The Diet Myth: Why Too Much Restriction Never, Ever Works

"The middle way is the best." — Aristotle.

For most of us, two things are true when starting a new weight-loss journey:

1. We don't like where we are.
2. We want to change that as quickly as possible. 

If this sounds familiar, you've probably gone down a path that gave you quick results at first but over time became unsustainable, leaving you with all the weight back—and a whole lot of frustration.

It's a pattern many of us know too well. We start off motivated with a plan to cut calories fast and burn more energy. It makes sense: eat less, move more, lose weight—bada bing, bada boom.

Sorry, it doesn't work like that.

This goes against everything the diet industry tells us—30-day fixes, 7-day cleanses, all that fun stuff we've heard about time and time again.  

I'll tell you right now: it's all bullshit.

So today, let's break down why restrictive diets are a myth. First, we'll look at why dieting isn't as simple as the industry tells us—and then, we'll explore how to create a healthier, more sustainable approach to weight loss.

Why Dieting Isn't as Easy as It Looks

Dieting should be simple. At least, that's what we're told.

But here's the thing: reducing it to 'eat less than you burn' ignores the reality of being, well, human.

If every day were exactly the same, dieting would be easier. We'd know what temptations and challenges were coming and learn how to adjust accordingly.

But life doesn't work like that. Shit happens.

And that's where a lot of diets go wrong. We make a plan that looks perfect on paper but falls apart in real life because we forget to factor in life's unpredictability and how we'll feel day to day.

It's funny—we know ourselves better than anyone, yet we still have an unrealistic view of our capabilities when it comes to goal planning.

Especially when dieting.

Cutting a bunch of calories and eating only 'healthy' foods sounds great on paper, but what happens when you've had a stressful day and just want comfort food? What about when your friends invite you to dinner on a random Wednesday, and it doesn't fit your meal plan? Or those times when your body is begging for more food, but you can't eat because you've already hit your daily limit?

Life happens, so we need a plan that works in the real world, not just on paper.

But before we dive into building that plan, let's talk about what happens when we over-restrict and push too hard, too fast, starting with the biological backlash.

When Diets Fight Back: The Physical, Mental, and Emotional Toll of Over-Restriction

Biological Backlash

Let's start with the biological impact.

When you drastically cut calories or eliminate entire food groups, your body goes into survival mode. 

Why? Because from an evolutionary standpoint, your body's priority is survival. When food is scarce, it assumes danger and does everything to keep you alive.

Your body releases a hunger hormone called ghrelin, making you crave food even more. Usually, you crave high-calorie foods, which makes sense.

So, that sudden obsession with cookies or fries? It's not a lack of willpower—it's biology. Your body is doing everything possible to get you to eat.

Your metabolism slows down, too. The fewer calories you give, the more it clings to what it gets. Your body becomes efficient at conserving energy, meaning you burn fewer calories at rest. So, even though you're eating less, your body is actively working against your efforts to lose weight.

These survival mechanisms are incredible when you think about them—it's part of why we humans are still here today. But when you're trying to lose weight, it can be a huge pain in the ass.

But your body isn't the only thing that suffers from over-restriction. The emotional toll can be just as draining when you push too hard.

Emotional and Psychological Toll

While the physical consequences of over-restricting can be enough to deal with on their own, we also have to handle the emotional and psychological toll.

Let's face it—dieting is exhausting, not just for the body but for the mind. Constantly tracking what you eat, feeling guilty when you "slip up," and fighting cravings—I'm exhausted just writing about it.

It's easy to become obsessed with food when you overly restrict yourself. Instead of just living your life, food takes over your thoughts in all aspects, adding a layer of pressure you don't need.

Before you know it, your relationship with food shifts. It's no longer fuel—it's the enemy. Rather than naturally fitting food into your life, you're battling it, trying to resist temptation at every turn.

And then, without fail, you give in. We've all been there before - cue the guilt and shame.

This is when things can spiral, and restrictive diets often lead to disordered eating patterns. An all-or-nothing mentality sets you up for failure.

When you break a rule, you're more likely to binge or overindulge, feeling like you've ruined everything. So, why not give up altogether?

Worst of all, you start blaming yourself.

Our culture teaches us that failure is a personal flaw when dieting. If you didn't lose the weight and keep it off for good, it's your fault, no one else's.

Once again...bullshit.

