May 9, 2024

Diets that don’t focus on weight loss have better health outcomes

Dietetics and nutrition study finds promoting eating in a way that does not have a weight loss focus is beneficial for health

A new paper published this week by University of Wollongong nutrition and dietetics PhD candidate Melissa Eaton has found that promotion of eating behaviours that do not centralise weight, are associated with positive physical and psychological health outcomes and higher engagement in healthy behaviours.

The paper, ‘A systematic review of observational studies exploring the relationship between health and non-weight-centric eating behaviours’ published in Appetite journal, reviewed more than 86 existing pieces of research including just under 95,000 individuals, and came out in favour of eating behaviours that do not centre around body weight.

Society's relentless focus on weight loss often perpetuates harmful body ideals and fosters a culture where individuals feel pressured to prioritise thinness over holistic well-being, Ms Eaton said.

“We live in a society that glorifies dieting, even the healthcare system is very focused on weight and weight loss. It's just not as simple or black and white as lose weight and then you'll improve your health,” she said.

“Social media is rife with misinformation and blanket, one-size-fits all diet advice. There are personal trainers and fitness coaches promoting weight loss plans.

“It's a conversation that we're surrounded by all the time and it’s not helpful. We found that a focus on healthful eating behaviours was significantly related to a broad range of positive health outcomes and engagement in health-promoting behaviours.”  

Ms Eaton found that higher levels of intuitive eating, mindful eating and eating competence were significantly related to a lower BMI, better diet quality and greater physical activity. Higher intuitive and mindful eating were significantly related to lower levels of disordered eating (such as restrictive eating, compulsive eating, yo-yo dieting), and depressive symptoms, and higher body image. Greater eating competence and intuitive eating were significantly related to higher fruit and vegetable intake.

“I've undertaken a systematic review of the research that has been published about eating behaviours that don’t focus on a person’s weight or weight loss. I identified three key eating behaviours – intuitive eating, mindful eating, and eating competence – that do not focus on body weight or weight loss as a goal.

“This way of eating was related to a broad range of positive health outcomes, including mental health and well-being, and health promoting behaviours.”

Findings demonstrate that health-centric eating behaviours are related to a range of favourable outcomes and engagement in health promoting behaviours such as higher fruit and vegetable intake and exercise.

Ms Eaton said the relationship between health and weight is complex.

“Larger bodied people likely experience more pressure to lose weight and go on a restrictive diet, and if somebody is limiting food, that is in contradiction with these eating behaviours – pressuring someone into restricting their food is likely to be counterproductive to their health in the long run,” she said.

“Simply shifting to a health-first or health-centric approach, rather than a weight-centric approach can have positive outcomes for people.

“Taking the focus away from weight and instead working towards a health goal like eating more fruits and vegetables, or lowering cholesterol can be more productive than setting a goal of losing weight.

“When following a weight-neutral approach, changes in weight, such as weight loss, are seen as a neutral outcome, rather than the motivator or goal.”

About the research

‘A systematic review of observational studies exploring the relationship between health and non-weight-centric eating behaviours’ by Melissa Eaton, Yasmine Probst, Tiarna Foster, Julia Messore and Laura Robinson is published in Appetite.

This research was supported by an Australian Government Research Training Program (RTP) Scholarship.