If you are someone wondering – why do diets fail? what are some reasons that most diets fail in the long term or do all diets fail?. You’ve come to the right place.
What happened is I always ended up regaining all the lost weight when I stopped. So I decided to do some research.
Just thought this would be helpful for any of you who are asking yourselves how to stop failing at weight loss. Enjoy the post.
1. Use of will power to control appetite also causes diets to fail
Will power is not only among the weakest of mental forces but in most people it actually fatigues with continued use. The problem, though, is that the time horizon over which willpower fails isn’t days—it’s hours.
This almost certainly explains why most people who gave up the diet say that when they would come across a tempting snack during the week, too often their wills weren’t strong enough to resist it—they’d end up eating it almost as often as they’d pass it by.
The key to resisting the temptation isn’t willpower. It’s a distraction, avoidance, and acceptance.
2.Focusing on calories (eating less and exercising more)
When you slash calories and over-exercise, your body thinks your in a crisis of hunger or famine. Your body’s metabolism is really smart and wants you to survive, therefore sends signals to your brain that kick starts compensatory mechanisms to protect your fat stores. (1)
Besides doing a lot of exercises will also trigger insatiable hunger and cravings to make up for all of the calories you’re burning. These aren’t signs of some innate weakness or lack of willpower; rather, it’s your body’s built-in evolutionary system that works to keep you alive.
Furthermore, your body’s metabolism slows down to conserve energy. This makes fat loss extremely difficult.
3. Eating a low-fat diet is also a reason why diets fail
What’s more, fat is incredibly satiating, which is especially important for those trying to lose weight. “Since fat takes a long time to break down in the stomach, it can help people feel fuller for longer after their meals to prevent overeating.
4. Dieting makes the body more sensitive to stress.
During times of stress, a hormone called cortisol is released in the body to account for the required response to a perceived threat of which cortisol levels can remain elevated over a longer time period in the body when a person is subjected to chronic stress. (1)
Cortisol is responsible for the provision of energy for the body by stimulating fat and carbohydrate metabolism for fast energy, stimulating insulin release and maintenance of blood sugar levels.
The end result of these actions is an increase in appetite. Therefore, chronic stress may lead to elevated cortisol levels that stimulate your appetite, with the end result being weight gain or difficulty losing unwanted pounds. (2), (3)
In addition, Cortisol not only promotes weight gain, but it can also affect where you put on the weight.
Researchers have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips.
5. Diets do fail because of Poor Support Structure
We are emotional beings with the ability to rationalize — not rational beings with emotions.
If you don’t surround yourself with friends, family and colleagues who will support your effort in getting fit and losing weight, you can’t make the changes that you seek through dieting.
You need to avoid those people who aren’t on the same page as you. Social pressure can work for you or against you.
Similarly, Peer pressure is an important part of weight loss.
We all want to be part of the group and feel accepted. So if you’re around people who are eating doughnuts, you may find it hard to resist and they may guilt you into submission.
6. Fad Dieting is among the reasons why most diets fail.
Fad diets(1), (2) are not useful for long-term weight loss; at worst, they can severely jeopardize your health. Most of them promise quick, dramatic weight loss which may not be a sustainable solution.
Any diet that allows you to eat unlimited quantities of a particular food or macro-nutrient such as fat or protein or that eliminates or severely restricts entire food groups—like, say, carbohydrates—is difficult to sustain and overall can be harmful to our health.
Below I mention some of the reasons why Fad diets don’t work;
- They promote rapid weight loss in which you lose muscle, bone and water due to inadequate calcium intake on very-low-calorie diets and not exercising. (1)
- You also will be more likely to regain the pounds as the body tries to replace the lost weight (2)as these diets are normally short term in nature with unclear goals.
- They eliminate or severely restricts entire food groups or macronutrients, such as carbohydrates. most and promote unlimited quantities of specific foods, such as grapefruit and cabbage soup. (3)
- It’s boring to eat the same thing over and over and hard to stick with monotonous plans. (4)