Weight Loss Over the Years

Much has changed in the 4 decades I have been in the fitness/wellness industry.  And much has stayed the same. Here’s a look at diet and weight loss trends from 1980 to 2024, and some suggestions for wading through the noise of fads.

I started teaching aerobics in 1981. That marked the beginning of the cardio/aerobics/weight loss wave that took over the world. In my four + decades as a fitness professional, I have seen how weight loss trends have shifted from fad diets and exercise scams to more scientifically informed, technology-driven approaches, and, it’s still noisy, and we’re still confused, unhealthy and undernourished.

The photo above was a straight out lie. I have NEVER done a diet. Fad or otherwise. I have always tried to manage my health and weight with smart exercise and good nutrition (whole foods, plant based, less processed food, good hydration). The best weight loss technique I have ever found is cancer. But I do not recommend that as a weight loss plan.

I have always said, to anyone who wants to argue a trendy diet with me…come back in 6 months. If you’re still on the diet, and have kept the weight off, I will buy in. It has never happened.

For a satirical look at my take on diet, read this

Let’s look at some of the more popular trends over the decades:

• 1980s:
  • The rise of media-driven beauty standards and the emergence of “thinness” as an ideal body type.
  • Influence of pop culture, fitness icons (e.g., Jane Fonda, Jack LaLanne, aerobics).
  • Grapefruit Diet, Hollywood Diet, Cabbage Diet, Popcorn Diet saw their day.
  • Introduction of Diet Coke, Lean Cuisine, Bud Light, and Crystal Light.
  • The growing awareness of diet culture, but limited understanding of long-term health effects.
• 1990s:
  • Things got a little more crazy, and scary in the 90’s with the emergence of diets like Atkins, South Beach Diet, Blood Type Diet, and a big shift to low-fat and non-fat foods.
  • Fen-Phen and amphetamines came on the scene, with deadly results.
  • The role of television and infomercials in promoting weight loss products (e.g., Weight Watchers, Jenny Craig).
• 2000s:
  • The rise of the “low-carb” and “clean eating” movements.
  • The Master Cleanse, The Cabbage Soup Diet, and severe calorie restriction was in.
  • The Paleo Diet took center stage, sending many to the hospital with ketosis
  • Emergence of body-positive movements, but societal pressures around body image continue.
  • The growth of online fitness communities and forums (e.g., MyFitnessPal).
  • The popularity of fitness gadgets (e.g., Fitbit), pedometers, and heart rate monitors.
  • The rise of digital calorie counters and food logging apps.
  • The rise of bariatric surgery (e.g., gastric bypass, lap band) as a solution for obesity.

• 2010s:
  • A growing focus on health at every size and the rise of intuitive eating, despite continued pressures from social media and influencers.
  • Wearable fitness trackers become mainstream (e.g., Apple Watch, Fitbit)
  • HCG Diet (pregnancy hormones and severe calorie restriction)
  • Ketogenic Diets became mainstream as a high fat, high protein, and low to no carb diet to put the body into Ketosis…we learned that it slowed brain activity, and was extremely dangerous for kidney function.
• 2020s:
  • Growing acceptance of non-diet approaches (e.g., mindfulness, intermittent fasting, plant-based diets).
  • Popularity of virtual fitness platforms, personalized wellness apps, and the impact of social media on both promoting and critiquing weight loss.
  • Intermitent fasting, cold plunges, and high protein/low carb diets are seeing the light again.

So why should we care? Here are some statistics I found (with help from chatgpt) on the importance of understanding diet trends in 2024.

1. Rising Obesity Rates

• Obesity as a Global Epidemic: Over the past few decades, obesity has reached epidemic proportions worldwide. According to the World Health Organization (WHO), obesity has more than tripled since 1975. In the United States, for example, the prevalence of obesity in adults has more than doubled since 1980, with nearly 42% of the adult population now classified as obese.
• Link to Diet: Diet is one of the most significant contributors to obesity. The rise in processed foods, high-calorie diets, and sedentary lifestyles has created a “perfect storm” for weight gain. Understanding diet trends helps us track what types of eating habits are contributing to the growing obesity epidemic and how these habits have changed over time.
• Long-Term Health Consequences: Obesity is linked to numerous chronic health conditions, including heart disease, type 2 diabetes, certain types of cancer, and stroke. Identifying which diets are contributing to obesity trends and which may help mitigate it is critical for public health policy and individual health management.

2. Impact on Healthcare Costs

• Rising Healthcare Burden: Obesity and its associated health conditions put a massive strain on healthcare systems worldwide. The CDC estimates that medical costs associated with obesity in the U.S. alone are over $170 billion annually, and these costs are expected to increase as the number of people struggling with obesity rises.
• Cost of Weight Loss Interventions: Diet trends also influence the cost of weight management interventions. Some diet trends promote short-term, unsustainable weight loss (e.g., fad diets), while others, like medically supervised weight loss programs or bariatric surgery, come with significant costs. Understanding these trends can inform policy decisions and help prioritize cost-effective solutions for long-term health improvement.
• Preventive vs. Reactive Approaches: The focus of many diet trends has shifted from quick-fix, restrictive diets to more sustainable, preventive approaches that aim to improve overall health, reduce disease risks, and, by extension, reduce healthcare spending. Exploring which trends contribute to long-term health can help lower healthcare expenditures.

3. Mental Health Implications

• Psychological Effects of Dieting: Many weight loss trends place significant emphasis on achieving a certain body type, often leading to unhealthy relationships with food, body image issues, and mental health concerns such as anxiety, depression, and eating disorders. Research has shown that restrictive diets and yo-yo dieting (rapid weight loss followed by rapid weight gain) can negatively impact mental health, leading to cycles of guilt, shame, and stress.
• Social Media and Body Image: The rise of diet trends has been influenced by social media, where influencers and celebrities often promote specific weight loss strategies. This can exacerbate societal pressures to conform to unrealistic body standards. The body image issues triggered by diet culture can lead to disordered eating, low self-esteem, and other mental health problems. Understanding how these trends affect mental health is crucial for addressing these issues in both clinical and societal contexts.
• Health at Every Size (HAES): Some modern diet trends focus more on overall wellness and health rather than a specific weight target, promoting concepts like intuitive eating and mindful eating. These approaches may reduce the mental health risks associated with traditional weight loss methods and contribute to a healthier, more balanced relationship with food.

4. Physical Health and Chronic Disease Prevention

• Nutrition and Disease Prevention: Diet trends can have a direct impact on the prevention or management of chronic diseases. For instance, diets high in processed sugars and fats contribute to metabolic diseases like type 2 diabetes, cardiovascular disease, and fatty liver disease. On the other hand, plant-based, Mediterranean, or whole-food diets are associated with better heart health, lower cholesterol levels, and improved overall longevity.
• Increased Focus on Whole Foods: More recent diet trends emphasize whole, nutrient-dense foods, such as fruits, vegetables, whole grains, and healthy fats, as opposed to calorie-restricted diets or quick fixes. These trends can help reduce the risk of chronic diseases, improve physical well-being, and lead to better quality of life, particularly as the population ages.
• Exercise and Weight Loss: Alongside diet, regular physical activity plays a key role in weight loss and maintaining a healthy body weight. Many modern diet trends integrate fitness and activity, recognizing the importance of a holistic approach to health. Understanding how diet and exercise trends are evolving can offer insights into how to best approach weight management and overall health.

5. Social and Environmental Factors

• Food Environment: The availability and affordability of nutritious food are influenced by broader social and environmental factors, such as urbanization, food deserts, and economic inequality. Examining diet trends helps us understand how socio-economic conditions affect access to healthy food options, which in turn influences diet patterns and overall health outcomes.
• Cultural Influences on Diet: Diet trends are often shaped by cultural and societal norms, which vary across regions and time periods. The increased globalization of food production and the spread of Western-style diets (high in processed foods) have contributed to changes in dietary patterns worldwide. Understanding these trends helps policymakers address cultural and regional disparities in diet and health outcomes.

6. Technology and Personalized Nutrition

• Impact of Technology: Advances in technology, including fitness trackers, health apps, and personalized nutrition platforms, have transformed the way people approach diet and weight loss. These tools enable individuals to track their food intake, monitor their activity levels, and receive tailored advice, making it easier to adopt healthier habits and sustain weight loss.
• Genetic Research: Personalized nutrition, based on genetic testing and metabolic responses, is an emerging trend that may revolutionize weight loss and health management. Understanding how genetics influence diet effectiveness is essential for developing personalized, sustainable diet plans that improve both individual health outcomes and public health overall.

So now what? In my (very humble) opinion, as I am not a nutritionist, the theme remains the same. I believe the following:

1. You are what you eat. Fuel your body with natural foods with short ingredient lists, shop the perimeter of the grocery store.
2. Move every day, work up a sweat, lift weights, and of course, do yoga which makes you more mindful of your choices for the rest of the day.
3. Stay hydrated. Consume half your body weight in ounces of filtered water daily.
4. Stop buying diet books, apps, pills and potions. Trust your body. Your gut, not your tastebuds. It knows what it needs.
5. Allow your body to gain weight as you age, and love the curves. Menopause is a time of life when hormones change, and women tend to gain weight around the middle. Embrace this sacred time of life. Grab your life by the curves and never let go!

For another look at fitness through the ages, see this post which chronicles my career over time.

Friends, I am in the business of helping people live more healthy lives. I have nothing to sell you here.  My hope is that we can step away from the noise of the multi-billion dollar diet industry, and trust ourselves. Our bodies, future generations, and our planet depend on it.

***CECs: If you are a Yoga Alliance RYT, shoot me an email when you finish reading this article to earn 1 CEC. Include the email you used to register with Yoga Alliance and I will add your credit.