Yo-Yo Dieting: The Science Behind Why It Never Works
You’re trying to put your health first. You want to lose weight. Your doctor says it’s better for you. You know it’s better for you. But you’re caught in a vicious cycle. You try diet after diet. Yet, it’s never sustainable and you can never make the weight stay off.
The fitness industry is misleading -
Sometimes, they work. You lose the weight. But then as soon as those 12 weeks are over, you gain it all back - and then some.
If you’re stuck in the yo-yo diet cycle, you aren’t alone. Many individuals - mostly women - cycle through diet after diet and weight
So, what’s happening below the surface? Why doesn’t yo-yo dieting ever work? And how can you avoid yo-yo dieting for good?
Breaking Down the Yo-Yo Diet
Understanding this cycle is step one toward getting out of it. And getting out of that cycle is crucial if you want to lose weight in a sustainable and healthy way. So, let’s look at what’s happening physiologically. Why aren’t you losing weight and sustaining it through these diets?
Your Body Goes into Survival Mode
The body likes to maintain a set-point. It gets used to it. Anything below that set-point signals to your brain that something’s wrong. If you’ve been the same weight for a while, your body has likely adapted to it.
When you go on a diet and eat less, your body goes into panic mode. It sets off a chain of events, including hormonal imbalances and more.
Because you’re eating less, your body is trying to replace what you aren’t eating. You get cravings. You have internal debates about
Here’s the real kicker: When you continue down this kind of restrictive diet, your body loses muscle mass. It’s trying to find energy in any form
And when you lose muscle mass, your metabolism slows right down. You don’t burn as many calories at rest. This makes it even harder to lose weight but easier to gain it all back again. When you
Yes, it’s frustrating. But yes, you can get out of it! Let’s first look at the mental side of things.
You’re Stuck in the Short-Term When You Need to Be Playing the Long-Game
But… long-term and sustainable weight loss is slow. You didn’t just put that weight on overnight. It
Patience is key here. You’ve got to flip your mindset. You’ve got to want to be in it for sustainable and long-term health.
On top of this, it can be crazy frustrating being stuck in that yo-yo loop.
How to Avoid Yo-Yo
According to experts, the best way is to focus on your nutrition. What are you eating? If it’s mostly pre-packaged foods, it’s time to clear out your cupboards. Start eating a balanced and healthy diet filled with homemade foods. It’s better for you and you’ll know exactly what’s going into them. Focus on your macronutrients, which include carbohydrates, protein, and fats. You may even
Start moderate exercise. Go for
Try making small and gradual changes. Aim to do just one thing each week, such as cutting out pre-packaged foods first. In
Make sure you focus on the positives! We all need a little health help once in a while. Don’t forget to monitor how you feel after exercise or how you feel after eating a certain food. Did it feel good? Did it feel bad? Adjust as need be.
Put Your Health First and Quit Those Yo-Yo Diets!
Those restrictive diets
Need an easy exercise routine to get started? Try walking. Read about the soul-affirming benefits here.