Marika Day: Why you should ditch diets in your new year’s resolution

ARTICLE

10 January 2023

3 min read

Have a weight loss and rigorous dieting plan included in your new year’s resolutions? You may want to strike those from your list – Marika Day explains why.

Studies indicate that diet and exercise-related new year's resolutions are the most common goals that Aussies set¹, and more than a quarter of these goals are tied to weight loss.

While this may seem appealing to some, remember that positive new year’s resolutions are meant to be goals – and these goals should be intended to improve your health. When you look at the big picture, the long-term results from adding a weight loss goal and/or a restrictive diet leave much to be desired. Here’s why.

The risks of restrictive diets

A restrictive diet is essentially placing rules around your choices of food, and often involves counting or limiting your calorie intake throughout the day.

Surprisingly, studies have proven that most people who start a restrictive diet often regain the weight they lost within 12 months – additionally, many add more weight than they had initially lost over the following 5 years².

Furthermore, studies even suggest that a predictor of weight gain is undertaking a restrictive diet with weight loss as a goal³.

Lastly, restrictive diets and a preoccupation with the weight and shape of your body can also increase the risk of developing an eating disorder, and ultimately impact your long-term health and wellbeing⁴.

If not diets, then what?

There are plenty of ways you can focus on improving your nutrition and health without engaging in restrictive and unsustainable diets.

Here’s a list of nutrition goals that I recommend focusing on instead:

Staying hydrated - drinking water regularly throughout the day
Increasing fruit and vegetable intake - adding 1-2 veggies into each main meal
Cook at home more - cut back on the takeaway and eating out and not only save money but you’ll find you’re eating healthier too!
Eating mindfully - taking the time to sit down and eat your meals each day will not only improve your digestion, but also help you be more aware of your hunger and fullness.
Variety - Aim for 30 plant foods each week having a variety of plant foods like fruits, veggies, wholegrains, nuts and seeds, improves not only our health and nutrient intake but our gut health too.
Wholegrain and high fibre carbohydrates - making the switch from white and refined carbohydrates to whole grains like grainy breads, potatoes, legumes, lentils, brown rice, and quinoa.
Swap 1 or 2 meat-heavy meals each week for plant based meals (why not try Marika’s Turmeric Dhal or Tofu Tray Bake)
Cook with extra virgin olive oil and add healthy fats like nuts, seeds and avocados to your daily meals.

Footnotes

_{¹ https://www.finder.com.au/new-years-resolutions-statistics

² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/

³ https://www.sciencedaily.com/releases/2007/04/070404162428.htm

⁴ https://www.sciencedaily.com/releases/2019/11/191121163334.htm}

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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