Sep 15, 2025 08:00:00

Experts explain '5 things' you should know before dieting

Obesity is the result of a complex interplay of genetic, biological, environmental, and socioeconomic factors, but it is often said that 'being fat is your own fault.' As many people go on diets for health and beauty,

Rachel Woods , a senior lecturer in physiology at the University of Lincoln, explains '5 things' you should know about dieting.

Five things I wish everyone knew about weight loss – by an expert in nutrition
https://theconversation.com/five-things-i-wish-everyone-knew-about-weight-loss-by-an-expert-in-nutrition-262100

1. Dieting goes against our biological nature
In England, obesity control was recognized as a national issue in the 1990s, and since then, numerous obesity countermeasures have been introduced, but the obesity rate has not yet decreased. This fact suggests that the traditional approach of blaming individuals for obesity is not working. Furthermore, even if weight loss is successful, the effects are short-lived , with many people rebounding, and it is known that the rate at which people who become obese are able to maintain a normal weight is very low.

Woods says one reason for this is that when we reduce our energy intake and lose weight, our bodies undergo a ' metabolic adaptation ' that slows our metabolism and secretes ghrelin , a hormone that stimulates appetite. This biological response made sense in the days of hunter-gatherers, when cycles of abundance and famine were the norm, but it makes weight loss difficult in today's world, where high-calorie, ultra-processed foods are cheap and readily available.

◆2: Successful weight management isn't a matter of willpower
Some people find it relatively easy to stabilize their weight, while others quickly regain it, and the difference isn't just a matter of willpower. Weight is determined by a variety of factors, including your genes, which influence how quickly you burn calories, how hungry you feel, and how full you feel after eating. People who are prone to feeling hungry or craving high-energy foods find it more difficult to lose weight than others.

Furthermore, environmental and social factors also influence dieting. Behaviors that help with weight loss, such as preparing healthy meals, staying active, and making time to get enough sleep, require resources like money and support, but not everyone has these resources. Woods points out, 'Ignoring these complex aspects and assuming that weight is simply a matter of self-control reinforces stigma.'

3. Calories aren't everything
In theory, you can lose weight by consuming fewer calories than you burn, but this is difficult to do. First, calorie labels on food are only estimates, and your daily energy needs and the number of calories you absorb from food may vary from day to day. Furthermore, even though a biscuit and a boiled egg contain similar amounts of calories, they have very different effects on hunger, digestion, and energy levels.

Woods points out that the misconception that 'calories are the same no matter what food you eat' encourages extreme dieting methods such as drinking only shakes or completely cutting out certain food groups. A realistic and balanced diet focuses on long-term changes, such as 'eating more whole foods,' 'eating fewer takeout meals,' 'limiting alcohol,' and 'developing habits that support overall health.'

◆4: Exercise is good for your health, but it doesn't necessarily help you lose weight
Some people believe the more exercise they do, the thinner they'll be, but the human body is good at conserving energy. After intense exercise, people often unconsciously reduce their daily activity or feel hungrier and overeat, ultimately offsetting the calories they burned. In fact,

research shows that increasing the amount of exercise doesn't necessarily increase the number of calories you burn in a day. When you exercise more, your body becomes more efficient and adapts by reducing energy expenditure elsewhere.

But because exercise offers benefits like cardiovascular health, improved mental health, muscle mass, metabolic function, stronger bones, and a lower risk of chronic disease, Woods said, 'exercise is one of the most powerful tools we have to improve our health and quality of life, even if the number on the scale doesn't change.'

5. Improving your health doesn't necessarily mean losing weight
While it's true that conscious weight loss has been shown to reduce the risk of heart disease and some cancers , it's also been shown that improving your diet and increasing your exercise can improve your cholesterol levels, blood pressure, blood sugar levels, and insulin resistance, even if your weight remains the same.

'You don't need to lose weight to be healthy,' Bennett said. 'If you're not seeing a significant change on the scale, it might be more effective to change your goals. Instead of chasing numbers, focus on behaviors: nourishing your body, exercising regularly however you like, sleeping well, managing stress, etc. Weight is just one piece of the puzzle; health is made up of so much more.'