Negative Consequences of Dieting
You haven't failed diets, diets have failed you!
For years, diet culture has sold the idea that if we could just find the “right” plan, muster up enough willpower, and finally stick to it, we’d achieve the body (and the happiness) we’ve been chasing. But here’s the truth: it’s not your lack of discipline, motivation, or self-control that’s the problem. It’s the diets themselves.
Restrictive eating patterns often set you up for weight cycling - the frustrating pattern of losing weight, regaining it, and sometimes gaining back even more. This isn’t just discouraging; it can have real consequences for your body and mind. Studies have shown that weight cycling may contribute to metabolic changes, increased risk of certain diseases, and deep emotional stress.
And the worst part? Each time a diet “fails,” you’re left feeling like you’re the failure, when in reality, the system was designed to keep you stuck in this cycle.
Facts about chronic dieting:
Most dieters regain all their weight - sometimes more - within a year of the diet: https://pubmed.ncbi.nlm.nih.gov/8363212/
Dieting is actually not a good way to lose weight: https://psycnet.apa.org/doiLanding?doi=10.1037%2F0003-066X.62.3.220
Facts about Intuitive Eating:
It is associated with a more positive body image and less disordered eating: https://www.sciencedirect.com/science/article/abs/pii/S0195666315300635?via%3Dihub
It increases self-esteem: https://www.sciencedirect.com/science/article/abs/pii/S1471015319300121?via%3Dihub
Intuitive eating is good for your physical and mental health: https://www.cambridge.org/core/journals/public-health-nutrition/article/review-article-relationships-between-intuitive-eating-and-health-indicators-literature-review/CBC03E81A54FBAAC49B2A8B2EC49631C
How does chronic dieting cause metabolic adaptation?
This can happen through a few different mechanisms:
Calorie restriction: Restricting calories can slow down your metabolism as a protective mechanism to conserve energy. This will lead to a decrease in the number of calories being burned at rest.
Loss of lean muscle mass: Rapid weight loss can result in the loss of lean muscle mass. Muscle tissue burns more calories than fat tissue, so a reduction in muscle mass can further decrease metabolism.
Hormonal changes: Diets that restrict certain nutrients or food groups can disrupt hormonal balance, including hormones that regulate metabolism such as insulin, leptin, and thyroid hormones.
Adaptive thermogenesis: Prolonged calorie restriction can trigger adaptive thermogenesis, where the body becomes more efficient at conserving energy, making weight loss more difficult over time.
Psychological stress: chronic dieting and the stress associated with it can elevate cortisol levels, which can influence metabolism and lead to weight gain, particularly around the abdomen.
How does metabolic adaptation cause you to stop losing weight?
How does chronic dieting affect digestion?
Nutrient absorption: Certain diets may restrict specific nutrients, which impact absorption into the digestive system. For example, low-fat diets may affect the absorption of fat-soluble vitamins like vitamin D and vitamin E.
The Gut Microbiome: Changes in diet can alter the composition and diversity of the gut microbiome, which can influence digestion, nutrient absorption, and overall gut health.
Digestive disorders: Restrictive diets can exacerbate existing digestive disorders, such as Irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD). Restrictive diets can also lead to digestive discomfort such as bloating, constipation, gas, and acid reflux.
Metabolic rate: Restrictive diets can slow down metabolism, including the rate at which food is being digested and processed in the body.
Take time to reflect on your dieting experience:
How has dieting/macro tracking affected your social life?
How has dieting/macro tracking affected your mind or mood?
What physical, mental, or emotional consequences have you experienced from dieting/macro tracking?
How much time and money have you spent in the pursuit of weight loss?
What are your beliefs about weight loss?
How have these beliefs about weight loss affected you? Such as pursuing jobs, relationships, or activities.
You have to go through life and interact with food and your body every single day. This is why it is SO important to make sure that relationship is a healthy one. Healing your relationship with food and your body will bring freedom, peace, and joy to so many areas of your life and this is why I am so passionate about other women experiencing this freedom. If you are looking for support on your journey, apply to Wonderfully Made!
