Not a single long-term study has shown any diet to be effective at achieving sustained weight loss. Meta-analyses have shown that weight loss diets don't work for the overwhelming majority of people after just six months, and that up to two-thirds of people actually re-gain more weight than they lost.[1,2]  Additionally, weight cycling is associated with an increased risk of cardiovascular disease, all-cause mortality, and depressive symptoms, even after controlling for BMI, preexisting illness, and smoking.[3,4] To improve health in a lasting way, the focus must be on health behaviors -  and not on weight. This doesn't mean weight loss cannot happen - it may. It means that focusing on weight as a means to lose weight or improve health is ultimately futile.

I use the evidence-based, weight-neutral Intuitive Eating (IE) approach to improve your physical and mental health. Yes, you can improve your blood glucose levels, cholesterol levels, and blood pressure while using this approach.[5,6,7] 

You don't need "better control" to improve your health. Shame is an ineffective motivational tool and actually promotes unhealthy habits.[8,9] 

Regardless of size, we all deserve to be well-nourished and to feel good about our bodies. Intuitive Eating is an empowerment tool - use it to help you appreciate your body and understand what makes you feel best over time. When you do this, making healthier choices through self-care becomes easy.

1. National Institutes of Health Technology Assessment Conference Statement: Methods for Voluntary Weight Loss and Control, March 30-April 1, 1992. Nutr Rev. 2009;50(11):340-345. 

2. Mann T, Tomiyama A, Westling E, Lew A, Samuels B, Chatman J. Medicare's search for effective obesity treatments: Diets are not the answer. American Psychologist. 2007;62(3):220-233. 

3. Flegal KM, Kit BK, Orpana H, Graubard BI. Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis. JAMA. 2013;309(1):71-82.

4. Quinn DM, Puhl RM, Reinka MA. Trying again (and again): Weight cycling and depressive symptoms in U.S. adults. PLoS One. 2020;15(9):e0239004. Published 2020 Sep 11.

5. Soares FLP, Ramos MH, Gramelisch M, et al. Intuitive eating is associated with glycemic control in type 2 diabetes [published online ahead of print, 2020 Mar 30]. Eat Weight Disord. 2020;10.1007/s40519-020-00894-8. 

6. Ciampolini M, Lovell-Smith D, Bianchi R, et al. Sustained self-regulation of energy intake: initial hunger improves insulin sensitivity. J Nutr Metab. 2010;2010:286952.

7. Schaefer JT, Magnuson AB. A review of interventions that promote eating by internal cues. J Acad Nutr Diet. 2014 May;114(5):734-60.

8. Jackson S, Steptoe A. Association between perceived weight discrimination and physical activity: a population-based study among English middle-aged and older adults. BMJ Open. 2017;7(3):e014592. 

9. Tomiyama A, Carr D, Granberg E et al. How and why weight stigma drives the obesity ‘epidemic’ and harms health. BMC Med. 2018;16(1).