Why is dieting alone ineffective for losing weight?

Dieting alone can be futile. Despite the diet industry's regular proclamations of new secret formula nostrums or programs guaranteed to burn off pounds while you continue to eat your fill and never exercise, all the research indicates that dieting (restricting calories consumed) without exercise is usually a doomed endeavor. First, when you go on a diet and start to restrict your caloric intake, the flesh assumes with a wisdom born of millennia of hard times that you're in the middle of still another famine, so it slows the metabolism and starts hanging on for dear life to every calorie it can get, at the same time sending out ever more desperate pleas for more food, and sending you to the kitchen again and again to stare longingly at the fridge.

It's a very effective survival mechanism, and this metabolic slowdown can be significant, as much as 5 percent or more, which means as you diet and lose weight, your body could be hanging on to an extra 200 or more calories every day, or close to half a pound a week; that is, if you don't also become more active. Next, even when a dieter does manage to lose weight despite the difficulties, most dieters gain it back. Harvard's JoAnn Manson, MD, notes that one-third to two-thirds of the weight most dieters lose is gained back within a year and nearly all of that weight is back within five years, at which point most dieters start all over again, if they aren't so discouraged they give up entirely.

But when dieters gain weight after losing it, they're not back where they started; in fact, they're often worse off than if they had never dieted and lost weight at all. When we slip off the diet and start eating the way we used to again, we regain weight more rapidly because our metabolisms have slowed as a result of the original food restrictions. More of the additional calories we take in are stored as fat.

And when we restrict caloric intake, we lose not only fat, but muscle, so that when we start regaining weight, we replace that lost muscle tissue with still more fat. The end result is that once we've returned to our original weight after dieting, in fact, we're fatter than ever.

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