People start diets hoping to lose weight for good, but most end up regaining what they lost within a few days. Restrictive eating plans might work quickly at first, but their long-term failure is not about willpower. Instead, it happens because these diets contradict how our bodies naturally function.
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According to Dr Monika Sharma, Senior Consultant – Endocrinology at Aakash Healthcare, the problem lies in how most diets are designed. “The human body is not meant to tolerate prolonged restriction,” she explains. “When it perceives calorie deprivation, it activates survival mechanisms that actively resist weight loss.”
Why restrictive diets trigger weight regain
Dr Sharma explains, “From a physiological standpoint, extreme calorie restriction signals to the body that it is in a state of starvation. In response, metabolism slows down to conserve energy. Hunger-regulating hormones are disrupted—ghrelin, which stimulates appetite, rises, while leptin, which signals fullness, drops. This hormonal imbalance makes persistent hunger almost inevitable. At the same time, rapid weight loss often includes loss of muscle mass, which further reduces metabolic rate.”
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From dieting to behaviour change
“People need to move away from weight-centric thinking and focus on overall metabolic health,” Dr. Sharma notes. “Regular meals, adequate protein and fibre intake, and listening to hunger and satiety cues help restore balance between the body and mind.”
Equally important is removing moral labels from food. Viewing food as “good” or “bad” often fuels guilt-driven eating cycles, whereas neutral, flexible approaches encourage long-term adherence, she adds. Movement, too, should be reframed. “Exercise works best when it’s seen as daily self-care, not punishment for eating,” she elaborates.
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Dieting is not a long-term solution for a healthy body (Photo: Freepik)
Why sustainability matters more than speed
Sudden weight loss can strain hormonal systems, disrupt blood sugar control, and accelerate muscle loss, explains Dr Sharma. “From an endocrine perspective, slow and steady changes are far healthier,” explains Gradual adjustments allow the body to adapt without triggering compensatory mechanisms that promote fat regain.”
Diets that require extreme discipline or social isolation are rarely maintainable over the years, she adds. “Sustainable habits, on the other hand, integrate seamlessly into daily routines, cultural preferences, and family life—making them far more effective in the long run.”
Common dieting mistakes
One of the biggest pitfalls people encounter is unrealistic expectations, often shaped by the transformations on social media. “Comparing your journey to curated online results sets you up for disappointment,” Dr Sharma cautions.
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“These issues can be corrected early by setting achievable goals, prioritising balanced nutrition, and tracking energy levels—not just weight,” she advises. “Consistency matters more than motivation.”
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
