How to Stop Weight Cycling and Yo-yo Dieting
What is “Yo-Yo-ing” or Weight Cycling?
Yo-yo dieting, also known as weight cycling, describes the repeated cycle of losing weight through dieting and then regaining it, often leading to a frustrating, seemingly endless loop. This phenomenon is more common than you might think. Research shows 20% to 55% of women and 20% to 35% of men experience weight cycling. Adolescent athletes, who often face pressure to meet specific weight goals, are also particularly vulnerable to weight cycling.
Why is Weight Cycling so Prevalent?
Statistics show that 95% of diets fail. This means that most people who lose weight on a diet will regain it within 1 to 5 years. Weight cycling or is common for those engaging in dieting. This isn’t because of a personal failure but rather because of how our bodies respond to restriction. Dieting often triggers a “preservation mode”—a survival mechanism where the body works to prevent starvation. Instead of burning fat (the typical desired effect), the body adapts by conserving energy and holding onto weight. Our body is more likely to keep weight stable or gain weight while dieting out of an act of survival.
Remember: If a diet doesn’t work, the failure lies in the diet itself—not in you or your body. Diets, especially those designed with a one-size-fits-all approach, regardless of what each diet will try and tell you (or sell you), do not account for individual needs, lifestyles, or biology. This is why weight cycling is so common and why it can have harmful long-term effects.
Unsustainable and unrealistic dieting, such as restriction of food and overexercising, contribute to weight cycling and yo yo dieting. Research notes that up to 2/3 of those who diet will weight cycle, gaining back initial weight, if not more (often double). The real kicker is that weight cycling has more detrimental effects on health outcomes than maintaining a higher weight and rooting behaviors in self-care. We'll get to more of that a bit later. First, let's unpack how weight cycling happens.
Why does Weight Cycling happen?
Weight cycling happens due to a natural biological response. To understand why, we need to look back at how humans evolved. For most of history, food scarcity posed the greatest survival threat. In response, our bodies developed protective mechanisms to resist weight loss. If someone wasn’t eating enough, their body would adapt to conserve energy and ensure survival. These adaptations are still part of us today.
The act of weight loss drives these biological forces that want to push bodyweight back to where it is comfortable (this is known as set-point… click here to read more).
Here’s what happens during weight cycling/yo-yo dieting:
Dieting/Restriction ➞ Weight Loss ➞ Body Adapts ➞ Weight Gain
The body perceives restriction as a sign of scarcity (or starvation).
Your metabolism slows down to conserve energy. Hormones like ghrelin (the hunger hormone) increase, making you feel hungrier and more motivated to eat.
Once eating resumes, the body works hard to regain the weight, often overshooting the original weight to prepare for future periods of scarcity.
This cycle isn’t about lack of willpower—it’s biology. Your body is designed to protect you.
The Effects of Weight Cycling
Many people believe that weight loss automatically improves health, but weight cycling tells a different story. Repeated cycles of weight loss and regain are associated with more significant health risks than maintaining a higher, stable weight. These risks include:
Increased insulin resistance, leading to a higher risk of type 2 Diabetes
Higher levels of High-density lipoprotein cholesterol ("bad" cholesterol)
Mental health struggles, including feelings of shame, frustration, and low self-esteem
Weight cycling also increases inflammation in the body, which is linked to numerous chronic diseases. Instead of focusing on weight as a measure of health, research shows that improving behaviors such as eating nutritious foods, moving your body in enjoyable ways, not smoking, and reducing stress can improve health outcomes—regardless of body weight. We will also find our true set-point weight range when creating positive, sustainable behavior change.
The takeaway? Health isn’t about weight alone. It’s about sustainable, supportive behaviors that enhance your well-being.
How to Stop Yo-Yo Dieting & Weight Cycling
Now that we know how behaviors impact our overall health rather than weight, how can we start making positive changes? Breaking free from weight cycling begins with shifting the focus from weight loss to health-promoting behaviors. Here are some practical steps to get started:
Start Small
When making an intention that involves a lot of change, think about how you can take one step forward toward that intention.
Big changes can feel overwhelming and unsustainable. Instead, start with one small step. For example:
If eating breakfast feels difficult, begin by waking up at a consistent time each day. Once that becomes routine, try adding something simple, like a glass of juice or a piece of toast. Gradual changes are more sustainable and easier to stick with long-term.
Focus on adding, not subtracting. Can you add more vegetables to your meals, drink an extra glass of water, or incorporate a short, enjoyable walk into your day? Small wins build momentum over time.
Adopt a Holistic Approach
Health is about more than food. Reflect on other aspects of your well-being:
Sleep: Aim for 7-9 hours of quality sleep per night.
Stress: Explore stress management techniques like mindfulness, journaling, or breathing exercises.
Movement: Find physical activities you genuinely enjoy. Movement should feel good, not like punishment.
Connection: Nurture relationships that support your mental and emotional health.
Shift Your Mindset Around Food
Instead of labeling foods as “good” or “bad,” consider all foods as neutral. Food is meant to nourish, satisfy, and bring joy. Restricting foods often leads to increased cravings and overeating later. By giving yourself unconditional permission to eat, you can reduce the power food holds over you.
Focusing on health-promoting behaviors and creating sustainable habits will go a long way in improving our overall well-being.
Tired of the endless loop of weight loss and gain?
It may be time to discover a sustainable path to health with personalized nutrition guidance. At CV Wellbeing, our team of experienced dietitians is dedicated to helping you achieve lasting weight management through balanced, science-backed nutritional strategies. Don't let weight cycling control your life. Reach out to us for a consultation and start your journey towards a healthier, happier you.
Written by Alison Swiggard, MS, RDN, LD & Lauren Hebert, MS, RDN, LD, Dietitians at CV Wellbeing
FAQs about Weight Cycling
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Weight cycling, often called "yo-yo dieting," refers to repeated cycles of weight loss and regain, usually due to intentional dieting or restrictive eating patterns.
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Weight cycling is linked to increased risk of cardiovascular issues, higher blood pressure, and adverse metabolic changes. It can also impact mental health, leading to heightened stress, anxiety, and lower body satisfaction.
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Yes, weight cycling can slow metabolism over time. Each cycle of loss and regain can make it harder to maintain a stable weight and may lower resting energy expenditure.
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Focusing on sustainable lifestyle changes, including balanced nutrition, joyful movement, and self-compassion, can help avoid the cycle of restrictive dieting and weight regain.