How to stop yo-yo dieting: our 3 step process
Over on Instagram this week, I’ve been talking all about yo-yo dieting and its effects on our hormones, gut, and mental health. But breaking this cycle is easier said than done. So I’m sharing the same 3 step process I walk our clients through to reset and find sustainability.
But first … what is yo-yo dieting?
The term “yo-yo dieting’ simply refers to the cycle of losing weight only to gain it back a short while later. Oftentimes my clients tell me they started a new diet and at first felt good! They felt motivated, followed the plan, and saw weight loss results. However over time, the diet felt harder and harder to keep up with. Or sometimes, they remained diligent in maintaining their eating and exercise habits only to see weight loss plateau or weight gain occur for seemingly no reason.
This typically leads to 1 of 2 results:
You give up on the diet and return to your default way of eating. Because most diets want you in a calorie deficit, you leave the diet feeling more hungry and a stronger desire to eat than previously. This can lead to any weight lost being re-gained pretty quickly. Not to mention the frustration and sense of defeat that can come with it!
Another common outcome is you become more rigid. You figure you need to reduce calories, exercise more, and be even more diligent in order to keep the weight loss going. Maybe this promotes more weight loss, maybe it doesn’t, but either way it usually ends in an all-consuming obsession with food, weight, and exercise.
Both of these outcomes mean instability in your weight — lots of ups and downs, past what is considered normal weight variability. All of this is yo-yo dieting — turbulent, inconsistent, and unpredictable changes in your eating habits and weight.
So how do I stop yo-yo dieting?
We guide our clients through a 3 step process to begin to break the vicious cycle of yo-yo dieting. Remember that these cycles tend to be rooted in things much deeper than the food itself, so know that implementing these steps will not be easy though it may sound rather straightforward. Give yourself grace and know that progress is typically not linear.
Step 1: Identify your goals outside of weight loss
Women come to me all the time with the primary goal of weight loss. What I ask is that we also look beyond weight loss. What else feels motivating? Dig a bit deeper to see what’s behind that desire. Some examples might include:
“I want to have more energy to be present with my kids”
“I want to bring my lab values down (like cholesterol, blood sugar, etc.) so I can live a longer, healthier life”
“I want to be able to run a 5k”
“I want to feel less stressed about food”
We try to highlight goals outside of weight loss alone because at the end of the day genetics play such a huge role in weight, that your goal weight and your body’s goal weight may not always be aligned. This is something we go into much more detail about in our individual sessions. Holding tight to goals related to how you will feel and what you will be able to do tend to be much more motivating and value-aligned in the longterm.
Step 2: Think about what hasn’t worked in the past
Time to take a walk down memory lane and think about past attempts at dieting. Whether you have started and stopped the same diet several times over or if you’ve dabbled in many different diets, make a list of the aspects of those diets that just didn’t work for you. Here’s a few examples:
Past diets were too low in carbohydrate — this is a common one. Most people I know (myself very much included) enjoy carbohydrates. A diet that allows very little (such as keto) may just be unrealistic.
Past diets left me feeling too hungry — most diets are written for the general public, not specifically for you. This is one of the major fails of diets because nutrition needs vary person to person. Oftentimes diets are just so calorie-restricted, it’d be impossible to resist the resulting hunger for longer than a week or two.
I felt left out at family/work events when I couldn’t partake in the food — food is fuel, but it’s also a source of connection, culture, and community. For some, this is a major function of food and missing out on it is a deal-breaker.
Once you have your list, these are your new non-negotiables. We have to learn from the past and try to stop forcing ourselves to be something we’re not. Instead, let these insights empower you. You already know what doesn’t work! Now on to figuring out what does work.
Step 3: Determine a new eating plan that works for you
Now obviously this step is going to be bit easier said than done. But the goal here is to be intentional in outlining new goals with your eating habits, but not with the sole purpose of dropping weight. Think about your entire health (physical, mental, and emotional) and allow what has not worked in the past to guide you. A few tips to getting started:
Ensure you are getting adequate calories and protein — the vast majority of diets are written for the masses and therefore do not take into consideration our individual differences like height, muscle mass, activity level, etc. Considering these factors and designing a plan specific to your needs will change the game. Working with a registered dietitian (hi, like us!) can ensure your plan is appropriate for your specific needs and goals.
Plan for at least 4 fuelings per day — I’m not a fan of intermittent fasting for many reasons, but primarily because for many, it encourages a restrict-binge type of pattern. Without being able to eat until the afternoon, many feel overwhelmed with the drive to eat by then, often resulting in over eating. Consistent fuelings (think every 3.5-4 hours) is also crucial for optimal blood sugar control.
Focus on what you can add, not remove — If you’re used to dieting, you’re used to being told what you can’t have. True healthy and balanced eating is full of variety. Set goals to add fiber (in the form of fruits and veggies or seeds and nuts), consistent movement, or hydration. A simple mindset shift can go a long way!
Final Thoughts
Ultimately, give yourself some grace. Yo-yo dieting takes a toll on the mind and body alike. Breaking free of this cycle is not easy as diet culture often is loud and convincing. We are so passionate about helping women live a life of health and fulfillment — it would be our privilege to be your accountability partner as you walk through this process!
