You have worked really hard to lose weight by eating healthy, combat cravings, limit restaurant and processed foods, cut down sugar; basically followed every rule in the diet book. You feel lighter now and your clothes from college have started to fit you!

But something is off – you are hungrier than usual, slightly more tired, mood is unpredictable, you’re also starting to lose control over cravings.

So, what happens next?
You give in. You slip back into old eating habits, thinking you can enjoy your favourite foods again and somehow balance it out later.

Fast forward a few months, and you’re right back where you started—clothes tight again, energy low, weight back up. You convince yourself to restart the diet, and the cycle begins all over again.

This loop has a name: yo-yo dieting. The reason why this happens are –

• Exercise was never part of your lifestyle – You have been strict with your diet but you have not incorporated exercise as a habit in your routine. Without intense physical activity, you lose muscle along with fat, slowing down your metabolism. That’s why you feel tired, moody, and end up overeating to compensate. Exercise is key—not just to burn fat but to build muscle and boost your metabolism. Your muscles are your metabolic powerhouse!
• The diet was never unsustainable – You were probably eating soups and salads, completely removed rice from your food and maybe even skipped dinner on some nights. But the moment you switched back to regular home food the weight came back in full force
• Cravings rebound – When you went on a diet, you have restricted yourself too much and now your mind is not able to fight cravings. This develops emotional eating as a habit and aids weight gain

How do we manage this long term?

• Learn to control portions of your home food instead of trying random diets. This helps you understand how much you need to eat and what nutrients your body requires while not giving up on your staple food
• Maintain a very small calorie deficit so that you do not go hungry or crave junk food. For this, you need to have an idea of how much you are already eating for which, you need to manually count your calories
• Schedule your meals such that you’re not starving at any time of day
• Food comes before chores, not after! Fuel up before doing physical work
• Ensure good hydration so you do not have hunger pangs

These are the exact principles I coach my clients through – and they work. If you need help making this sustainable for you, feel free to reach out!