Think about driving a car. You hop in the car hoping to reach your destination with no issues along the way. Ideally, the roads are wide open, all the traffic lights are green, and no one is trying to aggressively cut you off from two lanes over. But realistically, when you go somewhere, at least one of those things is bound to go wrong. Heavy traffic, endless red lights, and hostile drivers tend to complicate what you otherwise thought was a routine trip.
When we think of dieting, we hope for the optimistic driving scenario, where reaching a weight loss goal is achievable with few barriers: quick results without much effort. But in actuality, the physical and mental highs and lows of dieting make it more like the realistic driving scenario.
If you’ve experienced these obstacles, you are not alone. Even the most “successful” dieters face challenges associated with dieting over time. Take, for example, the contestants from the Biggest Loser. Participants were challenged to lose weight over a seven to eight month time period with the help of trainers and doctors. Six years following the conclusion of the show, participants were asked to participate in a follow-up study. Of the 16 who were originally recruited, 14 people completed the follow-up. Approximately 70% of the weight lost was regained over the six years, and participants experienced lower Resting Metabolic Rates (RMR) than what would be expected at their weights and ages. Though the sample size was extremely small, researchers warned that slow metabolic adaptation undermines efforts to quickly lose weight.
Even the intensity of the diet doesn't really impact long-term results. Some popular diet companies like to say that gradual weight loss is more effective than quick, crash diets. This is simply not true. In one study of 60 people, participants were placed on either a low-calorie diet (500 calories per day over five days) or a very low-calorie diet (1250 calories per day over 12 days). Researchers found that at follow-up, 9 months after the conclusion of the study, participants from both groups regained on average more than 50% of the weight they lost. Though low-calorie diets appear to resemble healthy lifestyles, they are just as ineffective as crash diets.
These studies show that dieting practices do not lead to sustainable results. In addition to physical complications, dieting can induce psychological stress. From frustrations with calorie restrictions to the feelings of guilt for “giving in” to cravings, dieting can send anyone on an emotional roller coaster. Furthermore, not seeing the aspired-to number on the scale repeatedly can break anyone’s spirits.
It’s time to liken dieting to a big traffic: irritating, headache-inducing, and no clear way to go. It’s bad for our physical, emotional, and mental health. If you yearn for open roads, contact a local, non-diet dietitian about an approach that addresses your goals and all of the facets of your health.