Studies have shown that 97% of dieters regain everything they have lost within three years

[Scottishflower65]

From today’s Guardian

Interested to know other people’s experience. Personally, I lost 30 kg in 2018 (keto) and maintained for 2 years. At that point, I was size 8-10 but not much toned. Then started following a regime of weight lifting to build muscle which has raised me by 7kg and changed my shape. Right now a couple of kg above where I want to be but addressing that via some minor adjustments.

Currently doing the Zoe programme to understand more about digestive health. As part of that programme, you wear a glucose monitor for 14 days and do various challenges to see the effects of carbs, protein and fats on your glucose levels. It’s fascinating how processed carbs cause big spikes and dips whereas protein and fat combinations keep everything relatively steady. Also how exercise after carbs smoothes out the spikes and dips.

I lost about 40 pounds (which I think is 18Kg) in around 16 months when I was in my mid 20s through calorie deficit and going to the gym regularly for over a year. Also lived an active lifestyle - walking wherever I could. I maintained that weight (size 6-10) even though I stopped calorie counting and only went to the gym off and on. I’ve always had quite a sweet tooth so was eating cakes etc more often that I should have , but I believe I kept the weight off as I was living in major cities around the world and often walking well over an hour a day as well as having active jobs where I was on my feet a lot of the time. My metabolism must have been decent too. It didn’t start to creep back on until I was mid 30s and I think that was mainly because I wasn’t sleeping well, became really inactive and didn’t adjust my eating habits to suit that so I was massively over-eating. Then things got worse in lockdown as I was barely leaving my house and ordering takeaways most days!

Now I’m back To working out regularly , mainly do cardio but a little bit of weights. I make sure I move for at least half an hour a day and rarely order takeaways or processed foods anymore and the weight is coming back off slowly but surely.

Yep. Lost 6 stone twice. It took about 18 months to put it back on both times.

Mostly just stress, my willpower with food is the first thing to go when life gets busy. It's either eat again, or start drinking. I chose to be fat rather than an alcoholic.

I thought it was 5 years, but yes.

Best to prevent gain in first place but if course it is not that simple.

Perimenopause was when I put on most of the 30kg. I’ve read somewhere that your body tries to hold on to oestrogen via belly fat but not sure how true that is. Like a pp, also became more inactive. Also agree work related stress or other stressors can have a major impact on eating. Post menopause, on HRT, I’m a lot less stressed as I don’t care about work in the same way any more.

I need to stick to mainly protein and fats with few carbs and mostly no sugar or processed foods. I don’t usually feel hungry except after a gym session. If I eat the same or even fewer calories in sandwiches and ready meals, I can easily put on 1 kg a week. Plus I bloat up and suffer gut problems.

I don’t think there are any easy answers or quick fixes. Depressingly, if the studies are correct, the actual weight loss, hard as it is, is not the main challenge. There have been studies of contestants for the “Biggest loser” tv show which showed most of them put back all the weight or more. This research suggests that slow and steady as per @Startingagainn is the safest way to lose weight without messing up various internal systems. I think we need more research on maintaining. In theory, you maintain a healthy food regime but, if so many are not able to do that, more understanding on the why is necessary. Some research suggests a lack of leptin, a hormone that helps control hunger, after rapid weight loss could be to blame.

I also agree with @ProseccoOnIce but that’s not easy when you have no time, no money, feeling stressed out, surrounded by unlimited fast food, or any number of factors that mean you reach for the easy or cheaper food. I was there for a good number of years.

Studies have shown that 97% of dieters regain everything they have lost within three years

Fabulous! Saves me wasting my time dieting.

Interesting. I lost a stone and a half about ten years ago after a period of weight gain but could never keep the last half stone off. It's as if my body is set to weigh a certain amount. I've put weight on again recently and am trying to get back down but am not expecting to go below that 'set' weight iyswim

@StopStartStop you could be in the 3%

Is that necessarily bad though? You're assuming that otherwise in the three years 97% of people would have stayed the same weight and that isn't necessarily the case. In fact they may have gained weight for three years. Being "only" the original weight isn't so bad by comparison. I think many people can only maintain their weight through cycles of gaining and losing. Now that may not be ideal but it's better than gaining and gaining and gaining.

@Almahart I think there is evidence for a set point. I read ‘Why We Eat (Too Much): The New Science of Appetite’ by Andrew Jenkinson which has a system for re-setting at a lower level.

Lost 2stone via Weight Watchers in my 20s and kept it off. I'm now still within 2lbs of my original WW goal weight, despite 2 children in between. There were a couple of years around the children being born when I was about a stone/stone and a half over but that came off with little drama once I started using My Fitness Pal (which is not that different to WW). WW gave me loads of good habits and also really hammered home how calorific some things are, as well as "if you want a big meal out, you need to reign it in the rest of the week".

I exercise regularly and use a smartwatch which really highlights calorie burn (or lack thereof).