You're not weak, you're not undisciplined, you just followed a shitty diet, that's all.

Disrupted Connection Between Body and Mind

Over-restriction doesn't just cause physical and mental problems—it also messes with the connection between mind and body.

When you follow rigid rules about when and what to eat, you stop listening to your body's natural hunger and fullness signals.

Your body might say, "Hey, I need food!" but you're responding with, "Well, too bad, it doesn't fit into our meal plan today!"

The more you put off listening to these signals, the harder it is to recognize the difference between true hunger and an emotional craving.

This disconnection can lead to mindless eating, driven more by rules and stress than actual need.

Breaking Free from the Restriction Myth

So now that we've seen how over-restriction impacts both our bodies and minds, the question becomes: if restriction doesn't work, what does?

The answer isn't in quick fixes or rigid rules—it's in creating a balanced, sustainable approach to health.

Specifically, let's focus on four steps to achieving this balance to set ourselves up for long-term success:

• Self-acceptance
• Building a flexible game plan
• Fostering confidence in your journey
• Practicing resilience and self-compassion

Embracing Reality with Self-Acceptance

If restrictive diets are the problem, the solution starts with self-acceptance.

Why is self-acceptance so crucial from the start? Well, when you accept where you are, you can set goals that fit your life, not an idealized version of it. Most people get this backward. 

Instead of being realistic, they focus on accomplishing their goals as quickly as possible.

I call this the "Overly Motivated in the Moment Trap"—when we feel a surge of motivation and use it to set unrealistic goals.

The problem with this trap is that motivation fades, and when it does, those ambitious goals become overwhelming.

When motivation dips (and it will), you'll still make progress because your goals were realistic from the start.

You'll have a plan rooted in reality that allows for setbacks, adjustments, and life's unpredictability. 

Creating a Flexible, Realistic Game Plan

Self-acceptance is the starting point, but action is where change happens. Once you've accepted where you are, it's time to come up with a realistic game plan.

The key here is flexibility and developing a strategy that fits your life as it is now, not some idealized version. It's about setting realistic goals and focusing on gradual improvements rather than perfection.

Start small. Instead of completely eliminating a meal from your diet, like dessert (yes, I totally consider dessert a meal), you can switch out a particular food for a healthy alternative. An example would be switching from cookies to fruit or yogurt for a nighttime snack.

You could add a little walking into your day or be mindful of what you buy at the grocery store, focusing on nutritious foods with an occasional dessert you can look forward to during the week.

A flexible, realistic plan is sustainable. You're not constantly starting over because you've created habits that fit into your life rather than forcing yourself into a one-size-fits-all approach.

With each step, you'll find a rhythm that works for your body, schedule, and long-term goals.

Building Confidence in Your Journey

Now that you've set a flexible, realistic game plan, confidence becomes key to sticking with it.

How do we gain confidence? Simply put, by succeeding. And how do we succeed? You guessed it: by setting realistic goals.

As you follow a plan that fits your life, each small success builds confidence. You're not relying on willpower or pushing through extreme rules. Instead, you're following a plan consistently and becoming reassured over time that you can see it through.

Staying on Track With Resilience

Even with self-acceptance, a solid game plan, and confidence in your approach, you won't be perfect—and that's okay. That's where resilience comes in to save the day.

You'll slip up, miss a workout, or overindulge. What matters is how you respond to those moments.

Resilience isn't about avoiding mistakes; it's about accepting that they're inevitable and are part of the process.

This is where self-compassion comes in. Be kind to yourself instead of beating yourself up when you fall short. Then, learn from that mistake and adjust if you need to.

If you can learn to be cool with yourself when you mess up, you'll grow stronger and, believe it or not, become unstoppable.

Busting the Restriction Myth for Good

Restriction doesn't work because it mentally and physically sets you up for failure. But the good news is that genuine, lasting change doesn't require perfection.

With self-acceptance, flexibility, and resilience, you can build confidence and create a balanced approach that works for you—not against you.

Remember, it's not about achieving perfection—it's about making progress and being kind to yourself along the way. Start small, stay flexible, and keep moving forward. Your health journey should support you, not sabotage you.

So, the next time you feel tempted by a quick-fix diet, remind yourself that sustainable change comes from balance, not restriction. If you can embrace that mindset, you'll be well on your way to a healthier, happier life—on your terms.