5 Steps to Ditch Yo-Yo Dieting for Good

Written by
Sara Lindberg |
I was 14 years old when I learned the term "yo-yo dieting." Ironically, I read it in a diet book. Tired of being chubbier than the rest of my teenage friends, I decided to try the latest crash diet—and it worked. I lost seven pounds in seven days, only for it to return within 48 hours of stopping the diet.

My instant success and rapid rebound triggered an unhealthy obsession that would last 20-plus years. Yo-yo dieting took my body to extremes of weight loss and weight gain, time and time again, until I decided enough was enough. Was there an a-ha moment? Actually, it was more like a three-alarm wake-up call.

One morning, considering yet another fad diet, I put down the latest best-seller and dug into a different kind of research. I was alarmed to learn that the psychological effects of weight cycling, a clinical term for yo-yo dieting, can be more detrimental than its physical effects. Alarm number two sounded when I read that studies have reported an increased risk of life dissatisfaction and binge eating among yo-yo dieters. Alarm number three came in the form of my own total disappointment, frustration and exhaustion.

The good news is that you can ditch yo-yo dieting for good. Seven years ago, I tossed out all my diet books, took a deep breath (lots of them, actually), and finally found balance in my life. Here's how you can do it, too.
Take Your Time
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When you make a commitment to changing your life, you have to expect the progress to happen slowly. After years of being addicted to the instant gratification of quick-fix diets, I realized it was time to commit to a true lifestyle change—on my terms. That's when I discovered that breaking up with yo-yo dieting takes time, energy, focus and most importantly, forgiveness and acceptance.

I had to look at what was realistic, and be honest with myself that losing weight fast was not an option. Settling into this new mentality was one of the hardest parts of the process, but instead of feeling frustrated, I reminded myself not to make any changes I couldn't keep long-term.
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Stop Counting
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Once I resolved to take my time, I looked for sustainable, realistic changes that fit into my lifestyle. This was a major mindset shift, since I had previously forced my lifestyle to adapt to the latest fad diet.

One of the most important changes I made was cutting out numbers and counting. Instead, my overall goal became getting healthy—physically, psychologically, emotionally and spiritually. While some might say this goal was not specific enough, it was the approach I had to take in order to stop hyper-focusing on what I needed to "lose." Instead, I put my energy into what I wanted to gain.
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Move Every Day
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The next important change I made was the addition of daily exercise. Instead of chasing the extremes of fitness, exercise became about feeling strong, confident and healthy every day.

This, in turn, has changed my relationship with food. Eating is now about fueling my body for my workouts, and food no longer acts as a reward or a punishment, as it did for so many years. Since ditching the yo-yo cycle, I now run three to four days a week, and I lift weights four days a week, as well. Take your time, and soon you'll find the right mix of daily activities that works for you.
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Plan and Prepare
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I also focused on planning out my nutrition in a realistic and sustainable way. Instead of restricting calories and swearing off entire food groups, I learned how to plan meals that give my body the nutrients it needs.

Each Sunday, I look at my calendar to determine the busiest days of the week ahead. Busy days require my food to be planned out and ready to go, so I don't skip meals and return to the binge-and-starvation cycle. I shop for and prepare meals and snacks that my whole family can enjoy, such as overnight oats, mini-egg casseroles, grilled chicken stir fry and mason jar salads.
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Practice Body Acceptance and Mindfulness
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I had to teach myself how to accept my body—each and every day. Rather than weighing myself first thing in the morning, I now spend 15 minutes practicing mindfulness. This allows time each day to pay attention to my body in a nonjudgmental and compassionate way.

The practice extends to letting go of the obsession with what I can and cannot eat; now, I slow down and appreciate my food. Meal times are about nourishing my body and enjoying the process of eating.

Finally, by owning my story, I'm now able to heal both my body and my mind—and ditch yo-yo dieting for good.
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About the Author

Sara Lindberg | ACTIVE.com Contributor
Sara Lindberg is a freelance writer focusing on health, wellness, and fitness. She holds a bachelor's degree in exercise science and a master's degree in counseling. Her work has been featured in SELF, Healthline, Active.com, Verywell, LIVESTRONG, Headspace, Health, INSIDER, Men's Health, Runner's World, Bicycling Magazine, SheKnows, and Everyday Health among others.