For many years it was believed that losing weight meant eating less and less, eliminating foods, or following very strict diets. However, we now know that this approach rarely works in the long term.
Obesity is a chronic and complex disease. That's why its treatment does not consist of following a diet for a few weeks, but rather developing healthy habits that can be maintained for a lifetime.
Why do restrictive diets tend to fail?
Diets that prohibit foods or impose very rigid rules can produce an initial weight loss, but most people regain that weight over time.
This happens because they are difficult to sustain and, in addition, the body activates mechanisms that increase appetite and reduce energy expenditure in an attempt to regain the lost weight.
The goal is not to eat less, but to eat better
Current recommendations focus on the quality of the diet, not solely on counting calories.
The eating patterns with the strongest scientific backing, such as the Mediterranean diet and the DASH diet, prioritize:
- • Fruits and vegetables.
- • Legumes.
- • Whole grains.
- • Nuts.
- • Olive oil.
- • Good-quality protein.
This type of eating can be adapted to each person's preferences, culture and budget, which makes it easier to maintain the changes long term.
Small changes produce big results
It is not necessary to change your entire diet overnight.
Some simple strategies include:
- • Increasing consumption of fruits and vegetables.
- • Choosing less processed foods.
- • Eating slowly and respecting satiety cues.
- • Reducing sugary drinks.
- • Engaging in regular physical activity.
Small changes, when sustained over time, tend to be far more effective than extreme diets.
Treatment goes far beyond food
Nutrition is only one part of the treatment.
Sleeping well, managing stress, engaging in physical activity, and having professional support are also fundamental pillars for improving health and maintaining results.
When necessary, treatment can be complemented with medication or bariatric surgery, always within an individualized medical plan.
A message to take away
If you have ever followed a strict diet and then regained the weight, it does not mean you failed.
Scientific evidence shows that successful obesity treatment is not based on extreme restriction, but on building healthy, sustainable habits tailored to each person.
The goal is not to follow a perfect diet, but to find a way of eating that you can enjoy and maintain for many years.
Bibliographic references
- • Elmaleh-Sachs A, Schwartz JL, Bramante CT, et al. Obesity Management in Adults: A Review. JAMA. 2023;330(20):2000-2015.
- • Idris I, Anyiam O. The latest evidence and guidance in lifestyle and surgical interventions to achieve weight loss in people with overweight or obesity. Diabetes, Obesity & Metabolism. 2025.
- • Lavie CJ, Laddu D, Arena R, et al. Healthy Weight and Obesity Prevention: JACC Health Promotion Series. Journal of the American College of Cardiology. 2018.