Overeating and strict dieting could be compared to a pendulum swinging back and forth. Just as a pendulum swings from one extreme to the other, overeating and strict dieting involves alternating cycles of indulgence and restriction. Each swing to one extreme creates an equal and opposite swing to the other. The process can continue indefinitely unless you intervene. However, just as a pendulum can eventually come to rest at the centre point, finding a balanced and sustainable approach to eating can help you achieve a healthy relationship with food and maintain a stable weight which is good for you.
Can you remember your first diet? Research suggests that dieting behaviours can start as early as childhood and adolescence. In general, weight cycling tends to be a long-term phenomenon, with many individuals experiencing repeated cycles of weight loss and regain for many years or even decades.
According to a study published in the International Journal of Obesity, approximately 45% of women and 30% of men in the UK have experienced weight cycling at some point. Another study published in the British Journal of Nutrition found that weight cycling was more common among women than men, with around 31% of women reporting weight cycling compared to 25% of men.
While weight cycling is a relatively common experience, it can negatively affect physical and psychological health. Repeatedly losing and gaining weight can lead to changes in metabolism, increased risk of chronic disease and negatively impact mental health and body image.
Focusing on sustainable lifestyle changes that support long-term health and well-being is beneficial rather than engaging in fad diets or extreme weight loss behaviours.
Understand the difference between strict dieting behaviours and healthy eating habits
Strict dieting typically involves limiting calorie intake or eliminating entire food groups through restrictive eating patterns, often by following fad diets, extreme calorie counting or portion control. However, this approach can be challenging and often leads to feelings of deprivation, guilt and anxiety around food. In some cases, it can even trigger disordered eating behaviours like binge eating or purging.
In contrast, healthy eating habits involve making informed choices to nourish your body and support overall health and well-being. This includes selecting foods such as fruits, vegetables, whole grains, lean proteins and healthy fats while also incorporating enjoyable foods like chocolate and pizza in moderation.
When people restrict themselves from these fun foods, it can create feelings of deprivation and lead to overeating or binge-eating behaviours when they do indulge. By incorporating these foods in moderation, individuals can satisfy their cravings and enjoy these treats without feeling guilty or out of control.
During recovery from weight cycling, prioritising healing the body and mind over weight loss is crucial. Taking a break from weight loss during this period allows the body to repair and restore itself from the harmful effects of yo-yo dieting, such as metabolic changes and nutritional deficiencies. Moreover, shifting the focus away from weight loss can help improve one's relationship with food and body image, promoting a healthier and more sustainable approach to overall wellness in the long term.
Understand your triggers
By identifying your triggers for overeating and undereating, you can break the cycle of yo-yo dieting and improve your relationship with food. Emotional triggers like stress, boredom, and anxiety can lead to overeating or restrictive dieting, which may provide temporary relief but can cause distress in the long run.
While turning to food for comfort is a natural response, it can become problematic if it feels out of control. Similarly, using strict diets as a coping mechanism may provide a sense of control, but it can lead to unhealthy habits and behaviours.
By becoming aware of your triggers, you can develop healthier ways to cope with your emotions and avoid turning to food or dieting as a solution. This can help you establish a more sustainable and balanced relationship with food and lead to better overall health and well-being.
Create a regular and flexible pattern of eating
It's beneficial to have a flexible meal structure in place. Skipping meals can cause feelings of hunger and deprivation, leading to overeating at the next meal and slowing down your metabolism over time. By adopting a structured way of eating, you can ensure a balanced and nutritious diet that provides the energy and nutrients you need while also helping to control your appetite and avoid overeating.
Establishing a routine for your meals can regulate your hunger and satiety signals. Eating structured meals with a good balance of protein, fibre and healthy fats throughout the day can help stabilize your blood sugar levels, reducing hunger pangs and cravings and making it easier to control portion sizes.
Incorporating structure into your meals can also promote mindful eating. Planning what and when to eat helps reduce impulsive and mindless eating, allowing you to tune in to your body's hunger and fullness signals and regain control over your eating habits.
