Yo-Yo Dieting

Yo-yo dieting (also known as weight cycling) refers to repeated cycles of intentional weight loss followed by weight regain and then intentional weight loss again. This typically happens when diets are overly restrictive, hard to maintain, or based on short-term fixes rather than long-term change.

Over time, yo-yo dieting can disrupt your metabolism, eating patterns, and emotional relationship with food.

• You’ve lost and regained weight multiple times
• You try new diets or trends every few months
• You feel “on a plan” or “off the rails” with little in-between
• You experience guilt, shame, or anxiety when regaining weight
• You’ve developed fear or confusion around food and eating

Biological Factors

• Calorie restriction lowers metabolic rate
• Hormonal changes (e.g. ghrelin, leptin) increase hunger after dieting
• The body fights to return to its previous weight (known as set point theory)
  

Psychological and Behavioural Triggers

• Rigid dieting rules that are unsustainable
• Emotional or binge eating in response to restriction
• All-or-nothing thinking: “If I’ve slipped up, I might as well give up”
• External motivation (e.g. a holiday or event) rather than long-term goals
  
• Lack of ongoing support after losing weight and going straight back into old habits

Environmental Influences

• Social pressure to diet quickly
• Diet culture promoting rapid weight loss
• Overexposure to processed, high-reward foods

• Increased body fat over time, especially around the abdomen
• Muscle loss during repeated weight loss phases
• Slower metabolism, making future weight loss harder
• Emotional distress, guilt, and low self-esteem
• Higher risk of cardiovascular disease and insulin resistance
• Suppressed immune function can be caused by frequent weight fluctuations
• Thinning bones, can be caused by cycling of weight, particularly in women

Practical Strategies

• Set realistic goals: Focus on sticking to the process and not the weight goal. 
• Track multiple health targets not just weight: Track your sleep, energy, mood etc
• Ditch the all-or-nothing mindset: Focus on progress, not perfection
• Concentrate on building sustainable habits; Developing good habits helps sustain weight loss
• Prioritise consistency over intensity: Small sustainable habits add up
• Build balanced meals: Avoid extreme restriction that leads to rebound eating
• Listen to your body: Eat when you’re hungry, stop when you’re satisfied
• Practice self-compassion: Weight regain isn’t failure — it’s feedback
• Seek support: Consider working with a dietician, nutritionist or doctor

GLP-1 weight loss medications such as Wegovy and Mounjaro can help break the cycle of yo-yo dieting by promoting more consistent, sustainable weight loss.
These treatments work by mimicking the GLP-1 hormone, which helps regulate appetite and fullness, making it easier to stick to healthy eating habits long-term rather than relying on restrictive short-term diets.

By reducing hunger and improving portion control, GLP-1s help patients focus on gradual, steady progress. Combined with behavioural support, this approach reduces the emotional highs and lows that often accompany repeated dieting attempts.

You can learn more about how these GLP-1 injections work on our GLP-1 overview page.

Breaking the yo-yo cycle often requires support and that’s okay. If constant dieting followed by repeated weight gain  has left you feeling discouraged, stuck, or unwell, speaking to a healthcare professional can help you build a more stable, supported plan.

GLP-1 medications may support people who have struggled with repeated weight loss and regain by improving appetite regulation and making it easier to lose weight steadily and maintain progress.

Medicspot offers a free 15-minute 1-2-1 call with a member of our weight loss support team. You can ask questions, discuss any concerns, and find out whether we might be able to support you.

Yo-yo dieting can be discouraging and hard on both your body and mindset. Each cycle of losing and regaining weight can make it feel harder to start again, even with the best intentions.

GLP-1 medications like Wegovy and Mounjaro can help stabilise your progress by reducing appetite and making it easier to maintain healthy eating patterns without extreme restriction.

At Medicspot, our clinicians combine medication with behavioural and lifestyle support to help you lose weight safely — and keep it off for good.

Start your free online assessment to see if GLP-1 treatment could be right for you, or use the weight loss calculator below to find out instantly if you are likely to be eligible and to see how much weight you could lose.

Dr Jackir Hussain is a GP who has been a doctor for 14 years after obtaining his medical degree from the University of Manchester, England. He has worked across a range of primary care settings and has special interests in weight management and telemedicine.

Dr Abby Hyams completed her medical training in Bristol and has been a GP for 19 years, spending many of those as a partner in an NHS practice in Hemel Hempstead. She has a particular passion for supporting patients with weight loss and promoting positive behaviour change, helping individuals build sustainable habits that improve their long-term health and wellbeing.

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.