Why Dieting Never Works Long-Term (and What to Do Instead)

Diets Don’t Work, But It’s Not Your Fault

If you’ve ever blamed yourself for “failing” a diet, you’re not alone and you’re not the problem. Diets are set up to fail you.

Research consistently shows that up to 95% of people regain the weight they lost (plus more!) within 1–5 years. Dieting isn’t broken because you’re undisciplined,  it’s broken because it goes against human biology.

Let’s explore what’s actually happening in your body when you are on a diet (and what you can do instead).

How Dieting Triggers the Binge–Restrict Cycle

Restriction, whether it’s cutting calories, avoiding carbs, eliminating food groups, or “clean eating” rules sets off a survival response. Your body tries to protect you by:

• Increasing cravings

• Slowing metabolism

• Heightening food obsession

• Triggering bingeing

• Making you feel “out of control” around food
  

  Have you ever felt these body responses increase when you are on a diet? It's not weakness. It’s physiology.

Why Willpower Is Not the Solution

If dieting actually worked, you wouldn’t need to keep starting over.
Willpower has nothing to do with long-term eating patterns because hunger, hormones, satisfaction, and stress are biological forces, not moral choices.

What to Do Instead: Build Body Trust

Healing begins with curiosity, compassion, and rebuilding trust with your body. That includes:

1. Consistent Eating Throughout the Day

Your body needs regular nourishment to feel safe.

2. Permission to Eat All Foods

When nothing is off-limits, food loses its power.

3. Noticing Hunger and Fullness (Without Judging Them)

Your cues may feel quiet at first but they will return over time.

4. Practicing Satisfaction

What tastes good? What feels comforting? Food isn’t just fuel,  it’s connection.

Final Thoughts

Dieting never leads to peace, but listening to your body does. When you step off the diet rollercoaster and step into body trust, you begin to build a relationship with food that lasts.

Want help breaking the binge–restrict cycle?

Contact me to discuss ways we can work together!