What the Yo-Yo Diet is Doing to You, and How to Get Off of it

You lose weight, you gain it back, you lose weight, you gain it back, and so it goes…

The vicious loop of yo-yo dieting, also known as “weight cycling,” normally stems from highly restrictive eating patterns that are unsustainable—and unhealthy. Extreme calorie curbing followed by weight fluctuation comes at a steep price. Yo-yo dieting puts undue strain on your body, such as:

Damage to the cells that line the walls of the blood vessels. When this happens, blood flow is restricted and your risk of heart attack and stroke increases.
Altered metabolism. Dramatic weight loss causes your metabolism to plummet. Your body then goes into starvation mode in order to survive. When you resume your normal eating habits, your metabolism has trouble revving up. As a result, every time you repeat this cycle, it becomes harder to lose weight!
Nutritional deficiency. Your body needs a certain number of calories per day to function properly. By virtue of the severe calorie restriction inherent in fad diets, it is nearly impossible to maintain the levels of protein to maintain muscle mass; the calcium to maintain bone density; and all of the various vitamins and minerals essential for mood, energy, and other bodily functions.

Small Changes Add Up!

Instead of going on a dangerous crash diet, try implementing small changes to your daily routine. One small, but potent, change: Replace soda and other sugary drinks with sparkling water or herbal tea sweetened with natural stevia. Reducing your sugar intake slashes calories.

In addition, opt for lean protein sources. Some examples include: tofu, legumes, organic chicken and turkey breast, or grass-fed beef. In moderation, enjoy fish such as wild salmon for its healthful and essential omega-3 fatty acids. Meals that include protein help stabilize blood sugar and keep you full for hours.

Another simple dietary switch? Load up on vegetables—fill half of your plate with vegetables at dinner. Instead of nutritionally void, high-calorie carbs, replace breads and white rice with a generous serving of starchy and green vegetables. Pile on steamed broccoli and cauliflower and eat a large salad. Vegetables are packed with fiber, which keeps you satisfied for much longer than any dinner roll can.

Above all, the key to lasting weight loss lies in setting attainable goals and being patient in the process. Remember: A quick fix is usually too good to be true. By making such lifestyle shifts as adding veggies to your diet, exercising for an extra 30-45 minutes per week, or reducing most refined sugars, you’ll see that slow and steady wins when it comes to weight loss.