Losing weight is an arduous journey, but regaining it is easier than losing. When we gain back all the weight we worked hard to lose, it is known as weight cycling or yo-yo dieting.

Many people have faced this problem, and it is not just a matter of willpower. There are many factors involved in weight regain, and without addressing them, one cannot stop the cycle.

Understanding Weight Cycling

Weight cycling is the repeated loss and regain of body weight. It can happen intentionally or unintentionally. Many people trying to lose weight follow a strict diet plan, lose weight quickly, and abandon it once they reach their goal.

This leads to rapid weight gain, and the cycle continues.

Unintentional weight gain can happen due to various medical conditions, stress, or any traumatic experience. In this case, the weight lost due to diet and exercise can be regained without much effort.

The Main Causes of Weight Regain

Restricted Calorie Intake

Most diets are based on strict calorie restriction; while this is an effective way to lose weight, it can backfire when you stop. The body adjusts its hunger hormones and metabolism to adapt to the new intake.

When you start eating normally again, the body is not ready for it and craves more food than necessary.

Unrealistic Goals

Setting unrealistic goals is a common problem. People often set their goals very high, expecting to lose a lot of weight quickly. When this does not happen, they give up and often resort to old habits.

Instead of setting big goals, one should set smaller and achievable goals that allow them to feel motivated to keep going.

Lack of Physical Activity

Regular exercise not only helps in losing weight but is also good for overall health. When exercise is omitted, physical fitness and muscle mass decrease.

This slows down the body’s metabolism and negatively impacts the calorie-burning process, making it difficult to maintain a healthy weight.

Lack of Sleep

A good night’s sleep plays a crucial role in weight management. When we don’t get enough sleep, hormones that regulate hunger and metabolism are altered, leading to an increased appetite and weight gain.

Lack of sleep also leads to fatigue, causing us to feel less energetic and making it harder to get motivated to exercise.

Stress

Stress is a significant factor in weight gain and loss as it increases the level of cortisol hormone that regulates metabolism. Increased cortisol levels make weight loss difficult as it encourages the body to store more fat.

All kinds of stress, whether they are emotional, environmental, or physical stress, hinder our weight loss progress.

Medical Conditions

There are various underlying medical conditions that can cause weight gain, such as hypothyroidism, Cushing’s syndrome, and polycystic ovary syndrome (PCOS).

In such cases, treating the underlying condition is essential for achieving healthy weight loss.

How to Break the Cycle?

Breaking the weight loss roller coaster cycle requires a more holistic approach. Instead of focusing only on the number on the scale, we need to focus on overall health. Here are some ways to break the cycle:.

Create a Sustainable Plan

A sustainable plan is one that you can maintain for the long term. Instead of limiting yourself to fad diets that tell you what not to eat, focus on what nutritious food you should eat.

Incorporate foods from all food groups in your diet and find enjoyable physical activities that you can do regularly without burning out or getting bored.

Focus on Behavior Change

The problem with diets is that they do not focus on long-term behavioral changes. To break the cycle, it is essential to focus on changing behaviors that lead to weight gain.

This includes eating smaller portions, getting enough sleep, and regular exercise. Having a support system can make it easier to make these changes and stick to them.

Seek Professional Help

If you have tried all the methods and still find yourself on the weight loss rollercoaster, it may be time to seek professional help.

A registered dietitian or a weight-loss specialist can help devise a personalized plan that addresses the underlying problems that are hindering your weight loss progress.

The Bottom Line

The weight loss roller coaster is an exhausting process that is tough to get off. However, it is not impossible. It requires a change of lifestyle, setting realistic goals, and addressing underlying problems that cause weight regain.

Instead of focusing solely on losing the pounds, we need to focus on overall health and wellbeing.