The mental effects of Yo-Yo Dieting

If you are a victim of yo-yo dieting then you have been subjected (like all of us) to the messages of the media to look a certain way and be a certain size. I can’t tell you how many absurd diets I tried from the onion soup diet to juicing as well as eating at certain hours.

The ups and down of my size also played a role in my mood and self-esteem. I surely didn’t realize it at the time, I just figured I needed to try a new diet. Are the effects of yo-yo dieting are not only damaging to your mental health but your overall health as well? How? Let’s take a look….

First, let’s break down what yo-yo dieting really is, and the reasons it doesn't work. 

Yo-yo dieting, also known as weight cycling, is the repeated pattern of losing weight, regaining the lost weight, losing it again, and regaining it again. The process symbolically mimics the up and down motions of a yo-yo. Unlike scheduled intermittent fasting, yo-yo dieting is typically framed around dietary limitations, calorie restrictions, and increased physical activity for short-term benefits. This form of dieting is rarely sustainable and can actually do more harm than good. Studies have shown that this type of dieting can not only increase metabolic hormones such as insulin, which can lead to diabetes, but it can also decrease the leptin levels in your body, resulting in increased appetite. This can lead to more fat and weight gain after the diet. Weight cycling like this can affect all other hormone levels, including cortisol and reproductive hormones, which can lead to increased inflammation and imbalances in your adrenals. 

Yo-yo dieting also has the tendency to slow down the body’s metabolic rate, which slows the ability to burn calories and triggers your body to store fat and burn muscle, resulting in lean muscle loss. The dietary limitations and extreme caloric restrictions of yo-yo dieting can often lead to nutrient deficiencies and microbiome dysfunction. These deficiencies, along with the hormonal imbalances, can result in a weakened immune system, gastrointestinal conditions, high blood pressure, heart disease, skin conditions, weakened hair and nails, liver disease, insulin resistance, and even adversely affect emotional and psychological well-being. 

So why compromise your overall health to lose a few pounds temporarily? For permanent and maintained weight loss, it’s much more effective to make choices that reflect a lifestyle change, that is sustainable and also nutritionally supportive for your body. 

For example, scale back a little on your daily caloric and carb intake, but don’t eliminate any food category altogether, and make sure the calories all come from nutrient-dense, fresh colorful foods. Exercise or do some form of bodywork on a daily basis to promote movement throughout the body, not only to burn calories but also to help flow toxins out of our system. Stay hydrated. Half the time we are hungry or fatigued, we are simply dehydrated. Watch your portions or prep your food in advance. When you know exactly how much you will be eating, you limit the possibility of overeating. Practice mindfulness and make it a priority to get adequate sleep. Even if you need to lose a few pounds quickly for a special event and you chose a more restrictive “crash diet” route to do so, switch over to these tips to maintain the weight loss by making a few sustainable adjustments to your lifestyle. It’s more balanced and nourishing for your body, so you don’t feel deprived, and it’s much easier to stick to and find permanent success. You’ll also feel so much better physically, emotionally, and psychologically.