Ditch the diet and try this instead
Every year, millions of Americans commit to dieting in January to lose the weight gained over the holidays and start the new year in a healthy way. As a gastroenterologist and obesity medicine specialist, I’m often asked about which diets I personally recommend this time of year. The short answer is: None.
If your resolution in 2024 is to improve your health and lose weight, those are important and worthwhile goals. But please don’t turn to fad diets or overly restrictive programs to make it happen, because the reality is diets don’t work and they can actually be detrimental to your long-term health. Here are three main downfalls of dieting:
- It’s ineffective: Study after study has shown that people who try dieting end up regaining most of the weight they managed to lose initially. In addition, a comprehensive meta-analysis comparing various diet programs showed that diet and exercise alone will generally only lead to a two to three percent weight loss after a full year of effort. For most people, that simply isn’t sufficient to impact health.
- It can negatively affect physical health: Very low-calorie diets can lead to numerous problems like hair loss, thinning of the skin, vitamin deficiency, altered fertility, and an increased risk of gallstones. Furthermore, it can alter metabolism in a negative, and lasting way.
- It can be detrimental to mental health: Most diets are not sustainable and leave people feeling guilty or like they failed when they veer off course or “cheat.” Additionally, strict calorie counting can lead to a fixation on the numbers and set dieters up for potential disordered eating habits.
So if dieting isn’t the answer, what should people do instead?
First, I always recommend working with an obesity medicine physician. Sure, you can start with your primary care doctor, but they are usually so busy and have a short window of time to treat and discuss the whole body. By contrast, obesity medicine physicians are exclusively focused on obesity and have a complex understanding of the latest treatment options as well as the genetic, environmental, social, and behavioral factors that contribute to it. We are trained to utilize a comprehensive approach, incorporating additional experts and resources such as registered dietitians, wellness coaches, pharmacotherapy, and procedures to support our efforts.
Next, adopt a long-term mentality. Focus on small, sustainable steps that you can build upon over time, such as losing just five percent of your body weight at a time. Research shows that losing just five to 10 percent of your body weight can help improve overall health and reduce risk factors for metabolic syndrome, which is an umbrella term that includes several risk factors for heart disease, diabetes, and stroke. When patients set small, attainable goals, we see greater results and a more positive mindset – which can have a huge impact on long-term success.
Finally - throw away your scale and focus instead on what we call “non-scale victories,” because weight loss is not about a number, it’s about your overall health and happiness. Our program encourages patients to trust the process, and to weigh in just once a month, or at most, every two weeks – which can help take the focus off the scale. A few of my favorite non-scale victories that patients have shared with me include discontinuing blood pressure and diabetes medications; increased energy; decreased joint pain; and perhaps my personal favorite -- simply feeling a greater sense of self-confidence and freedom!
As I’ve told my patients, in my mind it’s no coincidence that “diet” is a four-letter word. This year, ditch the diet mentality and instead focus on making long-term, effective changes. Fortunately, the medical community today has more tools at our disposable than ever before, including non-surgical weight loss procedures, a new class of highly effective medications, and healthy lifestyle modifications that can make a world of difference and help you achieve your best health in 2024.
Dr. Christopher McGowan is an Obesity Medicine Expert and founder of True You Weight Loss in Cary, the nation’s first dedicated endobariatric weight loss center, which offers a comprehensive range of non-surgical procedures and support services. For more information visit trueyouweightloss.com.