A structured meal plan can also reduce stress and anxiety associated with strict dieting. Focusing on creating satisfying and nutritious meals instead of depriving yourself of the foods you enjoy can help maintain a healthy relationship with food without the guilt and shame of breaking a dieting rule.
Additionally, regular, satisfying meals can limit the tendency to graze on food throughout the day, leading to continuous calorie intake and overeating. Giving your body time between meals to digest and metabolize food is crucial for regulating energy levels and metabolism.
Practice mindful eating
Mindful eating involves being present and attentive to your food and your body's signals of hunger and fullness. This entails eating slowly, savouring each bite, and stopping when you feel satisfied. By practising mindful eating, you can develop a deeper understanding of your body and its needs.
To practice mindful eating, try to create a calm and peaceful environment free of distractions such as television or your phone. Take your time and enjoy each mouthful. Throughout the meal, check in with your body and observe how you feel. Do you feel full or hungry? Are you enjoying your food? These observations can help you better understand your body's signals and respond accordingly.
When eating mindfully, allow yourself to indulge in foods that you genuinely enjoy without feeling guilty. Mindful eating means giving yourself permission to enjoy food without judgment. Focus on the present moment and the sensory experience of eating rather than worrying about the past or future. This can help reduce stress and anxiety related to food.
It's important to remember that mindful eating is a skill that takes time and effort to develop. Be patient with yourself, keep practising, and recognise that busy schedules may not always allow for mindful eating. Flexibility is key.
Set realistic goals
Setting realistic goals is crucial for long-term success. While many people focus on setting time-based goals, such as "I want to lose 10 pounds in one month," these goals can be challenging and counterproductive. When you focus only on the end goal, such as losing a certain amount of weight by a particular time or fitting into a specific size, you may neglect the journey that leads to that goal. This can lead to unsustainable or unhealthy practices, such as extreme dieting or over-exercising, that can harm your physical and mental health.
On the other hand, focusing on developing healthy habits and behaviours can promote a more sustainable and positive relationship with food. The process includes making gradual changes that align with personal preferences and lifestyle.
Process-based goals focus on the actions or behaviours that could lead to a healthy body rather than the outcome itself. For example, instead of setting a goal to lose 10 pounds in a month, you might place a goal to exercise for 10 minutes every day or to eat a large serving of vegetables at each meal. By focusing on behaviours rather than outcomes you can build healthy habits supporting your body's long-term health. You will likely notice results and feel better if you consistently follow these healthy behaviours.
When setting process-based goals starting small and setting achievable goals is essential. If your goal is too large or unrealistic you may become discouraged and give up. Instead, establish small, attainable goals that you can accomplish in a short period. For example, start by selecting a goal to incorporate more vegetables into your main meal for a week. Once you achieve that goal and have that plate spinning you can set a new plan to exercise for 10 minutes daily for a week.
Be kind to yourself
Finally, being kind to yourself is essential while overcoming overeating and yo-yo dieting. Getting discouraged or frustrated is likely when progress is slow but change takes time. Sometimes things will get in the way and you will find yourself emotionally eating, overeating and falling back into diet behaviour. Focus on small, achievable goals and celebrate your successes along the way.
Lapses or mistakes are a normal part of being human. They should not be a source of excessive self-criticism or negative self-talk. It's natural to make errors or experience setbacks as we navigate through life and these experiences can provide valuable opportunities for learning and growth. Instead of beating yourself up over a lapse it can be helpful to acknowledge what happened, learn from the experience and move forward with renewed insight and resilience. It's also important to practice self-compassion and treat yourself with the same kindness and understanding you would offer to a friend who was struggling with a similar situation. No one is perfect and it's okay to make mistakes.
Recovering from weight cycling takes time, patience and a long-term approach to eating and lifestyle habits. If you need extra support, a healthcare professional such as a registered dietitian or a therapist can help you develop a personalised plan.
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