Navigating the New Year without Harmful Resolutions

By Keeley Seymour, LCSW, CEDS

4 min read

As the new year approaches, so does the ubiquitous phenomenon of New Year’s resolutions, with dieting often topping the list. Society’s fixation on achieving the so-called “ideal” body usually leads to a surge in diet-related activities during this time. However, it’s crucial to recognize the potential health consequences associated with such practices and explore ways to navigate the new year without falling prey to harmful resolutions.

Diet culture has become deeply ingrained in our society, perpetuated by societal pressures and the media’s portrayal of beauty standards. The turn of the year, with its promise of a fresh start, intensifies the focus on weight loss and dieting. Many individuals succumb to the societal pressure to conform to unrealistic body ideals, engaging in restrictive diets that may promise quick results but often lead to more serious health consequences.

Negative Effects of Dieting

Dieting can result in health consequences, both physically and mentally.  Extreme dieting can disrupt the body’s metabolism, leading to fluctuations in energy levels, nutrient deficiencies, and, paradoxically, weight gain in the long run. 

Dieting also often takes a toll on mental health, contributing to increased stress, anxiety, and feelings of failure. This can exacerbate existing mental health conditions or trigger the development of new ones. 

Strict dieting may pave the way for disordered eating behaviors (binge eating and emotional eating) or the development of more serious eating disorders (anorexia nervosa or bulimia).  If they develop further, eating disorders can cause more serious long-term medical complications.  

Have you ever heard the saying that 95% of diets fail? And that you end up gaining the weight back and sometimes more?  That isn’t due to a lack of willpower, as the diet industry suggests.  It is a biological response your body has to a starvation period.  

Calorie Restriction and Longevity

Minnesota Starvation Study

The Minnesota Starvation Study, or the Minnesota Starvation Experiment, was a landmark research project conducted during and after World War II. The study aimed to investigate the physiological and psychological effects of severe caloric restriction. It simulated the conditions of starvation to provide insights into the rehabilitation of war-torn populations and prisoners of war. 

The study was initiated in 1944 by Dr. Ancel Keys, an American physiologist, and his colleagues. It was conducted at the University of Minnesota and involved 36 healthy, conscientious objectors who volunteered for the research. These participants, known as the “Keys’ Starvation Study” subjects, were selected based on their physical and mental health.

The study’s primary goal was to examine the effects of severe caloric restriction as might be experienced during famine or war-related food shortages.  Another aim was to develop effective strategies for rehabilitating individuals who had experienced starvation, considering the nutritional and psychological aspects of recovery.

The participants entered a 24-week semi-starvation phase, during which their calorie intake was drastically reduced to approximately 1,600 calories per day (a reduction similarly suggested by many diet trends). This reduction was based on observations of food availability in war-torn Europe. Following the semi-starvation phase, participants entered a 12-week rehabilitation phase. During this, they were gradually reintroduced to a regular diet to observe the effects of refeeding.

Participants experienced significant physical changes during the semi-starvation phase, including extreme weight loss, weakness, fatigue, and reduced metabolic rates. They developed symptoms resembling those seen in individuals affected by long-term malnutrition.  The study also highlighted the psychological impact of starvation, including preoccupation with food, increased irritability, depression, and a heightened interest in cooking and eating.  The rehabilitation phase revealed challenges associated with refeeding, such as metabolic abnormalities and difficulty returning to regular eating habits.

The Minnesota Starvation Study exemplifies how the body responds to a caloric deficit, which can have long-lasting physical and mental effects. This study can be translated to individuals who chronically cycle through diets, particularly starting new ones as the new year approaches.  

Healthy Diet Tips

As we approach the new year, we must recognize the pitfalls of succumbing to societal pressures around dieting. Pursuing health should not come at the cost of physical and mental well-being. By fostering a more positive and realistic approach to resolutions, individuals can break free from the harmful cycle of dieting. Allowing them to embark on a journey toward body neutrality and self-acceptance.  

Instead of setting resolutions around weight and dieting, try setting them to incorporate mindfulness or a goal toward healing.  During the next few weeks, try limiting your social media use to reduce media consumption when dieting trends are at their highest.  Notice how you feel today about the diet and then how you feel in a few weeks.  You may still have the desire to restrict or diet, but try to notice if that desire has reduced a little.  Any small actions you can take to decrease the urge will help you and have long-lasting effects.

_________________________________________________________________________________

Looking for treatment for an eating disorder, anxiety, depression, trauma, or postpartum mood disorder?

Evolve Counseling Services is a specialized team of Licensed Therapists providing treatment in Paoli.

Contact us today!