Are diets the best way to lose weight and keep it off?

You’ve heard of them all. Keto, low-carb, Atkins. Diets promise quick fixes, but do they actually work in the long run? 

Let's dive into the scientific evidence.

Why diets are tempting

Diets often grab our attention because they promise fast results. Who wouldn’t want to lose a lot of weight quickly? Popular diets, like low-carb or keto, claim to work by burning fat effectively, and they do help some people lose weight fast.¹ But keeping that weight off is another story.

The difficulty in keeping the weight off

While many diets enable rapid weight loss, maintaining that lower weight is difficult. Research shows that more than 50% of the lost weight is typically regained within two years, with over 80% returning by the five-year mark.² The strict rules that lead to initial success can be hard to sustain, leading to eventual weight regain. 

Dieting dangers

Diets promoted online should be avoided if they suggest skipping meals or not eating enough. This can leave you feeling hungry and miserable, and might make it easier to slip into habits like binge-eating.¹ Teens and young adults who diet are more at risk of developing eating disorders, which can harm their health in the long run.¹

How to lose weight and keep it off

Here are some science-backed tips for lasting weight loss:

1. Stick with it for the long haul: Understand that keeping the weight off requires ongoing effort. Get support from doctors or nutritionists to stay on track and improve your chances of long-term success.²

2. Check in with yourself: Regularly weigh yourself and keep a food diary. It helps you notice changes and make adjustments before things get off track.²

3. Develop habits you can keep: Find a balanced routine that includes healthy eating and exercise that you enjoy. If it's fun and realistic, you're more likely to keep doing it.²

4. Plan for setbacks: Slip-ups are normal. Prepare for them by knowing how you'll handle challenges, so one day off track doesn’t turn into a whole week off track.²

5. Be kind to your mind: Work on having a positive mindset. Avoid strict “all-or-nothing” thinking, which can lead to frustration. Flexibility can help you stay motivated.²

6. Find your true motivation: Make sure your goals align with what matters to you personally. The more you care about the "why" behind your actions, the easier it will be to maintain them.²

7. Set realistic goals: Don’t aim too high. Aim for gradual improvements, as big goals can lead to burnout. Small, steady changes, like adding more walking or micro exercises to your routine, are often more achievable.²

8. Lean on your support system: Get encouragement from friends, family, or support groups. Having people to cheer you on can make a big difference.²

Unlock lasting success with Numan's health coaching

The Numan Weight Loss Programme combines clinically-proven medication with personalised health coaching to help you achieve sustainable weight loss. Our team of expert coaches, including nutritionists and exercise physiologists, empowers you with tailored guidance that fits your lifestyle. 

By focusing on gradual changes, motivation, and accountability, Numan patients achieve 50% more weight loss compared to just taking medication alone, paving the way for long-term success.³

The numan take

Quick fixes fall short. Diets might jumpstart weight loss, but real progress demands a lifestyle shift. Embrace long-term changes for success - it's not just about losing pounds. It's about living healthier.

References

1. Habib, A., Ali, T., Nazir, Z., Mahfooz, A., Inayat, Q., & Haque, M. A. (2023). Unintended consequences of dieting: How restrictive eating habits can harm your health. International Journal of Surgery Open, 60, 100703. https://doi.org/10.1016/j.ijso.2023.100703 

2. Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 102(1), 183-197. https://doi.org/10.1016/j.mcna.2017.08.012 

3. Based on a retrospective study in 2,366 patients treated with a weight loss programme including a dual GLP-1 and GIP receptor agonist and a digital behavioural programme. Results seen after 3 months of treatment. Uplift attributed to the digital behavioural programme in patients with no prior use of weight loss medication. Individual results may vary based on lifestyle, usage of the app, and interactions with behavioural coaching.