Why Diets Don’t Work (And What to Do Instead)

If you've ever felt like you're doing everything "right" with dieting — cutting calories, skipping dessert, following all the rules — but still not seeing long-term results, you're not alone. In fact, research shows that up to 95% of diets fail in the long run. So what’s going on?

As someone who’s personally lost over 25kg through intuitive eating, I’ve experienced firsthand why diets don’t just not work — they can actually make weight loss harder.

Let’s explore why diets don't work, how your brain and body respond to restriction, and what you can do instead to finally break free from the cycle.

Why diets don't work? The Problem Isn’t You

Here’s the truth: diets are biologically designed to fail, especially in the long term. That’s not because you’re lacking willpower — it’s because your body is trying to protect you.

There are two big reasons why diets don’t work:

1. Your Brain Thinks You're Starving

Our brains have evolved over millions of years to help us survive.

Well before diets, supermarkets and fast food venues, food wasn’t always available. So when the body detected a lack of food, it automatically adapted to keep us alive by:

• Slowing down metabolism

• Increasing hunger signals

• Making us feel more tired (to conserve energy)

And maybe this sounds familiar when you have been on a diet? I know that I definitely used to feel so hungry and even tired when I was dieting, particularly on more extreme diets.

Studies show that our brain just doesn’t know the difference between a modern diet and a famine — it just senses restriction. So it fights back in a way that makes long-term weight loss incredibly difficult by slowing our metabolism and making us more hungry when we are trying to restrict foods.

This makes sense when you think about the fact that our brains have evolved over millions of years. They haven't changed in the last 50-100 years since dieting has unfortunately appeared.

2. 😫 Restriction Increases Cravings

Ever noticed how telling yourself “I can’t have chocolate” makes you want it even more?

It’s not just you — it’s basic human psychology. The more we restrict certain foods, the more power we give them. That “forbidden food” becomes irresistible. Eventually, willpower runs out, and we end up overeating or even bingeing. This creates a cycle of guilt, shame, and — yep — more dieting.

The Diet Cycle: Why It Feels Like You're Stuck

Here's how it usually goes:

1. You start a diet, feeling motivated.

2. You lose a bit of weight at first.

3. Your metabolism slows, cravings ramp up.

4. You plateau… or start gaining weight back.

5. You blame yourself — and start a new diet.

Sound familiar?

This isn’t just frustrating — it’s exhausting. And it’s the reason so many people feel like they’ve “failed” when really, it’s the diets that are failing them.

Studies again support this, showing that when you try to restrict certain foods, it's actually more likely that you end up putting on more weight. This is because when you inevitably run out of willpower, you are likely to overindulge on that food that you were trying to avoid. Combine that with a slowed metabolism and the only possible result is weight gain.

So What’s the Alternative? Intuitive Eating

Instead of fighting your body, what if you worked with it?

That’s where intuitive eating comes in. It’s a non-diet approach that helps you:

• Reconnect with your natural hunger and fullness cues

• Let go of food guilt and restriction

• Eat all foods without losing control

• Build a healthy, sustainable relationship with food

For me, intuitive eating was a game-changer. I stopped dieting, learned to trust my body again, and lost over 25kg without calorie counting, guilt, or shame.

Ready to Ditch Diets for Good?

If you’re tired of losing and gaining the same weight, and you’re ready to finally break free from the diet cycle, I’d love to help.

👉 Book a free call with me to learn more about how intuitive eating can help you lose weight without dieting — the sustainable way. In this free call we can talk about a personalised plan to ensure best results for you, because we are all different. Plus having accountability gives you the best chance of success, particularly with my weight loss guarantee.

—-------- About the author: James Hay

Hi, I’m James, an intuitive eating weight loss coach. I teach people how to lose weight without any dieting or restrictions.

My clients lose weight whilst eating all of their favourite foods.

I’m qualified in Public Health and also a certified nutritionist and health coach. I have personally applied what I teach to lose over 25kg and can help you achieve similar results without dieting. Let’s talk