Why Diets Don't Work

By Kelly Urbon*, MA

 

If you are like many Americans by mid-February of new year, you've been through the following cycle: 1. Make a New Year's resolution to lose weight; 2. Pick a weight loss plan and start dieting; 3. Partially or completely give up on your new plan.

 

Improving the nutritional value of your food, exercising more, and losing weight if you need to are great goals. But did you know that most diets are completely unsuccessful over the long-term? Notice the small print at the bottom of any weight loss testimonial on television. "Results not typical." Finally, some truth in advertising! In fact, the most consistent research findings indicate that only 3% of individuals who diet to lose weight will keep the weight off. It is far more common to regain the weight lost, plus a little extra, each time you go on a diet.

There are several psychological reasons that traditional diets generally aren't successful over the long-term. First, diets are typically viewed as short-term and are tied to short-term goals, i.e. lose 10 pounds before the next high school reunion. When the goal is reached the diet is over, and old eating habits return. Diets don't lead to long-term changes in behavior that develop a pattern of good eating habits. In fact, many popular diets exclude important food groups. Second, diets are restrictive and create a sense of deprivation. Diets limit food choices and eating times. Deprivation leads to an increased feeling of longing. Most people eventually reward themselves for days of deprivation by bingeing on foods they've missed. Third, diets lead to "good food" and "bad food" thinking. If you eat food designated as good you consider yourself good. Eating outside the prescribed pattern begins to equate with "I'm a bad person."

 

Self-esteem plummets as individuals feel they are repeatedly failing at the goals they set for themselves. A negative, cumulative psychological effect of dieting sets in and guilt, hopelessness and self-hatred become familiar feelings.

 

Therapists have long known the keys to successful behavior change. Set reasonable, achievable goals. Work to implement new behaviors that you believe you could continue for the rest of your life. Expect that change will take time. Few meaningful changes happen in 30 days, including losing 10 pounds if you expect the changes to last. Most importantly, work on appreciating the body you have today. Normal people have a hard time treating well those they deeply dislike. Reasonable modifications, long-term commitment and a gracious, patient perspective toward self are important keys to successful change.

 

Kelly sees clients in the Yorkville office*
The Yorkville office supports Yorkville, Oswego, Sandwich and surrounding areas.

 

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