Understanding Weight Cycling

By Bridget Fauteux

IN THE PURSUIT OF HEALTH, MANY OF OUR CLIENTS EMBARK ON WEIGHT LOSS JOURNEYS, AND FOR MOST OF OUR CURRENT ROSTERS AND GYM MEMBERS, IT IS NOT THEIR FIRST RODEO.

However, what is often misunderstood is the phenomenon of weight cycling, also known as yo-yo dieting, which can have significant impacts on longterm health and longevity.

Weight cycling refers to the pattern of losing weight, regaining it, and repeating this cycle many times. This cyclic process affects a sizable portion of the population, with estimates suggesting that 80%

of people who lose weight will eventually regain it. This undermines clients’ efforts and has detrimental effects on mental health. This pattern is unfortunately often fueled by restrictive diets, unsustainable exercise regimens, and unrealistic expectations. With each weight loss attempt, learned helplessness is internalized, leading to feelings of guilt and shame for anyone who has yo-yo dieted. Most of us strive for an inclusive, positive, and shame-free atmosphere, and it is also important to understand that guilt and shame can become catalysts for disordered eating. To address this issue, I have compiled a list of “do’s and dont’s” for clients with a history of weight cycling.

DON’T:

1. Promote restrictive diets or quick fixes: Avoid endorsing fad diets, extreme weight loss strategies, or supplements that are not evidence-based. These may contribute to disordered eating behaviours, create vitamin and mineral deficiencies or intolerances, promote misinformation, worsen underlying medical issues, and contraindicate the efficacy of medications.

2. Use language that reinforces diet culture: Refrain from labelling foods as “good” or “bad.”

The absence of these moral stances will shift the focus of the

conversation to more positive relationships with food and body image. Sometimes neutrality around food and our bodies is a non-scale victory for our clients. Not only does “bad food” imply an inherent morality around food by making it forbidden, but it will also increase the frequency and intensity of thoughts about these foods. When your client encounters this food again, which eventually they will, it may trigger a feeling of loss of control, overeating, and guilt and shame after eating the food. This results in our clients feeling like they failed and provides them with false evidence that they need a stricter diet. This is the beginning of a binge-restraint cycle. By simply using language about foods in a more informed way, for example, “high in fibre,” “calorie dense,” “hyper palatable” or “diabetic friendly” rather than morally, your clients will learn to think about food more helpfully and break the yo-yo dieting cycle.

3. Use guilt or shame as motivators: Avoid fear-based tactics and shaming language as these undermine self-esteem and often lead to negative outcomes like avoidance or defensive reactions. They have been used historically due to cultural beliefs in their efficacy for short-term behaviour modification, so your client may have a history of self-shaming as a motivator. Try to foster a nonjudgmental environment by not criticizing or shaming them or yourself. Self-shaming often stems from internalized beliefs about worthiness, inadequacy, or fear of failure.

4. Focus only on appearance or weight: Even if a client is working toward a weight loss goal, if you are only praising appearances or measurements, you are reinforcing a superficial focus on external outcomes, which can foster unhealthy body image and selfesteem issues.

5. Make assumptions about a client’s history or experience: Each client is the expert in their lived experiences. We too often assume that the people around us align with our own beliefs and perspectives and know what we know. Listen to your clients’ individual stories and validate their experiences and emotions. This way you can tailor their fitness experience to their needs, not your own.

DO:

1. Encourage balanced and sustainable eating behaviours: Emphasize the importance of a diet rich in fruits, vegetables, lean protein, and whole grains as well as realistic meal planning. Assisting clients in planning meals that are practical, enjoyable, and align with their personal preferences and lifestyle will cultivate long-term health.

2. Provide basic nutrition education: Include portion sizes, the role of macronutrients in the body and how to balance them for energy, and mindful eating (see next tip). This also shows your client you are supportive, nonjudgmental. and can provide realistic guidance that acknowledges the difficulty they may feel of breaking free from the cycle of food rules.

3. Support mindful eating: This does not mean eating off a smaller plate, with children’s utensils or other diet hacks disguised as mindful eating. Mindfulness refers to paying attention to hunger and fullness cues, savouring food, and staying curious about their dining environments. A client who notices they are not hungry after having a balanced meal for several hours compared to feeling hungry again soon after a chocolate bar or that they eat more when they are watching TV are examples of mindful eating.

4. Foster self-compassion: Selfcompassion is a catalyst for change; it fosters resilience and

motivation by nurturing supportive inner dialogue where individuals can acknowledge setbacks without self-criticism. For a trainer or coach, promoting self-compassion can enhance clients’ adherence to exercise programs and overall well-being, leading to more sustainable behaviour change. Reminding clients to be patient and kind to themselves can help them cope with the slow and steady nature of sustainable changes as well as any setbacks that may occur.

5. Practice motivational interviewing: Use motivational interviewing techniques such as open-ended questions, affirmations, reflections, and summaries to explore the client’s motivations and goals related to health and fitness. This helps collaborate on goals that align with your client’s values and priorities, while also considering their past experiences and challenges. It helps you both professionally and personally develop empathy, a practice that is a necessity in the fitness industry.

Conclusion

Weight cycling is a common yet overlooked phenomenon that can have profound implications for health and longevity. By focusing on sustainable dietary practices, emphasizing behavioral change rather than short-term results, and providing ongoing support and encouragement, we can empower our clients to break free from the cycle of yo-yo dieting and adopt healthier habits for long term success in their health and fitness journeys.

Bridget Fauteux, founder of Fit Nutrition Canada, is a dedicated health educator with over 17 years of experience in nutritional counselling, public speaking, and fitness training. She specializes in promoting sustainable and healthy lifestyles, preventing disordered eating, and addressing nutrition misinformation.