES FOR WHY DIETS DON’T WORK

1.  MINDFUL EATING

Instead of following strict meal plans, focus on being aware of your body’s signals of hunger and fullness. Also, be mindful of what you eat and how your body feels afterward, and practice mindful eating to develop a healthier relationship to food.

Also Read: How to Start Eating Healthy?

2.  BUILD HABITS, NOT RULES

Habit formation takes time, so don't expect immediate gratification. Whether it's exercise, eating slowly, drinking more water, avoiding processed foods, or getting a better night's sleep, these minor changes done consistently will add up over time and, ultimately, lead to a successful and sustainable strategy for losing weight.

Also Read: Nutritional Resolution For The Year 2025

3.  REGULAR EXERCISE

Along with making dietary changes, it is also imperative to integrate physical activity into your lifestyle for sustainable weight loss and overall health. Physical activity, which includes exercise and strength training, can help preserve and build lean muscle mass. It can keep the metabolism high and contribute to easier weight loss. There are endless options when it comes to physical activities, so you need to find something you enjoy, whether it is going for a walk, running, yoga, cycling, etc. 

Also Read: Somatic Pilates – The Mind-Body Exercise

4.  THINK LONG TERM, NOT FAST RESULTS

Quick solutions often cause problems. From deficiencies in nutrients to digestion issues, these quick fixes are often not worth it in the long run. Seeking quick results leads to exhaustion and guilty feelings when you inevitably get sidetracked. Adopting a long-term view gives you the permission to make mistakes, modify your approach and continue without throwing in the towel.

Diets do not fail because of you, they fail because they were never designed to last…

When you create habits around life, weight loss simply becomes a function of living well, and it doesn’t feel like a battle…

Also Read: Simple Wellness Tips For Happy Living

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