Why Diets Fail (And Why Dieting Feels Like a Trap)
Every few months, a new diets trend goes viral. Keto, paleo, fasting, detox teas all promising fast results and the perfect body just around the corner.
However, here’s why diets fail: they are built on restriction, not sustainability.
I know because I lived it, and my Everyday Mastery journey proves there’s another way.
The Research That Proves Why Diets Fail
Before I share my personal story, let’s look at the evidence.
1. Diets Fail for Most People — By Design
A meta-analysis of 29 long-term weight-loss studies found that more than half the lost weight is regained within two years. Moreover, by five years, over 80% of the weight is typically regained (NIH / PMC).
Therefore, the weight-loss industry isn’t selling lasting solutions. Instead, it’s selling repeat business.
2. Fast Weight Loss Isn’t Always Bad
We’ve been told “slow and steady wins the race.” Yet research shows otherwise. “Fast losers” — those who drop weight quickly in the first month , are five times more likely to keep it off long term compared to “slow losers” (New Indian Express).
In fact, this finding challenges the old narrative and highlights that individual differences matter more than blanket rules.
3. Movement Beats Restriction
People who focus on movement over restriction are more likely to succeed. Even highly motivated patients on strict programs only manage an average of 3.2% weight loss maintained over five years (ResearchGate).
Because of this, calorie cutting alone isn’t enough. Instead, moving your body is the true driver of long-term success.
4. Dieting Can Harm Health and Identity
The Women’s Health Initiative, an eight-year study with nearly 20,000 women, found virtually no lasting weight change among dieters (SELF, TIME).
On the other hand, research shows that people classified as overweight, and even moderately obese sometimes live longer than those at a “normal” BMI when lifestyle factors are considered. Therefore, dieting can harm both health and identity.
My 20-Year Struggle Proves Why Diets Fail
For two decades, I fought with my weight. I tried Weight Watchers, SlimFast, starving myself, you name it.
Yes, I saw short-term results. However, like millions of others, I lost and regained the same stone over and over.
Sometimes I’d demolish a bag of Haribos or pile up a “mountain meal” because I had deprived myself so long. As a result, the cycle just repeated.
The hardest part? In fact, I have hardly any photos with my kids when they were small, because I hated how I looked. I’d dodge the camera or hide behind everyone else. That breaks my heart now.
And here’s the truth — I wasn’t eating “all the pies.” A typical day looked like this:
- Breakfast: eggs or beans on toast
- Dinner: a massive plate of food (and sometimes seconds)
- Sweets: usually a bag a day
- Endless tea — with sugar
On paper, not extreme. Yet, I didn’t move much. I believed being “on my feet all day” was enough to burn calories. Spoiler: it wasn’t.
Even worse, dieting reinforced the identity of being “the fat one.” If I binged, I thought: “Well, I’m fat anyway — may as well start again Monday.”
That mindset kept me stuck.
The Turning Point
What changed wasn’t one big overhaul. Instead, it was small steps.
Keto: My First Shift
I started keto. I lost a stone, my digestion improved, and I enjoyed the food (plus a Friday carb day).
Eventually, though, I got bored. Bread, pasta, and rice are my friends. (Yes I know there is research to suggest otherwise, but i’m doing what works for me)
Switching to a ketogenic diet can dramatically improve your blood sugar control and insulin sensitivity. To understand the science behind how insulin impacts metabolism, check out the detailed guide on insulin resistance and chronic disease at HomoSapien Health
A Gallbladder Scare
Then came a health scare. My surgeon wanted to remove my gallbladder. Because of that, I dove into research. I discovered whole foods, insulin resistance, and eventually Dr. Jason Fung’s work on fasting.
The Science That Helped Me Beat Why Diets Fail
Here’s what I learned:
- Carbs and insulin matter. Refined carbs spike hunger. Whole foods improve satiety.
- Portion control beats deprivation. Eating smaller amounts mindfully prevents cravings.
- Fasting isn’t starving. OMAD (one meal a day) let my body burn stored fat instead of always topping up.
The first weeks were brutal. My stomach growled constantly. People said I was “starving myself.”
However, I reframed it: I was letting my body burn what it already had stored.
That mindset gave me freedom. Nothing was off-limits anymore.
As a result, I lost 2 stone.
Adding Movement
Next, I knew I had to move. Even something as simple as morning movement made a difference.”
- 20 minutes of cardio every other day
- Walks aiming for 6,000 steps
At first, I couldn’t do leg lifts my huge mound of a stomach was steadfast in the way. In yoga, I couldn’t touch my toes. Nevertheless, I kept going.
Therefore, willpower got me started. But in the end, habits kept me going.
Six months later, I was 3.5 stone lighter.
Building Muscle
Then came the plateau. Research led me to Dr. Gabrielle Lyon, who says muscle is the most important organ of longevity. You can also Check out How to build Muscle on our sister site
So I adjusted:
- Strength training twice a week
- Steps up to 10,000 a day
The difference was phenomenal. As a result, I felt stronger, more confident, and another stone lighter.
Final tally: 4.5 stone down. And unlike before, this time it stuck.
Everyday Mastery: Why Diets Fail and What Lasts Instead
Here’s what I learned:
- Diets are designed for repeat customers. Bars, shakes, injections, it’s a billion-pound industry.
- Restriction breeds obsession. Tell your brain “you can’t have it,” and you’ll crave it more.
- Identity matters. I stopped identifying as “fat” and started living as someone who moves and fuels well.
- Habits beat hacks. Small, stackable changes last longer than extreme diets.
These habits changed my life. Now I drag my husband on walks to explore new places. I even designed a line of motivational t-shirts as a daily reminder that habits beat hacks
.
Of course, the old me still whispers: “It’s raining. You’re tired. You don’t feel like it.”
However, now I answer back:
- It’s raining? Grab an umbrella.
- Too tired? Just 5 minutes.
- Don’t feel like it? You’ll feel better after.
And when I slip? It’s not failure. Instead, it’s just a comfort day. Tomorrow is always a fresh start.
The Bottom Line
There’s no one-size-fits-all solution. If groups, injections, or plans help you begin, that’s fine.
However, don’t rely on them forever.
The real key is this: find what works for you, and build it into your identity.
- If you snack at night, don’t keep snacks at home.
- If portions are your issue, reduce them.
- Add 1,000 steps a day.
- Be 1% better than yesterday.
Therefore, that’s how change sticks. Learn more about habit stacking here
If I could go back and tell my old self anything, it would be this: 👉 Start small. Build habits. Move more. And stop waiting for Monday.
Because why diets fail is clear. But mastery? That lasts.
👉 Want to learn the exact small habits I used to build lasting change? [Download my free Small Habits Guide here.]
Kel is the writer behind Everyday Mastery, where she shares the real, messy, and meaningful process of building habits, resilience, and self-belief from the ground up. Her writing blends ancient philosophy with modern science, always focused on small, practical steps that lead to lasting