This has happened to me and I agree it is common but I do question the statistics, how big were these studies and can they really tell us that all diets are a complete waste of time? What about people who just quietly cut back a bit on food and don't like to get involved with studies? That must be a big group who might well be successful simply because they are doing their own thing that suits them

There's hope for you! You little optimist, @Scottishflower65 You very Pollyanna. 😁

@manontroppo agree with imbedding good habits and using a smart watch for tracking standing time and exercise also helps me as motivates me to complete my rings every day. Also motivates me to up my steps if my monthly totals drop significantly etc.
@FavouriteDogMug yes, agree, there will be many people outwith the studies and it may not be as high as these studies suggest. However, I think it will still be a high percentage.

This has been true for me I guess but just ''eating healthily'' feels like a diet to me, that's what i'm doing right now, it's so slow. Losing about a 1lb every 3 weeks. It is only since menopause prevented a 'diet regime' from working that I decided to relax and focus on health not weight loss so here's hoping that a slow slow slow weight loss will work. Because even if diets don't work, being overweight is still bad for your health. No matter how much I do like salmon and avocado and walnuts and healthy salads, anything that excludes cake and crisps and garlic mayo feels like a diet to me. So it's a tough one.

oh wow, i must read that. I would love to reset at a lower point. Just inside the ''normal range''.

Not even trying to be magazine thin here.

@xJoy the re-set book recommends a very slow weight loss to prevent the hormonal and other changes associated with rapid loss. I also think you have nailed another common problem when you say “eating healthily feels like a diet to me”. I found I stopped craving or wanting crisps and cakes after not having them for a while but I do find one or two can set me off craving more. Luckily (in this way at least!) my gut reacts so badly to sugar and refined carbs now, that it’s a sort of natural preventive for me 🤣

The problem with very slow weight loss is that its demotivating so people dont stick to it and it doesnt get rid quick enough of weigh related issues. If you havent got long before weight related medical complaints lead on to serious complications, the weight needs to come off quickly

Although I think it does depend on whether there is a lot to lose or not. I think if someone is only a stone or so overweight, they probably have enough time to do that slowly. If you have 10 stone to lose then its imperative to get it off

If you want to lose weight and keep it off badly enough, you'll do it. You'll make the lifestyle changes.
My weight varies in the same 6kg-8kg for the past 10 years. About 10 years ago I was a little overweight, I had a bit of belly for the first time in my life. I lost enough weight to stay within my healthy weight range and still fit into the vast majority of my clothes from the past few years.
I just don't think of it as a diet anymore. I just cut back if I know I've been eating out a lot or had too much rich food, and it's balances out. - Touch wood - haven't gained all the weight back since taking a moderate and healthy approach to food and minor weight gains, I've just been sensible and cut back for a while and upped exercise. Lifestyle can change so much after several years, you need to constantly find a new balance to maintain weight. I've changed sports, moved house (so different routines), changed jobs, changed my diet, the amount of sleep I get varies... it all contributes to how easy or difficult it is to maintain weight.

The main thing these days that has changed, is that my focus is on my health. I don't sweat the extra 1-2kg here or there, as long as I'm mostly consuming healthy food that still allows me to socialise and live my life.

Totally true. Diets do not work unless it's going to be something you are prepared to do for the rest of your life.

Weight loss and body image is such a complex issue that it never, ever will be a case of 'Eat less, move more.' and POOF! Thin for life.

@bellac11 but if the studies (eg the biggest losers) show that rapid weight loss can lead to permanent problems with a slower metabolism and less leptin to control hunger, leading to many putting it all back again, would that be worth it? I guess it would be if the person was at risk of very serious health complications maybe with medical interventions such as the new weight loss medicines. I do think those with 10 stone or more to lose should be much more supported by NHS in terms of being able to choose barbaric surgery if that is suitable or have access to appropriate medicine or psychological help.

Thanks @Scottishflower65 I totally agree that your body (or is it your mouth!?) can forget all about crisps but then if there's a bag open in the kitchen that one of the teenagers bought and I grab a couple, wondering how many grams they weigh, it's like I'm transported back to heaven!

That love of cake, crisps and chocolate and chips and pizza and garlic mayo will always be a part of me

Where did you get your blood glucose monitor? Is it motivating to look at the effect food has on your metabolism?

There's a good channel on youtube about health called Zoe, is it related to that?

Agree with a focus on health. I focus on my cardio stats, my strength, my sleep, balance and flexibility etc.

I agree that @FrozenGhost makes a good point because even if during a life time a person goes on four diets and has 10 stone, 9 and a half stone, 10 and a half stone rinse repeat rinse repeat, maybe they'd have been 11 stone by now if they'd never tried.

@Butteryflakycrust83
Yes, ‘eat less, move more’ is far too simplistic.

At my absolute heaviest I was still a "healthy" weight (BMI of about 24-25), but in my late 20's my partner and I started eating a bit healthier and lost a reasonable bit of weight. After we broke up I more or less kept mine off, and they have put all theirs back on (and then some).

About 2 years ago, despite being a healthy weight (BMI of 22.5) I was unhappy with weight starting to gather around my middle and decided to shift it all. Now my BMI hovers at the very lower end of the scale 18.5 - 19) and I intend very much to keep it that way - one year to go and I guess I'll be in the 3% that manages to keep it off!!