By: Dr. Melissa Davis, PhD
The Real Reason Most Diets Fail
Let’s start at the end—because that’s where most fat loss diets fall apart.
Popular media often claims that 95% of diets fail. While that number isn't entirely accurate, the underlying idea is true: most diets work in the short term. People lose weight—even on extreme or unconventional diets. The real problem? Keeping it off. Many regain the weight, trapped in an endless cycle of dieting and frustration. In many ways, this yo-yo effect is even more disheartening than never losing weight in the first place.
So, how do we break this cycle? Let’s work backwards.
The End of the Diet: Where the Real Challenge Begins
RP generally recommends limiting fat loss diets to 12 weeks or less. Longer diets are only for those who don’t mind—or even expect—to regain some weight afterward. (For a deep dive into why diet length matters, check out our other articles.)
The end of a diet marks the end of active fat loss—but not the end of the effort. In fact, the first few weeks after dieting can feel harder than the diet itself. Why?
- The motivating scale drops stop.
- Your body ramps up hunger in response to past calorie restriction.
- You wonder if staying lean means being hungry forever.
Many assume that once the diet ends, hunger disappears, and life gets easier. Not quite.
Think of a 12-week fat loss diet as a 16-week process. The last four weeks involve increasing food intake instead of cutting calories, but they’re just as crucial for success. Hunger often spikes even as calories increase, demanding just as much discipline as dieting. This is where most people slip. If you treat these post-diet weeks as a critical phase, you’ll protect your results.
The last day of week 12 isn’t the finish line—it’s a transition period where you’re both hungriest and most vulnerable to weight regain. Having a plan for this phase makes all the difference.
Why Post-Diet Weight Maintenance Feels Harder Than Dieting
Once you shift to maintenance, your calorie intake increases. This signals to your body that it’s safe to ease up on the “starvation response” mechanisms it activated during the diet. But here’s the catch:
1. Hunger tends to spike. You’ve been dieting long enough that your body got used to lower calories. Now that food is increasing, your appetite can rebound hard.
2. Sticking to your plan might feel even harder. Even though you’re eating more, your body wants even more than that.
The first 3-4 weeks of maintenance are crucial. If you stick with your plan during this phase, you’re far more likely to maintain your weight loss long-term.
The good news? As your body adjusts, this level of discipline won’t be required forever. After 4-8 weeks of maintenance, you can ease up. Sticking to your plan 85% of the time while allowing 15% flexibility makes maintaining your results much easier.
How to Increase Calories Without Gaining Weight
If you’ve dieted with RP before, you know that calories are reduced gradually as weight loss slows. This works because the body adapts to lower intake by conserving energy—a survival mechanism from our evolutionary past.
The same adaptability works in reverse.
As you slowly increase calories, the compensatory mechanisms that slowed fat loss will fade. By adding calories back in small, controlled increments—just like you reduced them—you can maintain your results without regaining weight.
The Beginning: The First Few Weeks Are the Hardest
Just like the first few weeks of post-diet maintenance can be tough, the first few weeks of a fat loss diet are often the hardest.
- Hunger and fatigue hit early. Your body is fighting back as you dip into stored fat.
- Stress is high. You’re adjusting to a new way of eating and a new set of rules.
- You’re thinking about the entire 12+ weeks ahead—overwhelming, to say the least.
Push through these early weeks, and things get easier. And if you stay disciplined through the post-diet maintenance phase? Your chances of long-term success skyrocket.
The Big Picture: Fat Loss Isn’t Just About the Scale
Fat loss is more than just numbers going down—it’s about transforming habits, mindset, and lifestyle. The journey isn’t easy, especially at the start and during the transition to maintenance. But each phase is a stepping stone to long-term success.
Understanding what to expect before you get there makes all the difference.
You’ve already taken the hardest step—committing to change. Now, trust the process, stay patient, and give yourself grace when things get tough. By focusing on sustainable habits and embracing each phase, you’re setting yourself up for lasting success.
Keep going—the effort is worth it, and the results will be too.
You don’t have to navigate this alone. Ready to level up without all the stress and uncertainty? With 1:1 coaching, I’ll take the guesswork out of the equation—no more worrying about meal timing, macros, or overly complicated plans.
Together, we’ll build a clear, simple, and sustainable nutrition and training strategy that aligns with your goals and lifestyle. Whether you’re chasing a personal best, cutting for a competition, or just trying to stay consistent, I’ve got you covered.
Let’s make this journey easier and unlock your potential? Let’s get started.
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