The Truth About Diets (and Why They Don’t Work)

January has a way of bringing weight loss to the forefront.

After the indulgences of December, it can feel almost automatic to think that this is the month to “get back on track”, be stricter, or undo perceived damage.

I see this every year in my work. People don’t come to me lacking motivation or discipline, quite the opposite. Most have tried very hard. They’ve followed plans, cut foods, counted points, skipped meals, or told themselves they’ll be “good” from Monday. Yet despite their effort, they often feel stuck, frustrated, or disconnected from their body.

This is where I think it’s important to pause and ask a bigger question:If diets really worked, why do so many people end up repeating them?

Why I stopped believing in diets

Early on, it became clear to me that no single dietary approach works universally, and it was this realisation that led me to study nutritional therapy.

Nutritional therapy is fundamentally about recognising that nutrients interact differently with each person’s biochemistry, physiology, and genetics. Two people can eat the same foods or follow the same plan and have very different outcomes, depending on factors such as digestion, stress load, hormonal balance, metabolic health, and even genetic variation.

This is why rigid, one-size-fits-all diets so often fall short, they don’t account for the complexity of the individual.

My work is all about a more supportive, functional view of health, one that looks at how the body responds over time, not just what happens in the short term.

The problem isn’t willpower

One of the most persistent myths around dieting is that success comes down to willpower. If you just tried harder or stuck with it longer, the thinking goes, it would work.

In reality, the body is not designed to thrive under constant restriction. When food intake is reduced or inconsistent, the body interprets this as a stressor. Stress hormones increase, hunger signals become louder, energy levels dip, and the body becomes more efficient at holding on to weight. This is a protective response, not a personal failure.

Over time, this cycle can make weight management harder rather than easier, and it often comes with side effects such as low energy, cravings, disrupted sleep, mood changes, and an increasingly strained relationship with food.

When health becomes too narrow

Another issue with dieting is that it tends to shrink the definition of health down to a number.

Weight becomes the main marker of success, even though it tells us very little about how the body is actually functioning.

Many of the things people say they want, more energy, better focus, feeling comfortable in their body, confidence around food, fewer symptoms, aren’t captured by the scales at all. Yet these are often the first things to improve when the body is properly supported.

When health is viewed through a wider lens, the conversation changes. It becomes less about control and more about care.

A more supportive approach

A healthier approach doesn’t ignore weight, but it doesn’t put it at the centre either. Instead, the focus shifts to supporting the body consistently and realistically.

This often means:

• Eating regularly and adequately

• Letting go of rigid food rules

• Supporting sleep and stress alongside nutrition

• Choosing movement that feels sustainable, not punishing

When these foundations are in place, the body is far more likely to settle into a healthier state.

For some people, that includes changes in body composition. For others, it shows up as improved energy, digestion, mood, or resilience. Often, it’s a combination of many small shifts rather than one dramatic result.

This is where personalised nutrition, and nutrigenomics in particular, become especially relevant.

Why Weight Loss Isn’t the Same for Everyone

Nutrigenomics adds another important layer to this personalised approach, particularly when it comes to weight management.

Our genes influence how we process carbohydrates and fats, respond to exercise, regulate appetite, handle inflammation, and detoxify hormones. Understanding these genetic variations can help explain why some people struggle with weight despite “doing everything right”.

Rather than dictating a rigid plan, nutrigenomic insights help guide more informed decisions, such as which types of foods support stable blood sugar, how your body responds to stress, or whether certain nutrients may be needed in higher amounts for individuals.

When weight management is approached through this lens, the focus shifts from control to support, helping the body function more efficiently and sustainably over time.

Why this matters long term

Repeated dieting doesn’t just affect the body; it affects trust. Many people lose confidence in their own hunger cues, feel anxious around food, or believe that something is “wrong” with them because plans haven’t worked.

One of the most important parts of my work is helping people rebuild that trust, learning to respond to their body rather than override it. This takes time, reflection, and support, especially if dieting has been part of someone’s life for many years. It’s also why quick fixes rarely lead to lasting change.

Health isn’t built in short bursts of effort; it’s built through habits that can be repeated even when life is busy, stressful, or imperfect.

Moving forward without dieting

January doesn’t have to be about dieting or pushing harder.

If you’re someone who has tried multiple approaches without lasting results, or you feel that your body doesn’t respond in the way you expect it to, personalised nutrition can offer a different perspective.

I offer a free, no-obligation chat for those who want to understand their health more clearly and see whether working together would be the right next step.