What is Yo-Yo dieting?

We’ve all been there - jumping on the latest diet craze, shedding a few pounds, only to find ourselves back where we started (or worse) once the diet ends. This up-and-down cycle, known as yo-yo dieting or weight cycling, feels like a never-ending ride, and certainly not the fun kind!

You might be familiar with this frustrating cycle, and while it might seem like a quick fix at first, the long-term effects of yo-yo dieting can do more harm than good - and might actually lead to more weight gain over time.

What are the effects of Long-Term Yo-Yo Dieting?

Unfortunately, it’s not just your waistline that takes a hit, it’s important to consider some of the key issues that arise from long-term yo-yo dieting:

1. Slowed Metabolism: Each time you drastically cut calories, your body goes into survival mode, slowing down your metabolism in order to conserve energy. When you eventually start eating normally again, your body will actually burn fewer calories than before, actually making it easier to gain weight.
   
2. More Fat, Less Muscle: The pounds you lose aren’t just fat. You’re likely losing muscle, too. When you gain the weight back, typically in the form of fat, this leads to a higher body fat percentage than before- which can make future weight loss more challenging (1)
   
3. Hormonal Imbalances: Repeated cycles of weight loss and gain can disrupt our hunger hormones leptin and ghrelin, which regulate hunger and satiety. Leptin decreases your appetite, while ghrelin is responsible for increasing it. This can lead to overeating and difficulty feeling full, promoting further weight gain.
   
4. Mental Burnout: Constantly obsessing over food and weight can really take a toll on your mental health, leading to stress, low self-esteem, and that feeling of defeat every time the weight creeps back on. This emotional toll can make it harder to maintain healthy habits in the long term (2)

It’s time to embrace balance!

Are you ready to end this cycle for good? The secret, like many aspects of life, is about embracing balance, not extremes. Here’s how you can get started on a more sustainable path:

1. Set Realistic Goals: One of the main reasons yo-yo dieting happens is due to setting unrealistic weight loss targets and expecting rapid results. The key to long-term success is setting achievable goals and giving yourself a realistic time frame. Instead of aiming to drop a lot of weight quickly, focus on small, steady progress. Losing 1-2 pounds per week is a healthy, sustainable target that’s more likely to last—and much better for your body in the long run!
2. Balanced Eating: Focus on creating well-balanced meals with the intention of keeping you full for longer and maintain steady blood sugar levels throughout the day. How to achieve this? Focusing on a variety of colourful, nutrient-rich whole foods. Include lean proteins, healthy unsaturated fats, and high-fibre wholegrain carbohydrates to ensure your body gets the essential macronutrients it needs. Think fresh and limit processed foods, your body will thank you.
3. Eat Regularly, Don’t Starve: Skipping meals or eating too little can lead to overeating later. Stick to regular meals and snacks throughout the day to keep your metabolism humming and prevent the dreaded binge-eating spiral later in the day.
4. Move Your Body: Exercise goes beyond just burning calories; it’s essential for enhancing your overall health and well-being. Find movement that you genuinely enjoy to get the blood flowing! Aim to include a mix of both cardiovascular workouts and strength training in your routine for a well-rounded approach. Aim for moderate intensity, 150 minutes per week.

How GourmetFuel Can Help You Break the Cycle

With our expertly designed, nutritionally balanced meals, we make healthy eating convenient and delicious. Each meal is crafted by nutrition experts with you in mind, using whole, nutrient-dense ingredients, ensuring that you’re fueling your body the right way—no more guesswork.

But we don’t stop at just great food! Our team of nutritionists is available every step of the way to provide you with personalised advice to help you reach your goals. Want to find out what approach works best for you? Book in for a complimentary consultation and let us help you create a realistic, effective plan tailored to your needs. Together, we’ll ditch the yo-yo for good and help you achieve lasting results.

No more extreme diets. No more yo-yoing. Just nutritious, delicious meals, expert advice, and the support you need to build a healthier, happier future.

References

1. Montani, J. P., Schutz, Y., & Dulloo, A. G. (2015). "Dieting and weight cycling as risk factors for cardiometabolic diseases: who is really at risk?" Obesity Reviews, 16(Suppl 1), 7-18.
2. Mehta T, Smith DL Jr, Muhammad J, Casazza K (2014) Impact of weight cycling on risk of morbidity and mortality. Obesity Reviews, 15(11):870-81

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