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"Why Consistency is Key: The Truth About Yo-Yo Dieting and Sustainable Weight Loss"

Hot word of the day 'KETO!'

[insert hot diet word of the day here!] You think to yourself, 'OMG, my neighbor's husband's sisters daughter lost 30lb on KETO, I have to try it!' You take away all of the chips, the carbs, the fruits and veggies and you are all in on KETO, until a neighborhood happy hour, when you really want to eat the chips and guac...and because the chips and guac are salty and delicious, you might as well have the margarita and one turns into two and the next morning you wake up with a ginormous headache and need food to absorb the blood in your alcohol stream, so pancakes, eggs, bacon, all of the things and well F-IT!

Does this sound like you? [fill in the blank with DASH, Atkins, South Beach, WW, Nutrisystem!]

Yo-yo dieters may start a new diet or exercise program with enthusiasm, feeling motivated and excited to see results. You may even initially lose weight quickly, and feel such a sense of accomplishment and maybe even you feel encouraged to continue.

However, as time passes, the restrictions or unsustainable exercise routine becomes more difficult to maintain. You start to feel deprived and crave certain foods, eventually leading to overindulgence and weight gain.

This cycle of weight loss and gain can create feelings of frustration, disappointment, and poor body image, leading to a desire to start a new diet and begin the cycle again.

Why Yo-Yo Dieting Does Not Work

  1. It Slows Down Your Metabolism: When you lose weight, your body adapts to the new calorie intake by slowing down your metabolism. This means that your body burns fewer calories than it did before, making it harder to lose weight in the future. When you gain the weight back, your metabolism doesn't always speed up again, leaving you with a slower metabolism than when you started.

  2. It Can Lead to Nutrient Deficiencies: Many fad diets restrict certain food groups or macronutrients, which can lead to nutrient deficiencies if followed for an extended period. These deficiencies can cause a range of health problems, including fatigue, weakened immune system, and even more serious conditions like anemia.

  3. It Can Negatively Affect Your Mental Health: Yo-yo dieting can create a negative cycle of weight loss and gain that can lead to poor body image, low self-esteem, and other mental health issues. This cycle can be demotivating and create feelings of failure and frustration.

What to Do Instead

  1. Focus on a Balanced Diet: Instead of following a fad diet, focus on eating a balanced diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. This will help you maintain a healthy weight while also getting all the essential nutrients your body needs.

  2. Practice Moderation: You don't have to completely eliminate your favorite foods from your diet, but practicing moderation is key. Enjoying a treat or a cheat meal occasionally is perfectly fine, as long as you're not overindulging regularly.

  3. Exercise Regularly: Regular exercise can help you maintain a healthy weight, boost your metabolism, and improve your overall health. Find an exercise routine that you enjoy and make it a regular part of your routine.

  4. Seek Professional Help: If you're struggling to maintain a healthy weight or have a history of yo-yo dieting, seeking professional help can be beneficial. I can help you develop a healthy meal plan and a sustainable exercise routine that works for you.

Yo-yo dieting is not an effective long-term solution for weight loss and can lead to negative health outcomes. By focusing on a balanced diet, moderation, regular exercise, and seeking professional help if needed, you can achieve a healthy weight and maintain it for the long term.


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