Is it true that 95% of diets fail?

How often have you heard:

🗣️ “Nobody keeps weight off, you’ll regain it in three years.”

🗣️ “95% of people put the weight back on.”

🗣️ “Weight loss is pointless because it never lasts.”

I’m sick of hearing it. This message isn’t just wrong, it’s damaging. It tells people not to even try, convincing them that their efforts will be in vain and holds people back from losing weight sustainably.

Here’s the truth: Restrictive diets don’t work long-term—but that doesn’t mean sustainable weight loss isn’t possible.  I should know as I lost over 85 pounds 9 years ago with slow and mindful eating and I see many others in the mindful eating space maintaining their weight loss without dieting, restriction, or misery.

So Where Did the “95% Regain the Weight” Stat Come From?

It turns out this widely quoted figure is based on a 1959 study of just 100 people. Even The New York Times called it deeply flawed. More recent research from 1996 showed that 12% of people maintained their weight loss after three years. I wrote about this a couple of years ago, but I am so annoyed I still keep seeing this stat quoted, that I want to share again just how misleading it is.

Here’s the thing though, those stats are all based on restrictive dieting. And if you go on a restrictive diet, lose weight, then go back to eating as before… of course, the weight comes back.

💡 The problem isn’t weight loss—it’s the method. The real takeaway for me isn’t that weight loss is impossible. It’s that restrictive diets don’t work.

The Alternative? Change How You Eat, Not What You Eat

I didn’t lose weight by eliminating foods I love. I lost weight by:

✅ Eating slowly and mindfully.

✅ Tuning into my hunger and fullness cues.

✅ Making choices based on how food makes me feel, not diet rules.

✅ Enjoying food without guilt.

And the best part? This approach is sustainable. Instead of restricting your diet until you break, try conscious eating. It’s easier, more enjoyable, and far more effective long-term.

If you’re using conscious eating to lose weight, let me know, I want to hear your story. Let’s bust these outdated statistics together.