How to End Weight Cycling, Yo-Yo Dieting & Emotional Eating
Are you tired of the endless cycle of yo-yo dieting? Do you want to end the frustration and emotional toll that comes with it? If so, you're not alone. Yo-yo dieting, also known as weight cycling, is a common pattern of losing weight, regaining it, and then dieting again. In this blog post, we'll explore some tips to help you end weight cycling and yo-yo dieting, including emotional eating therapy.
Seek Professional Help
Yo-yo dieting can be a sign of disordered eating, and it's important to seek professional help if you're struggling. Eating disorder hotlines, such as the National Eating Disorders Association (NEDA), can provide 24/7 crisis help. You can also seek help from a registered dietitian or therapist who specializes in disordered eating.
Focus on Long-Term Lifestyle Changes
Yo-yo dieting is a cycle of temporary changes producing temporary results. To break the cycle, start thinking in terms of permanent lifestyle changes. This means making gradual changes to your eating habits and physical activity levels that you can sustain over time. Don't go it alone. Reach out for support.
Seek Emotional Eating Counseling
Emotional eating is a common trigger for yo-yo dieting. Emotional eating therapy can help you identify the emotions that trigger your eating habits and develop healthier coping mechanisms. This can include mindfulness practices, journaling, or talking to a specialized counselor. My clients and I often take a "deep dive" into early woundings, safely and gently. We address the effects of emotional neglect and/or emotional abuse, which they may have experienced when they were very young. The therapeutic work involves healing their "inner child" and strengthening their sense of Self.
“I am gentle, kind and comforting to my inner child as we uncover and release the old, negative messages within us." - Louise Hay
Avoid Fad Diets
Fad diets or extreme dieting for short periods of time can result in the yo-yo dieting cycle. Instead, focus on a balanced diet that includes a variety of foods from all food groups. Instead of dieting and restrictive calorie counting, I invite you to keep a Food and Mood journal so you can become curious about your emotional triggers (when you reach for food and aren't physically hungry.)
Be Kind to Yourself
Yo-yo dieting can take a toll on your mental health, and it's important to be kind to yourself. Remember that weight loss is not a measure of your worth, and that progress takes time.
In conclusion, ending the cycle of yo-yo dieting requires a long-term commitment to lifestyle changes and emotional eating therapy. Seek professional help if you're struggling, and be kind to yourself throughout the process. Remember that progress takes time, and that small changes can lead to big results. This kind of deep counseling journey takes about six months to one year. There is no quick fix. True healing takes time. Be gentle and compassionate with yourself - the same way you'd comfort and encourage a small child.
I am here to support you on your journey of finding peace with food and your body.
With compassion,
Petra