Why Diets Don’t Work and How to Focus on Real Health-Promoting Behaviors

Published November 2024
Estimated Reading Time: 6 Minutes

The notion that diets don’t work for long-term health or weight loss is gaining traction—and for good reason. Diet culture is everywhere, making sweeping promises of quick weight loss and “amazing” transformations. Despite knowing the pitfalls of dieting, many people still find themselves caught up in this cycle because of societal pressures and unrealistic body standards. Here’s why diets often fail and how you can shift your focus to lasting, health-promoting behaviors.

It’s Not You, It’s the Diet

The diet industry thrives on making people believe that failure to achieve weight loss is their fault, not the diet’s. You’ve probably heard messages implying you lack “willpower” or self-discipline if you don’t stick to a diet plan. The truth? Diets are inherently designed to fail—if they truly worked, the industry wouldn’t be worth billions. Remember, it’s not you; it’s the diet.

Action Step: Take a deep breath and let go of any guilt or shame you may have about dieting failures. It’s time to shift to something that actually works.

Weight is Not a Behavior

Many weight-loss approaches mistakenly focus on weight as a goal, rather than on meaningful behaviors that support health. Weight naturally fluctuates due to factors like fluid shifts, puberty, pregnancy, and menopause. Setting weight loss as the primary or even secondary goal can lead to frustration. Instead, focus on actionable and measurable behaviors that support overall health.

Pro Tip: Focus on positive behavior changes rather than weight as a marker of success.

Identifying Health-Promoting Behaviors

When working toward better health, the key is to add habits that enhance your quality of life—not restrict you. Positive behavior changes are tailored to your lifestyle, goals, and preferences. Here are some examples:

• Cooking at Home: Aim to cook three meals at home each week to reduce processed food intake and increase veggie consumption.
• Mindful Movement: Incorporate a 15-minute walk after lunch to break up your day and add movement.
• Food Freedom: Challenge yourself to enjoy a “fear food” with lunch and journal your experience to heal your relationship with food.
• Mindful Eating: Plan a meal where you eat without distractions to practice being present with your food.

Remember: Start with 1–2 small behavior changes and gradually build on them.

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Measuring Success Without the Scale

If you’ve always used the scale as a measure of progress, shifting away can feel unsettling. However, there are countless ways to measure how health-promoting behaviors are enhancing your life. Here are some examples:

• Increased Energy: No more afternoon desk naps.
• Improved Mobility: Climbing stairs with ease, even while carrying laundry.
• Enhanced Digestive Health: Regularity in your digestive system.
• Better Mental Wellbeing: Enjoying ice cream with your family without guilt or shame.
• Health Improvements: No longer needing medication for Type 2 diabetes or seeing improved cholesterol numbers.
• Fitness Goals: Achieving a personal best time in a race.
• Food Freedom: Eating carbs with every meal and feeling energized.

These examples show that real progress is more about quality of life than numbers on a scale.

The Bottom Line

Dieting and weight loss do not equate to health. In fact, chronic dieting is often one of the least healthy things we can do to our bodies. The solution? Focus on meaningful, health-promoting behavior changes that support your goals and fit your lifestyle. If this feels overwhelming, consider working with a registered dietitian who can guide and support you on your journey.

Visit slyacademy.com for more tips and resources on building lasting, healthy habits without restrictive dieting.