Yo Yo Dieting and Your Mental Health
{By: Nadia Murdock}
Yo-yo dieting has been around since the dawn of diets. This diet typically doesn’t last because it’s not a realistic way eat daily on a long term basis. “Yo-Yo dieting is the unfortunate effect of dieting to lose weight then regaining the weight you just lost, only to have to go on another diet to try and lose the weight again,” explains Jaya Jaya Myra Author & Wellness Lifestyle Expert
This cycle is repetitive and extremely unhealthy mentally and physically. Regular yo-yo dieting can lead to:
- Higher body fat percentages.
- Increased risk of type 2 diabetes.
- Risk of high blood pressure.
- Increased likelihood of heart disease.
In addition due to extreme caloric restrictions that come with yo-yo dieting it often lead to nutrient deficiencies and microbiome dysfunction. “These deficiencies, along with the hormonal imbalances, can result in a weakened immune system, gastrointestinal conditions, high blood pressure, heart disease, skin conditions, weakened hair and nails, liver disease, insulin resistance and even adversely affect emotional and psychological well-being,” explains Serena Poon, Celebrity Chef, Nutritionist and Wellness Expert.
So why do people constantly put their bodies through this process time and time again? Usually the reason stems from seeking quick results. “It’s not a lifestyle, it’s a short term way of eating until…”until my class reunion, until I lose 10 pounds, until my daughter’s wedding and (this part is usually left out of the proclamation)…then I’ll go back to eating the way I really want,” reveals Patrea Aeschliman, B.S., NSCA CSCS
Being primarily centered around weight-loss and not living a healthy lifestyle is the first step in the wrong direction. Yo-yo dieting is not a long-term approach, maintaining or building muscle mass is the last concern for those that seek this type of regime. Losing as much weight as possible as fast as possible is top priority. This course of action leads to the loss of muscle which will ultimately decreases one’s metabolism. “Muscle is what keeps one’s metabolism high and bones strong. Muscle mass has been suggested recently to be included as an indicator of health just like blood pressure and cholesterol levels. The stronger a person is the better they will age,” says Aeschliman
If you are sick of the up and down of dieting and want to break the cycle here are a few easy tips to live a life without compromising your health for just a few pounds.
“Eat foods that contribute to mental and emotional wellbeing,” says Myra. She goes on to say that food has more than just nutritional value. Eating foods that boost mood, reduce inflammation and act as prebiotic nutrients to your gut flora can all help stop yo-yo dieting, by helping you feel more emotionally sated and boosting your mental wellbeing. Some foods release serotonin and dopamine in the body, while others help fuel a positive gut brain connection.
Poon suggests scaling back little by little on your carbohydrates and daily caloric intake without eliminating any food category. Make sure the calories you choose all come from nutrient dense, fresh colorful foods. Exercise or do some form of body work on a daily basis to promote movement throughout the body, not only to burn calories, but also to help flow toxins out of our system.
Don’t fixate on the numbers! Usually, a goal of reaching a certain number on the scale which feeds the concept of yo-yo dieting. Instead focus on the quality of food, balance out your meals, on how you feel and how your clothes are fitting versus just a number.
Try to avoid depriving yourself, instead of skipping desserts, substitute something more healthy for you so you don’t feel deprived. This can help in making consistently healthy food choices. Most importantly be mindful of the food you eat and enjoy it!
It’s not worth putting your body through the turmoil of up and down dieting just to drop a few pounds. Instead opt for a more balanced and nourishing way of life, so you don’t feel deprived.
About Nadia Murdock
Mindset and Movement Coach and founder of Nadia Murdock Fit.
As the Founder of Nadia Murdock Fit, she is credentialed as a Mindset & Movement Coach, B.A. Psychology and Certified in Cognitive Behavioral Therapy. Nadia is also a Certified Fitness Instructor, coach, content creator, writer and public speaker. Her mission and purpose are to motivate others to adopt a self-positive mindset leading to healthier choices and body confidence.
Website: https://www.nadiamurdockfit.com
