Tag Archive for: negative body image

Top 5 Reasons Why Diets Don’t Work

Many people swear by diets. They tell me the diets work, but when I point out tha they go back on the diet when they regain the weight, so essentially the diets don’t work, they shake their head and finally get it.

A diet isn’t just those flashy branded weight loss companies (you know which I’m talking about). Dieting is any form of food restriction such as cleanses, “lifestyle” changes,  restricting foods or entire food groups. It’s all dieting!

Dieting programs and weight loss schemes (yes, schemes!) are a part of a $72 billion industry, therefore it’s no wonder many people fall for its tricks. These companies profit off of telling consumers that “they are not good enough in the body they are in” and they promote “shrinking your body” in order to be happy, healthy, and worthy.

As humans, we naturally internalize these negative and harmful messages and believe we must “fix” ourselves, and therefore give in to the various weight loss products, programs etc. available on the market.

There are numerous reasons why you should avoid diets—they mess with your health, they make you feel shame and guilt about your eating, and they take away from the pleasures of eating.

Let’s look deeper into why diet’s don’t work?

Here are the top 5 reasons why diet’s don’t work:

(1) Diets are not sustainable

Yes, diets may lead to weight loss in the short term. However, once the dieting rules and restriction go away—the weight is regained (plus more)! The literature states that 95% of people who diet end up gaining the weight back that they previously lost. Of the 95%, about 2/3 of those people gained back MORE weight than they started out at.

This cycle of losing and gaining weight brings on the vicious cycles of restrict/binge eating, or yo-yo dieting, which actually causes more harm to your body and your health than good:

  • Impacted metabolism
  • Increased weight gain
  • Increased risk of diabetes, heart disease, hypertension
  • Negative body image
  • Increased frustration

(2) Dieting is starvation in disguise 

Purposefully restricting meals or food causes your body to go into a state of fight or flight. When your body is not receiving the fuel it needs from food, it will go into full-on survival mode. Restricting food sends the signal to your body saying “hey we are in a famine right now, it’s time to help me survive” .

Your body will then begin to compensate to keep you going by:

  • Lowering metabolism
  • Stimulating a chemical in the brain to make you consistently think about food
  • Store/hold onto fat
  • Shut down non-essential systems to promote survival (like reproductive systems)

With all of these compensating measures at play, this is why it is difficult to lose weight time and time again with dieting and food restriction; your body is working hard to keep you alive (since it thinks there is a famine out there!)

(3) Dieting can cause disordered eating

If dieting goes on for long enough, this can lead to the development of disordered eating or eating disorders, and more commonly, binge eating.

Binge eating is a biological reaction to deprivation (which we know is because of dieting). Here’s what happens: there is a chemical release of neuropeptide Y (NPY) which is secreted in the brain when there is not enough calories being consumed (specifically CHO since this is the brains fuel source). The secretion of NPY increases the motivation to eat, delays satiety and stimulates food intake which can feel like binge eating!

Binge eating is a survival mechanism resulting from dieting and food restriction.

(4) Diets lead to food obsession 

Reducing food intake not only makes you feel irritable, fatigued, have brain-fog, and lack motivation, but you will think about food… ALL.THE.TIME.

As a dieters, you often blame yourself for this feeling (being preoccupied with the thought of food), but it is actually a natural biological reaction to food restriction. Of course you will think about food all the time if your body is hungry!

This biological reaction is, again, a survival mechanism. Your body is doing its job!

However, the diet industry want you to believe that something is wrong with you. But your body is not the enemy!

(5) Dieting causes intense cravings 

Diet programs and “diet rules” tell you what foods you should and shouldn’t eat, or give you a “good” food list and a “bad” food list.

If this idea of “good” and “bad” foods is kept up long enough, you will begin to think about and crave the very foods you are restricting. As humans, we are driven by our unmet needs. If you tell yourself “I can’t have ice cream anymore”, all you’re going to think about is eating ice cream.

So if you think you’re addicted to (insert food here), it’s likely that you’re not actually addicted to it but it’s the dieting and food restriction causing you to think about it and crave it!

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When Others Judge Your Body

Healing your negative body image is an important part of your journey towards WholeBody Trust™. And, contrary to popular belief, this piece doesn’t have to wait until the last leg of your journey. This is a common misconception by many.

“I’ve made peace with food, now I have to work on my body image.” is something I hear often. And, to be totally honest, that’s what I initially thought as well. But as I myself dove into learning how to heal my own body image and learned how to guide others, it became more apparent that healing your relationship with food and your body go hand-in-hand.

Your negative body image didn’t happen overnight. And while I’m not going to go into detail here about how to heal your body image, I will say that there are a lot of facets to how your body image developed (more on this in my Body Image Healing Course, free to you when you join Intuitive Eating Mastery Circle).

Let me tell you about Amanda (name changed to protect the privacy of my client). Amanda came to me for help after many decades of yo-yo dieting. She was fed up with losing and gaining weight, ultimately ending up weighing more than when she started her dieting career. She knew dieting wasn’t the answer, but she was still afraid to give it up.

Amanda took a leap of faith and we began working on intuitive eating, a self-care framework for eating and nourishing the body that includes 10 principles. As we worked through my 5 step process and the intuitive eating principles, one theme kept coming up – her negative body image.

Amanda spend so much time over the years hating on her body, that she was having a difficult time accepting that she may not lose weight. She worked hard on really appreciating and respecting her body for all it does for her daily to keep her alive, and this helped her tremendously. But there was one thing that was still a big issue, and this was her perception that others are judging her for being in a larger body.

Can you relate to this? You are starting to feel okay with where your body has landed on this journey, but you still worry what others will think of you?

Truth be told, we don’t know if others are thinking or saying anything about your body. We cannot control other people’s thoughts but what we CAN control are our own, and how we care for our body.

Amanda worked hard on taking the best care of her body as she could, and that included nourishing it regularly, engaging in gentle movement and exercises that felt good in her body, getting enough sleep each night and managing her stress levels. She bought some new stylish clothes that fit comfortably and she started getting out more with friends, laughing, and living her life without a focus on her body.

And you know what she found?

Amanda realized that she has so many blessings in her life with good health, wonderful family and amazing friends. She no longer wanted to waste hours upon hours worrying if others were judging her body. Once she made this commitment to herself, her confidence started to increase, and she no longer cared what others might think or say about her body.

We live in a culture where we are surrounded daily with messages that we need to shrink our bodies and while I hope that this will change in the very near future, the fact remains that we need to be okay with who we are no matter what others think.

Now, this might mean taking some steps to change your habits and behaviors and that’s okay! You deserve to take the time and make the investment in yourself so you can live your best healthy life.

And as far as other people judging you/your body? As you work towards healing your negative body image and cultivating a positive body image using self compassion and mindfulness strategies (among others), you will come to feel better in your body and love all of yourself without regard to anyone else. And, this will show as you carry yourself through the world.

If I can support you in any way to come to this place of peace with food and your body, please reach out to me here or email me at Bonnie@DietFreeRadiantMe.com. It’s my mission in life to help women (and men) such as you!