How can I stop yo-yo dieting?

Hi, I’m Jess – an Accredited Practising Dietitian based in Fremantle.

If you’ve been caught in the cycle of dieting, losing weight, regaining it, and starting all over again, I want you to know that you are not alone. This cycle, often called yo-yo dieting or weight cycling, is something I see every week in my clinic.

And here’s the most important thing I want you to hear:
It’s not your fault.

Let’s talk about why yo-yo dieting happens, what it does to your body and mind, and how to finally break free.

1. Why Yo-Yo Dieting Happens (And Why It’s Not Your Fault)

Most diets are designed to fail, at least in the long term. They promise quick results but rely on rigid rules, calorie restriction, and a lot of willpower. That might “work” short-term, but your body is smarter than that.

When we undereat or cut out major food groups, the body goes into protection mode; increasing hunger hormones, slowing down metabolism, and making it harder to stick to the plan.

Eventually, the diet becomes unsustainable, and we return to old patterns (or eat “off-limits” foods in bigger amounts). Cue guilt, shame, and the urge to start over.

That’s not weakness - that’s biology.

2. What Yo-Yo Dieting Does to Your Body and Mind

Repeated dieting can take a toll. Physically, it can lead to weight fluctuations, muscle loss, fatigue, and digestive issues. Over time, it also blunts your natural hunger and fullness cues, making it harder to know what your body actually needs.

But the emotional effects can be just as heavy.
You might start to feel:

• Like food is always on your mind or you constantly have ‘food noise’

• Guilty for eating “too much” or the “wrong” thing

• Tired of feeling like a failure

If that sounds familiar, please know there’s nothing wrong with you. The problem is the diet culture we’ve all been swimming in for years.

3. How to Break Free from the Cycle

Stopping yo-yo dieting doesn’t mean “giving up” on your health. It means choosing a different path – one that’s more sustainable, kind, and grounded in trust.

Here’s where we start:
✅ Eating regularly and consistently - not swinging between restriction and overeating
✅ Learning to listen to hunger, fullness, and satisfaction cues
✅ Letting go of food guilt and black-and-white thinking
✅ Shifting the focus from weight to health behaviours: energy, mood, sleep, digestion
✅ Reconnecting with your body instead of fighting it

I know that sounds like a big shift, and that’s why support can make all the difference. Together, we can rebuild your relationship with food and find a way of eating that truly works for you.

Ready to Break the Cycle?

If you’re tired of starting over, I’d love to help. You deserve to feel calm around food, at peace in your body, and free from the diet rollercoaster.

📩 Contact me here
🔗 Book an appointment
📍 Based in Fremantle | In-person & telehealth available

Jess x