Stop Yo-Yo Dieting For Good With These 6 Tips

If you’ve ever felt stuck in a cycle of losing and gaining weight repeatedly (sometimes with a little extra), you’re definitely not alone. This rollercoaster, known as yo-yo dieting, is something so many people struggle with—including Beverly, who just wanted to find a way to lose weight and keep it off for good. It can feel frustrating, but here’s the good news: you can break the cycle. In this post, we’ll dive into why yo-yo dieting happens, how it affects your body, and—most importantly—how to stop yo-yo dieting for good!

What is yo-yo dieting?  

Yo-yo dieting refers to the pattern of losing weight on a restrictive diet, regaining it once the diet ends, and then repeating the process. It’s a vicious cycle! This cycle can be both physically and emotionally draining, making it harder to maintain a healthy relationship with food and your body. 

Examples of yo-yo dieting

Yo-yo dieting takes on many forms, from counting points to food delivery systems to crash diets and cleanses, but the common denominator is that they’re only designed to work short-term. Kim didn’t know how to stick to her weight loss goals because she rotated between programs like TOPS, Weight Watchers, Jenny Craig, Nutri-System, and extreme 500-calorie diets, all before the age of 16. This created a harmful relationship with both food and her body.

Risks of yo-yo dieting 

Yo-yo dieting isn’t just frustrating—it can take a real toll on your body and mind. It can slow metabolism, making future weight loss harder, and can lead to muscle loss, which further impacts metabolism. Your body can also store more fat after restrictive dieting, preparing for the next round of deprivation. Over time, this cycle can result in continuous weight regain, adding stress to the body, which can raise blood pressure and increase other cardiovascular risk factors. And beyond the physical effects, it can leave you feeling stressed, guilty, and frustrated about food. The good news? Breaking free is possible with a change in mindset and a more balanced approach.

How to stop the cycle of yo yo diets

1. Stop “Dieting”

The first step is to ditch the diet mentality. Instead of hopping from one restrictive plan to another, shift your focus on how to stick to a weight loss plan with healthy eating habits that you can sustain for the long-term, shifting from short-term fixes to realistic and doable lifestyle changes. Stop categorizing foods as "good" or "bad" or thinking of yourself as on or off the wagon. There is no wagon, and if you never get on it you won’t ever fall off of it.

2. Focus on real foods

Highly processed foods and diet products often lead to cravings and weight fluctuations. Instead, prioritize whole, nutrient-dense foods, including:

• Proteins like poultry, beef, pork, fish, eggs, full-fat Greek yogurt, cheese, and tofu
• Healthy fats like olive oil, butter, coconut oil, avocados, nuts, and seeds 
• Fiber-rich vegetables and fruits, focusing on non-starchy vegetables like broccoli, cauliflower, and leafy greens, and low sugar fruits like berries

Eating real, unprocessed foods offer more nutritional value and keep you full and satisfied.

3. Choose the right carbs

Choosing the right carbs is key to thriving on a low carb lifestyle. Instead of cutting all carbohydrates, opt for fiber-rich, slow-digesting carbs, such as non-starchy vegetables (leafy green vegetables, cauliflower, broccoli, green beans, asparagus, and zucchini) as well as low-sugar fruits (raspberries, strawberries, blueberries, and blackberries)

4. Add the right proteins and fats to feel full and satisfied

To keep hunger at bay, be sure to add the right proteins and fats to feel full and satisfied. Together, these foods help prevent blood sugar swings and stave off cravings, keeping you satiated until your next meal.

Choose proteins that are unprocessed or minimally processed. These include chicken, turkey, pork, beef, fish, eggs, full-fat Greek yogurt, cheese, tofu, and even 100% beef franks and cured meats without added sugar. To get that healthy fat, add a drizzle of olive oil, a pat of butter, or half an avocado on top of your proteins and veggies. 

5. Get Support

Breaking free from yo-yo dieting is easier with accountability and support. Whether it’s your health coach, a friend, or an online community, surrounding yourself with positive influences can help keep you on track.

6. Know that it’s possible

Many people feel trapped in the cycle of yo-yo dieting, but lasting weight loss and a healthier relationship with food are 100% achievable. Need some inspiration? Just check out the hundreds of Virta testimonials on our Road to Reversal page. There's no such thing as a "perfect" way to eat—just aim for small, doable changes that add up to real progress over time.

The Takeaway

You don’t have to be stuck in the yo-yo dieting cycle forever! By shifting your mindset, focusing on real, satisfying foods, and building habits you can actually stick with, you can finally break free and feel your best. If you are diagnosed with type 2 diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.