We often hear the rhetoric “all diets fail”. Firstly, lots of diets are successful. Most people who have tried to lose weight have achieved at least some. Where the diet’s fail line comes from is that so many put the weight back on.
Firstly that’s ok. This isn’t about shaming anyone for their size. Maybe the weight they lost was unsustainable (I don’t think I’ve talked about the theory of set-points, but that’s a topic for another day). Maybe the lifestyle choices they’d need to stay at that weight weren’t good for their overall health, remembering that encompasses your psychological & social wellbeing too.
Others are in a loop of yo-yo dieting. That can be from jumping from one fad to another. These frequently mask the knowledge behind why or how they work so once you finish the plan, that’s it done. Then back to your previous habits which inevitably lead to weight gain.
To lose weight and keep it off what has been shown to make a difference? Before I get to what the research shows I’d recommend when you start a diet focus more on how you feel. Focus less on chasing a number, be it a dress size or on the scales.
The Research
There have been various studies/reviews on successful weight loss. The traits or patterns of those who achieved lower weight maintenance include: behaviour changes, taking part in regular physical activity/exercise, flexible cognitive restraint within their diet, regular meal timing, the composition of their diet (see more below), they managed their stress better, had support &/or education, higher body positivity & showed more self-efficacy (belief they are in control) & self-regulation.
Another study found having a high (25% of daily energy intake) compared to moderate protein diet (15%) the increased protein/carb ratio was relevant for long-term weight maintenance after weight loss.
Lastly to reiterate if you do plan to diet, also plan what to do after the diet is over. You will need to work on what changes you need to implement to maintain & live at your lower weight. As I touched on balance, this with how you want to live too!
References: Mac Nutrition Uni, Westenhoefer et al 2004, Anderson et al 2001, Drummen et al 2019, Berg et al 2018, Teixeira et al 2015, Ramage et al 2013
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