I’m taking a little blog breather this week to enjoy life, so I’m re-posting one of my favorite post in the past year. I’ll be back soon with new content, but for now…enjoy some vintage Dare To Not Diet.
As a dietitian who believes in non-diet, non-weight focused nutrition, I often find myself explaining my position on intentional weight loss to casual acquaintances who always want to talk to me about weight loss. It usually starts out with someone else bringing up the topic after they have discovered I am a dietitian (there is a reason I don’t volunteer this information easily). They say something like, “Well of course diets don’t work. Permanent lifestyle changes are what lead to lasting weight loss,” or, “Eating less doesn’t work, you have to do interval training in order to lose weight and keep it off,” or, “The only way to maintain long lasting weight loss is to do resistance training.” As though fat people have never tried any of these things ever, and if they just would, they’d have their fatness cured, stat. *Eye roll*
To which I have to answer: “Actually, no one has figured out a way to create long-term weight loss for more than a tiny fraction of people…and neither have you.” (In reality, I try to be nice about this. But for the purposes of this blog, I get to have a Snark-o-rama, ʼkay?) And then I clarify that I’m talking about basically all the weight loss science that exists out there and how it pretty much shows that long-term weight loss is pretty much a unicorn (as in, it doesn’t exist) for all but a few people. And then, of course, perhaps because I’m a dietitian and why trust someone with an actual degree in nutrition*, or perhaps because I’m a chubby woman who’s clearly just given up on herself*, they don’t believe me.
My favorite person (okay, not really) to argue with on this subject insists that the key to weight loss (even long-term!) is interval training weight weights (despite complete lack of evidence) . When I say that I lift weights and I’m still fat, the answer is invariably, “Well, you’re just not doing it enough.” When I ask how much and how often I should lift weights, the answer is, “More than you’re doing now.” Which is asinine, because he doesn’t know jack about what I’m doing now. When I say that I lifted weights very regularly when I was much thinner and dieting and that I couldn’t build any muscle to save my life AND my weight eventually returned even as I adhered to my regimen, he says it was because I was dieting. When I say I stopped dieting, still lifted weights and gained a lot of weight, it is because I’m not lifting enough. Basically, I’m a fatty who can’t win. Oh, and it’s all my fault.
This seems to be the prevailing attitude among people who all profess to have THE answer to the weight loss “problem.” What it really boils down to is, “Do this thing you might not even like to do, do it a lot, focus your entire life on this, forsake all the other things you might be interested in doing because they won’t produce weight loss, and you’ll be CURED of your fat forever!” Except that, oh yeah, there is zero proof that any of this will work LONG TERM for more than a tiny – like 5% tiny – fraction of people, even if you manage to keep at it.
And by the way, guess who’s tried these “foolproof,” “long-term” weight loss “methods”? (imagine me air quoting vigorously here). Only every fat person that’s ever tried to diet ever. Yeah, that’s right. We’ve tried it. It didn’t work and also, it sucked. If it was something most people could sustain long-term AND they enjoyed it, they’d do it. But we’re not talking about enjoying life here, are we? No, the idea seems to be that we do stuff we don’t like just to chase a body that isn’t really ours. Essentially, we are being punished for our fat. You only get one life on earth, so why don’t you do stuff you don’t enjoy to make sure everyone else is okay with the way you look?*
Let’s take weight lifting, for instance (something I actually happen to enjoy). Even if it did work to induce long-term weight loss for most people, what if someone hates lifting weights? Resistance training isn’t everyone’s cup of tea. But in order to lose weight and maintain the loss, someone is supposed to sacrifice their interests and pretty much all their spare time just to make sure they have time for adequate amounts of weight-loss inducing resistance training (assuming one doesn’t make a living lifting weights, which most of us don’t)? Pfffft, thanks but no thanks.
There is a reason the weight loss industry is hauling in $60 billion a year – it keeps selling the same shoddy product over and over again to the same people (like, all of us) without ever actually working. If there was a way to produce sustainable weight loss that worked for most people, we’d have all figured it out, done it, and eventually the weight loss industry would cease to exist because we’d have all lost weight and kept it off. But we didn’t. And it keeps existing. And this weight-loss mentality is actually doing more harm than good by contributing to body shame, disordered eating and exercising, weight cycling, and even more weight gain for a lot of people.
So then I hear, “Permanent weight loss is hard work and people are just lazy.” First of all, short-term weight loss is no piece of cake either, but most of us who have tried it have lost at least some weight initially. And you know who works hard? Just about everyone. Yep, turns out the world is not full of lazy people. In a world of ever-increasing working hours and people with multiple jobs, we live in a society that is well-acquainted with hard work. Sometimes it’s hard work we don’t even like, but we do it anyway. But somehow we’re just lazy about losing weight permanently even though we’re willing to pay $60 billion a year for it? This is some serious non-logic.
So, no big surprise here, but nope, no one has “cured” fatness yet. Sorrrreeeeee!
The good news is, that doesn’t mean we need to give up on our health. Although they won’t necessarily cause most people to lose weight (yes, they may cause some people to lose weight, just not a statistically significant proportion of people), actual, doable lifestyle changes that support health are much easier to make and sustain compared to what you have to do to induce and sustain weight loss. So why not do the things that are achievable and sustainable, like listening to internal hunger and satiety cues to prevent overeating, adding more fruits or vegetables to our diet to boost our nutrient intake, or finding more ways to move enjoyably?
These things are easy to do in the absence of hunger and deprivation, or misery of doing stuff that you hate that often accompanies weight loss efforts. And while they might not “cure” our fatness (just as nothing has been shown to do), they will make us healthier. And maybe even happier.
*Sarcasm is a sweet, sweet balm.
Dietitians Unplugged Podcast – Listen now: