Dieting Is Making You Gain Weight, Not Loose It

Picture this. You started a diet, lost some weight, got excited and motivated. Only to gain it all back—and maybe even more weight than when you started.
Then, frustrated, you try another diet (or maybe the same one), and the cycle repeats.

That exhausting up-and-down pattern is called yo-yo dieting, and it’s not a sign that you’ve failed. In fact, it’s your body’s way of protecting you.

What Happens to Your Metabolism During a Diet

Your metabolism is the chemical process that converts food and drink into energy so your body can function.

Part of that is your basal metabolic rate (BMR)—the amount of energy your body needs to simply keep you alive and functioning at rest. Think of it as how many calories you’d burn lying on the couch all day.

When you go on a crash diet, your energy intake often drops far below your BMR. Your body sees this as a threat: “There’s not enough food—must conserve energy!”
So, it goes into starvation mode, lowering your BMR so you burn fewer calories. It’s your body’s way of protecting you from famine.

Why the Weight Comes Back (and More)

When the diet ends, your metabolism doesn’t immediately bounce back. Instead of using calories efficiently, your body prioritises storing them as fat, in case of another “famine.” That’s why you often regain the weight quickly—and sometimes gain even more than before. There’s another layer to this:

• Muscle loss: On very low-calorie diets, your body breaks down muscle for energy. With less muscle mass, you need fewer calories to function—further lowering your metabolism.

• Hormonal shifts: Extreme restriction can throw off hormones like ghrelin (the hunger hormone) and leptin (the fullness hormone), leaving you hungrier and craving high-calorie foods.

Put together, it’s a perfect storm: slower metabolism, stronger cravings, less muscle, and more fat storage.

Breaking the Yo-Yo Cycle

The truth is, yo-yo dieting isn’t sustainable—and it’s not your fault when it doesn’t work. Quick fixes set you up for frustration.

The alternative? Focus on sustainable, balanced habits:

• Aim for gradual weight loss (if that’s your goal), so your body gets enough energy and avoids starvation mode.

• Build meals that keep you satisfied—protein, fibre, healthy fats.

• Work on consistency, not perfection.

• Move your body in ways you enjoy, rather than as punishment.

This way, you support your metabolism instead of fighting against it.

The Bottom Line

Yo-yo dieting is hard on your body and your confidence—but you’re not broken, and you’re not a failure. Your body is simply doing what it was designed to do: protect you.

Lasting change comes from ditching the quick fixes and focusing on sustainable habits that actually support your long-term health and happiness.

👉 If you’re ready to stop yo-yo dieting and start building a healthier, more balanced relationship with food, we can help. Reach out to us here.

Written by Julia Monteiro - Registered Nutritionist (ANutr)