Finding Your Path to Sustainable Health & Well-Being

Yo-yo dieting, also known as weight cycling, is a common phenomenon involving a pattern of losing and regaining weight repeatedly, often driven by restrictive dieting. The continual cycling can also lead to physical health issues such as diabetes, heart disease, liver disease, increased blood pressure, increased cholesterol and more, in addition to the emotional distress. The repetition of this cycle is harmful to both your physical and mental health, and can be really difficult for some to break free from, but not impossible, and there are ways to help you adopt a healthier, more sustainable, approach to your weight/fat loss journey.
Yo-yo dieting really is a vicious cycle that can be triggered by extreme dieting and unrealistic weight loss goals, and research shows us that most people engaging in such restrictive diets tend to regain the weight they lose, and then some, often ending up heavier than before. This cycle can be fuelled by societal pressures and a negative diet culture, where individuals want to lose their excess weight fast, instead of focusing on improving health​ and wellbeing through a long term, sustainable, plan.

Some of the negative impacts of yo-yo dieting include:

Adaptive Thermogenesis: Dieting, particularly with severe caloric restriction, can slow your metabolism (not to be confused with metabolic decline due to age: SCIENCE ) as it adapts to the reduced calorie intake, making it harder for your body to burn calories efficiently. This can then increase the likelihood of regaining weight once normal eating resumes​

Psychological Impact: Many people who engage in yo-yo dieting report feelings of shame, failure, and low self-esteem. These negative emotions can also contribute to continued disordered eating behaviours, such as binge eating or excessive calorie restriction, which further exacerbate the negative cycle​

Increased Risk of Chronic Diseases: Studies have linked yo-yo dieting to an increased risk of developing heart disease, high blood pressure, and type 2 diabetes. The stress of constantly losing and regaining weight can strain the cardiovascular system, increasing long-term health risks. In 2021 a meta-analysis of studies including over 250,000 people found individuals who experienced yo-yo dieting had a 23% higher risk of developing diabetes than those who didn’t engage in such dieting. Although more studies are needed, evidence suggests that this risk could be caused by metabolic disturbances.
PMID 32745374​

So why is it so hard for some to escape the continuous cycle of yo-yo dieting and what causes people to fall into the trappings of it?

Breaking free and escaping from a vicious cycle of yo-yo dieting can be a huge challenge, for some, due to ingrained thought patterns and societal expectations. Many people start dieting due to social pressures, not health issues, or the desire to meet unrealistic beauty standards. Their focus is on appearance rather than well-being and leads to an unhealthy obsession with the scale, making it difficult to adopt a balanced approach to food and exercise​ and a healthy relationship between the individual and their body and food.
The growth of current social media platforms full of filters, photoshop and AI doesn't help those who are vulnerable either.

Thankfully it is possible to escape the cycle of yo-yo dieting by shifting your mindset and adopting more sustainable habits. Here are some evidence-based strategies that you could try:

Focus on Health, Not Weight: Instead of aiming for quick weight loss, focus on improving your overall health. This can include adopting a balanced, nutrient-dense diet and incorporating physical activities that you enjoy. Exercise should just be viewed as a tool for burning calories, rather it should be viewed as a way to improve your mood and physical health. What you really need is a plan that you can be consistent with, and that is sustainable for the long term.

Practice Mindful Eating: Listen to your body’s hunger and fullness cues. Instead of following restrictive diets, try to eat when you’re hungry and stop when you’re satisfied. This approach helps prevent the cycle of overeating after periods of deprivation. If you are finding this difficult to do then seek professional medical help to ensure that there are no underlying issues. In addition to this seek the help and support of a coach/nutritionist/dietician to assist you in planning your meals and help you get into a new routine/habit of eating regular healthy meals at regular times.​

Embrace a Variety of Foods: Restrictive diets often demonise certain foods or food groups, which can be seen all over social media nowadays, and can lead to cravings and binge eating. So instead of this, aim for a varied diet that includes all food groups in moderation. Allow yourself to enjoy treats without guilt, avoid labelling foods “good” or “bad” or meals as “cheat meals” and this can help to reduce the psychological stress associated with eating​

Build a Support System: By having a network of friends, family, or a health coach, you can provide yourself with a support system that encourages the need to maintain healthy habits. Support systems can also help counteract societal pressures and diet culture messages that may trigger the urge to start another diet​

As you can see, breaking a cycle of yo-yo dieting requires a serious shift in how you view food, weight, and health. Yet by prioritizing sustainable habits over quick fixes and focusing on well-being instead of the number on the scale, it is possible to achieve longer lasting health and avoid the pitfalls of yo-yo dieting. Remember, if you struggle with this, you are not alone and there is help available. But true health is about consistency, balance, and taking care of your body in a way that feels good and is sustainable for you. Think of it as a marathon rather than a sprint and a lifestyle change that you will be able to maintain for the long term.

It will change your life, and if you need help or have any questions then please book in your free call here, now.

https://www.science.org

PMID:32745374, PMID:20935667, PMID:32057825