What is Considered Yo-Yo Dieting?
What is Considered Yo-Yo Dieting?
Yo-yo dieting is the cycle of losing weight, gaining it back, and repeating this process over time. Imagine a roller coaster that just won’t stop. It’s exhausting and frustrating and can leave you feeling overwhelmed, sad, and helpless. Our society praises smaller bodies, whatever the cost, and it’s no wonder that so many people find restrictive diets that promise quick results so appealing.
Unfortunately, diets that promote restriction and intense exercise are unsustainable and often lead to more weight gain and poorer health over time. So, how do we break free from this cycle? Focus on balance and self-compassion. Here are some tips:
Non-Diet Dietitian Tips
1. Shift Your Focus to Align with Your Values
Your health and well-being aren’t based on numbers. Think about what’s important to you, for example, to feel stronger, more energetic, or to fit into clothes more comfortably. Weight might naturally shift as a result of these new habits, and focusing on progress, not perfection, can help you make choices that feel more comfortable to you.
2. Focus on Balanced Eating, Not Restriction
Restriction creates (or reinforces) a “good vs. bad” food mentality, making us feel guilty when we eat something labeled as "unhealthy." This can lead to overeating or emotional eating when you break the "rules" of your diet. Instead, aim for balance. Instead of cutting out entire food groups or drastically limiting calories, try to build meals that include protein, fats, whole grains, and fruits and vegetables - and don’t forget dessert! Including all of these foods will help you feel full and satisfied.
3. Understand Your Eating Habits
Often, yo-yo dieting is linked to emotional eating or eating for reasons other than physical hunger. Stress, boredom, sadness, or feelings of overwhelm can lead to choices that aren’t in your or your body’s best interest. Try keeping a food and feelings journal. Jot down how you’re feeling before, during, and after meals to help you pick out patterns in your usual eating behaviors. Those patterns can help you understand more about what your body needs and when. Don’t skip out on the feelings part! How you feel about food and eating can help you make choices that align with your values and goals.
4. Mindfully Move Your Body
Movement is important, but mindful movement can help both your body and your brain. Think about what movement feels good to you. This might look like a daily walk, some yoga or a kickboxing class - whatever it is, be kind to yourself and don’t overdo it. Challenging yourself can feel great, but forcing yourself to adhere to an exercise plan that’s too intense can lead to injury, exhaustion, and underfueling your body. The key is consistency, not intensity.
5. Be Kind to Yourself - Improve Your Body Image
Negative self-talk, feelings of guilt or shame and talk of “failure” are some of the most damaging parts of yo-yo dieting. Diet culture would love for you to believe that you’re the reason that your diet didn’t work when, in actuality, it’s the diet itself that’s flawed. People aren’t meant to thrive under the conditions that diets create. In fact, under this design, people are meant to “fail” and retry these behaviors over and over until they’re exhausted. Sound fun? I didn’t think so.
Self compassion, mindfulness, and support are how we thrive. Focus on getting enough sleep, managing stress, making social connections, and being kind to yourself. Finding joy in food, movement, and connection is much more sustainable than beating yourself up.
Get Help from a Dietitian Nutritionist - Seek Professional Guidance If Needed
Many times, the reason for yo-yo dieting is deeper than habits or mindset. If you find that you’re unable to break free from the cycle, think about reaching out to a registered dietitian, therapist, or counselor. They’re experts who can provide personalized advice, help you navigate emotional eating, and guide you toward habits that align with your personal values and goals.
Therapy and nutritional counseling can support individuals in exploring their relationship to food, body, and exercise, and identify disordered and harmful behaviors. Online nutrition counseling can help individuals identify recovery motivations, reduce harmful behaviors, build coping skills, and adopt healthier habits.