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Ditching The Yo-Yo Dieting Mentality



By Nicki Leritz


Are you tired of the endless cycle of losing and gaining weight? If you're sick of yo-yo dieting, you're not alone. Many people find themselves trapped in this frustrating and often unhealthy pattern. It's time to break free and discover a more sustainable approach to your health and well-being.


Yo-yo dieting, also known as weight cycling, involves repeatedly losing weight through restrictive diets or intense exercise regimens, only to regain the pounds shortly after. This vicious cycle can wreak havoc on your physical and emotional health, leaving you feeling defeated and demoralized.

  • Repeated dieting can slow down your metabolism, making it even harder to lose weight over time.

  • Yo-yo dieting often results in the loss of muscle mass, which is essential for overall health and metabolism.

  • Extreme diets can deprive your body of essential nutrients, leading to deficiencies and health issues.

  • Constantly dieting can take a toll on your mental and emotional well-being, leading to anxiety, depression, and an unhealthy relationship with food.

The path to breaking free from yo-yo dieting lies in adopting a sustainable and holistic approach to your health:

  • Mindful Eating: Shift your focus from restrictive diets to mindful eating. Listen to your body's hunger and fullness cues, and choose nourishing foods that you enjoy.

  • Lifestyle Changes: Embrace gradual, sustainable changes to your lifestyle. Incorporate regular physical activity, prioritize sleep, and manage stress effectively.

  • Professional Guidance: Consider seeking guidance from a coach, dietitian or healthcare professional to provide you with support and expertise.

  • Long-Term Perspective: Understand that health is a lifelong journey, not a quick fix. Aim for gradual, sustainable progress rather than rapid weight loss.

  • Self-Compassion: Be kind to yourself throughout the process. Understand that setbacks are a part of the journey, and they don't define your worth or success.

By ditching the yo-yo dieting mentality and embracing a more balanced approach to health, you can enjoy numerous benefits:

  • Improved Metabolism: Your metabolism can stabilize, making it easier to maintain a healthy weight.

  • Enhanced Physical Health: You'll reduce the risk of health issues associated with weight cycling.

  • Better Mental Health: A healthier relationship with food and body image can lead to improved mental well-being.

  • Sustainable Results: The changes you make are more likely to last, ensuring a lifetime of good health.

Breaking free from yo-yo dieting is a powerful step toward lasting health and well-being. It's time to let go of extreme diets and embrace a balanced, sustainable approach that supports your long-term goals. Remember, the health journey is about progress, not perfection.


You may ask yourself, how do I stop yo-yo dieting? The answer is actually within you!

  1. Ask yourself, what are my expectations of losing weight and are they realistic?

  2. Why do you want to lose weight (make a list of 20+)? Getting very clear on your why is so important because you’ll anchor to that in times of struggle.

  3. Are you an emotional eater? 80% of people are and that’s okay. An emotional eater is someone who eats when they aren’t hungry.

  4. Get a mindset weight loss coach! Hire someone who can help you rewire your brain on food and dieting!

  5. Have a plan for setbacks – you will have good days and bad days, over time you’ll be consistent and see the progress.

  6. What changes are sustainable habits? Identify lifestyle changes you can realistically maintain long-term – activity, balanced eating, stress management, etc.

Remember, this is a journey and understand that weight loss is a skill we develop over time like riding a bike. You may fall off but you get back up and keep going!


Want more support? Join my Facebook group or follow me on Instagram.


My 16-week 1:1 coaching program teaches women how to lose weight for the last time while having freedom with food and no more diet drama!


Are you ready to say NO to dieting and YES to a happier, healthier you? Start with my free 3 Hacks to Weight Loss guide




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