Ditching Diets – Why Dieting Is Designed To Fail
Ditching Diets – Why Dieting Is Designed To Fail Introduction The New Year often marks a fresh start, where many of us set New Year’s resolutions, whether that’s picking up a new hobby or aiming to lose weight. It’s typically a time when we tend to become more aware of our eating habits, often influenced by post-festive guilt. As a result, many people begin the year by starting a new diet. However, as the new year unfolds and diets take centre stage, it’s important to recognise that they aren’t a reliable solution for the long term. Despite the abundance of weight loss programmes available, success rates remain discouraging, with around half of individuals regaining the weight they lost within two years, a cycle commonly referred to as yo-yo dieting. Weight gain typically results from a combination of high-calorie foods rich in fats and sugars and large portion sizes alongside sedentary behaviours. Most diets attempt to address these factors by promoting lifestyle change, such as reducing overall calorie intake, limiting processed foods and alcohol and increasing fruit and vegetable intake. Diet Failure Despite various diet methods offering significant weight loss potential, long-term weight maintenance proves challenging, resulting in weight regain. In pursuit of results, individuals turn to a wide range of approaches, including detox or cleanse diets, ketogenic and low-carbohydrate diets, intermittent fasting and weight-loss supplements. Weight loss studies found that within two years, over 50% of the weight lost was regained, and by five years, it was over 80% (Khattab, 2024). Consequently, unsuccessful weight loss attempts can lead to a decline in obesity treatment-seeking behaviour, with many viewing weight loss efforts as futile. Why/How diets fail Most diets appear to be successful in the short term because they focus on reducing calorie intake, resulting in initial weight loss. However, maintaining this weight loss over time is far more difficult. The brain perceives weight loss as a threat to survival, prompting it to lower metabolism and increase hunger (Khattab, 2024). Drastically reducing calorie intake also results in increased fat storage and muscle loss (Khattab, 2024). This effect is amplified with extreme diets, where weight tends to be regained more rapidly with a higher fat percentage. Factors that contribute to diet failure include: How dieting makes people feel Dieting often affects more than just eating habits as it can significantly impact how individuals feel about food, their bodies and their self-worth. Societal norms surrounding body weight and food can put pressure on individuals to conform to unrealistic body standards which can, in turn, negatively influence dieting outcomes and increase vulnerability to disordered eating behaviours. For many people, dieting is closely associated with low self-esteem, guilt and mood fluctuations. Comfort eating is a common coping mechanism during periods of emotional distress; however, dieting can intensify these issues. When dieting goals are not met, individuals may experience disappointment and feel like they have failed, blaming themselves, further increasing stress and reinforcing emotional eating behaviours. Over time, these repeated cycles of restriction and guilt can lead to the development of disordered eating patterns, especially when restrictive food rules are normalised. Dieting also reduces the enjoyment of eating, making it feel stressful or even scary, with certain foods labelled as forbidden and shameful. It can also create issues in people’s social lives; eating out with friends and family can become a trigger for anxiety, and loss of hunger cues from restrictive eating behaviours can influence family meal times (Van and Van, 2022). It’s important to recognise that there is no one-size-fits-all approach to dieting. Factors such as food preferences, metabolic differences and lifestyle demands play a significant role in determining what is sustainable and supportive of long-term well-being. Therefore, when dietary approaches are not met with the anticipated results, it’s important not to feel disheartened. Alternative approaches to dieting Diet failure isn’t purely a result of personal barriers but a predictable response to food restriction. Understanding the biological, psychological and social barriers to long-term weight loss allows for more compassionate, sustainable approaches to health that move beyond diet culture altogether. Adopting mindfulness-based approaches to eating can help to change your eating habits more sustainably and, as a result, contribute to weight management. Mindful eating is an approach to food that focuses on being fully present while you’re eating. It aims to increase your awareness of your thoughts, senses and feelings during and after eating. Research has shown that mindful eating can help to regulate appetite, aid digestion, and make eating a more enjoyable experience, as well as support emotional eating habits. How can you eat more mindfully?: For more information and tips, read my previous blog on mindful eating vs intuitive eating (BDA, 2020) Setting realistic goals while still enjoying the foods you love in moderation is essential for long-term success. Combining familiar food favourites with new foods can make dietary changes feel more manageable and increase engagement with healthier eating patterns. Social support from family and friends also plays a key role in sustaining these changes. Conclusion As we enter the New Year, it is essential that we focus on shifting our focus away from diet culture and more towards flexible, mindful approaches that can ensure weight loss while supporting both physical and mental well-being. By setting realistic goals, enjoying food in moderation and focusing on sustainability rather than restriction, individuals are more likely to achieve long-term intended health benefits without the harmful cycle associated with dieting. Written by Freya Torkildsen Reference list Aleksandra Bojarczuk, Egorova, E.S., Dzitkowska-Zabielska, M. and Ahmetov, I.I. (2024). Genetics of exercise and diet-induced fat loss efficiency: A systematic review. Journal of Sports Science and Medicine, [online] 23(1), pp.236–257. doi:https://doi.org/10.52082/jssm.2024.236. BDA (2020). Mindful Eating. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/mindful-eating.html [Accessed 19 Dec. 2025]. Dvorak, T. (2025). Why Diets Are Destined to Fail and How to Break the Cycle. [online] University of Utah Health | University of Utah Health. Available at: https://healthcare.utah.edu/the-scope/health-library/all/2025/01/why-diets-are-destined-fail-and-how-break-cycle [Accessed 18 Dec. 2025]. Khattab, R. (2024). Weight Loss Programs: Why Do They Fail? A Multidimensional Approach for Obesity
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