It’s classic. New Year, New Me (or You).

We think of January as the perfect time to start a health kick and for many, that means going on a diet. Or a healthy eating plan. Regardless, it probably means you’re ready to ditch the sugar, cut the carbs and Stop. Eating. So. Much.

I get it - been there, done that. Heck, the average woman spends 17 years on a diet! That’s a damn long time. But research is clear: diets just don’t work. Full stop.

They fail over and over (which is why we keep coming back to them). Our bodies are wired to fight against diets.

Why? Because your body’s main job is to keep you alive. It doesn’t care about your weight loss goals or whether you want to fit into those jeans. 

When you go on a restrictive diet, your body reacts as if there’s a potential famine. It doesn’t know whether you’re actually about to starve or whether you’re just restricting yourself on the latest celebrity diet.

Here’s why restrictive diets often backfire:

#1 Your brain gets hyper-focused on food.

When you restrict food, your brain becomes fixated on it. Ever notice how you start seeing food everywhere when you’re dieting? That’s not a coincidence. Your brain is simply trying to protect you from perceived scarcity by making sure you notice food whenever it’s around.

#2 Your hormones work against you.

Restrictive diets mess with your hunger and fullness hormones. Your appetite increases, and it takes more food to feel satisfied. It’s your body’s way of urging you to eat more to survive the perceived “famine.”

You know that insatiable appetite you have when you diet? That’s not your imagination, it’s your hormones. In fact, your hormones can still be haywire a whole year after you finish the diet!

#3 You lose muscle, not fat.

When food is restricted, your body burns muscle tissue for energy to conserve fat stores—because fat is your long-term energy reserve. The result? You lose muscle mass and hold onto fat, which is the opposite of what most people want when they diet.

#4 Your metabolism slows down.

When you diet, your body slows down your metabolism to conserve energy - it’s like switching to low-power mode. You burn fewer calories to conserve energy. And when you stop dieting, this slower metabolism makes it easier to regain the weight (and often more).

#5  It creates a disordered relationship with food.

Constantly restricting certain foods and labeling them as “good” or “bad” can lead to guilt, shame, and even binge-eating.

5 Things to Do Instead of Dieting This January

So, if dieting isn’t the answer, what is? Here are five simple steps to kick-start your 2025 in a way that’s kind to your body and mind:

1. Add more, not less.
   Focus on what you can eat rather than what you can’t. Think vibrant veggies, satisfying proteins, and delicious carbs. Instead of cutting foods out, add more variety and colour to your plate.

2. Tune into your hunger and fullness.
   Your body is actually pretty smart - when you listen to it. Start noticing when you’re hungry and when you’re satisfied. Eat when you’re hungry; stop when you’re full (not stuffed).It takes practice, but learning to listen to your body is a game-changer.

3. Ditch the food rules.
   “No carbs after 6 PM” and “only eat clean” are rules begging to be broken. The more rules you have, the harder it is to feel calm and in control around food. Instead, aim for balance. Yes, you can have the pasta and the cake.

4. Prioritise movement you enjoy.
   Exercise shouldn’t be a punishment for eating. Find something you love, whether it’s yoga, dancing, or walking, and focus on how it makes you feel - not how many calories it burns.

5. Learn how to eat mindfully.
   Slow down. Put away distractions and really enjoy your food. Notice the flavors, textures, and how it makes you feel. This can help reduce mindless eating and build a more positive relationship with food.

The bottom line?

Restrictive diets might seem like the answer, but they can cause more harm than good. This year, focus on nourishing your body, tuning into its signals, and finding joy in food and movement. Here’s to a healthier, happier 2025 - without the diet culture baggage!