Harmful Impacts of Dieting

Physical Health Risks

Nutrient Deficiencies: Restrictive diets often lead to inadequate intake of essential nutrients, causing deficiencies in vitamins and minerals. This can impair immune function, bone health, and overall physiological functioning. 1-5

Muscle Loss: Rapid weight loss through dieting often results in loss of muscle mass, which further reduces metabolic rate and physical strength.1,2

Other Physical Effects: Dieters may experience dehydration, electrolyte imbalances, thinning hair, loss of coordination, gastrointestinal issues, and fatigue. 1,2,4,5

Mental and Emotional Health Risks

Mood and Cognitive Effects: Chronic dieting is linked to irritability, anxiety, depression, fatigue, and difficulty concentrating. Calorie restriction can also reduce brainpower and working memory capacity.1-5

Self-Esteem and Psychological Distress: Dieters often report guilt, self-blame, and lower self-esteem due to repeated perceived failures. This can lead to a sense of loss of control over food and life in general. 2,4

Increased Risk for Eating Disorders: Adolescents and adults who diet are at much higher risk of developing eating disorders and related mental health issues, including depression and anxiety. 1-5

Long-Term Ineffectiveness and Weight Regain

Poor Long-Term Outcomes: Most diets do not result in sustained weight loss. Research shows that 95% of dieters regain the lost weight (and often more) within 1 to 5 years.1-5

How do we reject diet culture?

• Witness any critical thoughts we may have about our own bodies and understand that we are programmed to think this way. Just because we have these thoughts about our bodies, doesn’t make them true! We can replace these with thoughts that are more empowering about ourselves and our bodies. Bring in acceptance, gratitude and compassion.

• Focus on all of the amazing things your body does for you, rather than appearance.

• Be mindful of the media we consume. Make a conscious decision to ‘buy out’ of diet culture. 

• Observe conversations within you social and professional networks. If you notice comments or even jokes about weight, speak up about this being inappropriate.

• Take regular short breaks to sit quietly and breathe into your body, tuning into sensations. What does your body need? How do you feel? This can take a few seconds. If you listen, your body will usually tell you what and how much to eat.

References:

1. Harrison K, 2019, Anti-Diet. Yellow Kite Books, UK.

2. EDV website: https://eatingdisorders.org.au/why-every-day-should-be-no-diet-day/

3. Better Health Channel: https://www.betterhealth.vic.gov.au/health/healthyliving/body-image-and-diets

4. National Eating Disorders Association (NEDA), 2005. kNOw Dieitng: Risks and Reasons to Stop. 

5. National Eating Disorders Collaboration (NEDC) https://nedc.com.au/eating-disorders/eating-disorders-explained/disordered-eating-and-dieting