“I don’t understand, I pay attention and I gain weight. Whereas when I let go a little, I lose.” Julie Boët, dietician-nutritionist, hears this phrase very regularly in consultations. And it is far from rare.
For those looking to eat better, the observation is often the same: the more we monitor our diet, the more the number on the scale seems to resist, or even climb. A confusing situation, which gives the impression that the body is “working backwards”. In reality, this phenomenon is explained by well-known physiological and psychological mechanisms. Because “being careful” doesn’t just mean eating a more balanced diet. Very often, this is accompanied by constant control, strong inner pressure and a fear of doing wrong. This is where we are going wrong.
When food control becomes a source of stress
In practice, being careful often translates into hypervigilance: monitoring portions, avoiding certain foods, calculating, comparing, weighing yourself more often. The intention is positive, but the internal climate changes profoundly.
However, this climate plays a major role in weight. “Rigid control generates stress, and this stress leads to a hormonal response. The body secretes more cortisol, a hormone linked to energy management and survival. When it remains high over time, it promotes storage, particularly in the abdominal area, increases the attraction to fatty and sweet foods and disrupts blood sugar regulation” explains our expert.
In other words, your body does not perceive a “slimming process”, but a period of tension. He then seeks to secure his reserves, as if he were going through an unstable phase.
The trap of restriction and perfection
Wanting to do well can quickly slide into wanting to do perfectly. And this is where the vicious cycle begins.
“Cutting out bread, starches, fats or pleasure foods creates a climate of deprivation. Even if you last a few days or weeks, frustration builds up. The more a food is forbidden, the more value it takes on psychologically” recalls Julie Boët.
On a neurobiological level, restriction increases food obsession: we think more about what we are forbidding ourselves. Then comes the moment of “breaking down”, often followed by guilt. Not because of lack of willpower, but because the brain does not tolerate prolonged deprivation well.
This cycle of restriction, frustration and compensation then sets in. “And paradoxically, overall energy intake can become higher than with a more flexible and regular diet.
A metabolism that adapts to restriction
Another lesser known phenomenon: when food intake is too restricted, the body adapts. “That is to say, it slightly reduces its energy expenditure, reduces spontaneous movements and becomes more economical.
Result: we feel more tired, we move less without realizing it and our daily calorie expenditure drops. This metabolic adaptation, which is a survival strategy, can explain why some people stagnate, or even gain a little weight, despite strict control of their diet.
Excessive control also has another effect: it disconnects from internal sensations. By eating according to external rules (strict schedules, calories, prohibitions), we no longer know very well if we are hungry, if we are full or if we eat out of emotion. But sustainable weight loss is based precisely on this reconnection. When control is too present, it takes up all the space and prevents the body from listening.
Common but counterproductive dietary mistakes
Some very popular strategies can also slow down weight loss in the long term:
- Eliminate starchy foods, which reduces satiety and promotes cravings;
- Eliminate fats, which are essential for pleasure and satiety;
- Focusing only on calories without considering nutritional quality;
- Eating meals that are too light which result in compensation later.
These methods may seem effective in the short term, but they often unbalance the diet and fuel frustration.
Weight, also an emotional story
Finally, for some people, “being careful” also reactivates a past marked by diets, family injunctions or the fear of gaining weight. Each attempt then becomes experienced as a permanent battle.
In this context, letting go a little can represent psychological relief. And this appeasement facilitates, paradoxically, better weight regulation.
Why “letting go” can sometimes help you lose weight
Contrary to popular belief, releasing pressure does not mean eating without limits. This often means stopping demonizing food, finding pleasure again and listening more to your food sensations.
“When “pleasure” foods are allowed, they lose part of their emotional charge. A small portion is enough more easily. Stress decreases, cortisol is regulated and hunger and satiety signals become more readable again”.
We then find a natural balance, not imposed by constraint but guided by the needs of the body. The message is not to abandon all food structure. But to set up benchmarks, organize your meals and favor quality foods.
Julie Boët also insists on an essential nuance: a flexible framework helps, while rigid control weakens.
“Constantly monitoring, forbidding, judging ourselves and striving for perfection creates an unfavorable environment, both hormonally and psychologically.”.
When it comes to weight loss, lasting balance is therefore not built through permanent constraints, but through a more peaceful relationship with food and one’s own body.