Many people embark on diets with the hope of achieving permanent weight loss, only to find the lost pounds creeping back, often within a short span. While restrictive eating plans might show dramatic initial results, their long-term failure is a common and frustrating experience. According to a leading endocrinologist, this cycle of loss and regain is not a personal failing of willpower but a fundamental clash with human biology.
The Physiology Behind Diet Failure
Dr Monika Sharma, Senior Consultant – Endocrinology at Aakash Healthcare, clarifies that the core problem lies in the design of most popular diets. "The human body is not meant to tolerate prolonged restriction," she states. When the body senses a significant calorie deficit, it interprets this as a threat to survival and activates powerful counter-mechanisms.
"From a physiological standpoint, extreme calorie restriction signals to the body that it is in a state of starvation," Dr. Sharma explains. In response, the metabolism deliberately slows down to conserve precious energy reserves. This is accompanied by a significant hormonal disruption.
The hormone ghrelin, which stimulates appetite, increases, while leptin, the hormone that signals fullness, decreases. This imbalance creates a state of persistent, heightened hunger. Compounding the issue, rapid weight loss often leads to a reduction in muscle mass. Since muscle is metabolically active tissue, losing it further reduces the body's resting metabolic rate, making future weight loss even harder.
Shifting Focus from Weight to Wellness
Dr. Sharma advocates for a fundamental mindset shift. "People need to move away from weight-centric thinking and focus on overall metabolic health," she notes. Building sustainable habits is key. This includes eating regular meals, ensuring adequate intake of protein and fibre, and learning to listen to the body's natural hunger and satiety cues to restore a healthy mind-body balance.
She strongly advises removing moral labels from food choices. Categorising foods as "good" or "bad" often fuels cycles of guilt and binge eating. A neutral, flexible approach to nutrition is far more conducive to long-term adherence. Similarly, physical activity should be reframed. "Exercise works best when it’s seen as daily self-care, not punishment for eating," she elaborates.
Sustainability Over Speed: The Endocrine Perspective
Dr. Sharma warns that the allure of quick results can be harmful. Sudden, drastic weight loss can strain hormonal systems, disrupt blood sugar control, and accelerate the loss of muscle mass. "From an endocrine perspective, slow and steady changes are far healthier," she explains. Gradual adjustments allow the body to adapt without triggering the strong compensatory mechanisms that actively promote fat regain.
Diets that demand extreme discipline, eliminate entire food groups, or require social isolation are rarely maintainable over years, she adds. In contrast, sustainable habits integrate seamlessly into daily routines, cultural preferences, and family life, making them profoundly more effective for lifelong health.
A common pitfall, often exacerbated by social media, is setting unrealistic expectations. "Comparing your journey to curated online results sets you up for disappointment," Dr Sharma cautions. She advises correcting course early by setting achievable, non-scale goals, prioritising balanced nutrition, and tracking improvements in energy and well-being—not just the number on the scale. "Consistency matters more than fleeting motivation," she concludes.
Disclaimer: This article is based on information from the public domain and expert insights. Always consult your healthcare practitioner before making any significant changes to your diet or exercise routine.
