If your weight has been on a roller coaster ride, with constant ups and downs, you’re not alone. The cycle of guilt and frustration from overindulging can make the quest for a stable and satisfying health journey seem elusive.
“My weight is like a roller coaster – up and down – I can’t bear the guilt and how I feel when I overload on sugar. I want to be free of continual dieting and the misery I feel when I fail. Partner has succeeded really well on the personal training program and in order to fully support him I have adopted some of the new ways of eating particularly as I prepare the majority of his meals, which I have enjoyed. I just feel that I need something more tailored towards my activity levels and me – I need a focus/goal and guidance.” — Emma, 45
Emma’s frustration with the roller coaster of weight loss and weight gain is a common struggle for many. The guilt that follows moments of overindulgence in sugar, combined with the dissatisfaction of fleeting dieting success, can lead to a cycle of misery and failure.
The constant up-and-down nature of weight management not only affects physical health but also takes a toll on mental well-being. The pressure to support a partner’s success while struggling with your own can further compound the issue, creating a sense of inadequacy and confusion about what approach to take next.
A frequent mistake in such situations is relying on generic or one-size-fits-all diets that don’t account for individual needs and activity levels. Many people fall into the trap of repeating the same dieting mistakes without addressing the underlying factors contributing to weight fluctuations and emotional eating.
Additionally, attempting to follow a partner’s program without personalisation can lead to frustration. While adopting new eating habits to support a partner is commendable, it’s crucial to focus on a plan tailored specifically to your own needs and goals.
Weight Fluctuations and Emotional Eating: Research shows that frequent weight fluctuations, or “yo-yo dieting,” can lead to increased fat accumulation and negative impacts on metabolic health . The emotional aspect of weight management, including feelings of guilt and stress, can exacerbate unhealthy eating patterns and hinder long-term success .
Sugar and Emotional Impact: Overloading on sugar not only affects weight but also has psychological effects. Studies suggest that excessive sugar consumption can impact mood and lead to cycles of emotional eating and guilt .
Personalised Health Plans: Tailoring health plans to individual needs and activity levels is crucial for sustainable success. Personalised approaches are more effective in achieving long-term health goals compared to generic diets .
Guidance and Support: Having a structured plan with clear goals and guidance can significantly enhance the likelihood of success. Research highlights that goal-setting and professional support are key factors in achieving and maintaining healthy lifestyle changes .
To break free from the roller coaster of weight management and find a sustainable approach, consider the following steps:
- Personalised Plan: Develop a tailored health plan that aligns with your activity levels, preferences, and goals. This approach ensures that the plan is suitable for your unique needs and increases the chances of success.
- Balanced Eating: Focus on creating a balanced eating plan that includes nutrient-dense foods while allowing for occasional indulgences. Avoid extreme restrictions and instead, adopt a flexible approach that supports both physical and mental well-being.
- Emotional Support: Address emotional eating patterns and seek support if needed. Working with a coach or therapist can help you develop healthier coping mechanisms and manage feelings of guilt and frustration.
- Set Clear Goals: Establish realistic and achievable goals that provide direction and motivation. Regularly review and adjust your goals as needed to stay focused and committed to your health journey.
- Deep Health Coaching: Consider working with a health coach to receive personalised guidance and support. A coach can help you create a customised plan, set goals, and provide ongoing motivation to help you achieve lasting results.
If Emma’s experience resonates with you, and you’re ready to break free from the cycle of weight fluctuations and achieve consistent health, I’m offering two weeks of free coaching. Get in touch to find out how my deep health coaching programme can provide you with the personalised support and guidance you need to succeed.
References:
- Shai, I., et al. (2008). “Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet.” New England Journal of Medicine, 359(3), 229-241.
- Klein, S., et al. (2004). “Weight fluctuation and risk of obesity-related outcomes.” Obesity Research, 12(9), 1485-1494.
- van Strien, T. (2018). “Causes of emotional eating and matched treatment of obesity.” Appetite, 124, 30-40.
- Ludwig, D. S., et al. (2009). “The glycemic index, low-glycemic index foods, and obesity.” American Journal of Clinical Nutrition, 80(6), 1821-1838.
This article provides a comprehensive approach to overcoming the cycle of weight fluctuations and emotional eating. By focusing on a personalised plan and addressing emotional aspects, you can achieve consistent health and greater satisfaction. If you’re ready to take control of your health journey, reach out for a free two-week coaching programme to receive the support and guidance you need. Connect with me here for 2 weeks 1-2-1 coaching and personal ”in app” support.