Break The Cycle Of Weight Cycling: Change The Story of the Comeback Kid

Are you tired of starting over, only to find yourself in the same old rut? If you struggle with weight cycling, yo-yo dieting, or the endless “all-or-nothing” mindset around healthy habits, you’re most definitely not alone. In fact, on average, we embark on 126 weight loss attempts in a lifetime. Let that sink in for a second. In this post, I’ll share the Comeback Kid archetype, real-life strategies for breaking the cycle of self-sabotage, and gentle ways to finally make healthy habits stick.

Meet Beth: Queen of the Restart (and Relapse)

Beth is caught in the cycle of on again off again weight loss attempts, also known as weight cycling—losing weight only to regain it, again and again. She plans, preps, starts strong… and then, life happens. At some inevitable point her motivation disappears, and those familiar feelings of failure flood back in. (Research shows that 95-98% of people gain back all of the weight they lost, and often then some, within 2-5 years of a weight loss attempt regardless of the method they used to lose the weight.)

Why Yo-Yo Dieting Happens (And How All-or-Nothing Thinking Makes It Worse)

This endless restart isn’t just frustrating and common, it's understandable when you think about how our brains work. All-or-nothing thinking shows up when, for example, you see yourself as either “on track” or “off track." Our brains like things to fit into categories all neat and tidy. It's this or that, yes or no, all in or all out, black or white. You get the idea. When the only options are white knuckling or saying to hell with it, it’s hard to accept setbacks and get back up gently. Instead, the cycle repeats.

The Mindset Trap: Avoider and Victim Modes

I know I know--we don't call it dieting anymore and many of us don't see ourselves as dieters anymore. That's because the diet industry has caught on to the fact that people now know through lived experience and published data that dieting doesn't work, so we call restriction in the name of weight loss all kinds of other things: lifestyle, wellness plan, and my personal fav for eye rolling award...."releasing weight." Beth's struggle, whatever you want to call it, isn’t just about willpower. The Avoider in her wants to ignore discomfort, while her inner Victim voice whispers, “Why does this always happen to me?” These mindsets keep her stuck in the loop—trying, quitting, starting over. We all have loud inner voices, and for most of us they're not always or even usually kind or gentle. For the Comeback Kid, the Avoider and the Victim voices tend to hog the mic.

The Hidden Dangers of Weight Cycling

Many people think repeated cycles of losing and gaining weight are harmless as long as you never give up for good. But years of weight cycling can actually harm your health. Research links weight cycling with high blood pressure, inflammation, and a greater risk of disordered eating. Over time, it can even cause your BMI to increase.

For more on the health effects of weight cycling, simply google harms of weight cycling and dig in. It's the diet and fitness industry's best kept secret.

How Beth Broke the Cycle (Hint: It Wasn’t a Big Comeback)

Beth’s transformation didn’t come from another radical diet or a “Monday reset.” It came from one tiny, consistently kind action. She stretched for five minutes each day—that’s it. No heroics. No harsh rules. Her all-or-nothing voice said it wasn’t enough, but she did it anyway, and kept doing it until it felt natural.

Over time, Beth realized she had dozens of unwritten food and exercise rules running the show like when during the day or week certain foods were and weren't allowed, a laundry list of foods that should never be eaten, etc. She started challenging them, asking, “What would it look like if I worked on allowing all foods to fit into my life? How would my cravings, habits, and guilt change if nothing was off limits? What effect do all of those rules have on making food and eating more constantly present in my mind because of the whole forbidden fruit thing?"

The cycle slowed. Wins got smaller but more real and more consistent. You know, the whole tortoise/hare situation. Beth learned to celebrate steady progress instead of waiting for a dramatic comeback. And with a loosening on the dos and don'ts around food, she found they held less power over her.

How to Stop Starting Over With Healthy Habits

If Beth’s story sounds familiar, you’re probably at least part Comeback Kid. Instead of waiting for enough guilt or frustration to spark another big change, try focusing on the tiniest win you can repeat—today.

Pick one small habit you can do easily—even on your worst day.

Notice your “all-or-nothing” thoughts. Replace “I blew it” with “What’s my next best choice?”

Challenge the inner Avoider and Victim by asking, “What would tiny progress look like right now?”

Celebrate micro-wins instead of waiting for breakthroughs. Even if they feel unworthy of your praise, that's just your Inner Critic talking--celebrate!

Find Your Habit Archetype

Curious what’s driving your own habits? Take my free quiz and get personalized insights on which pattern you fall into—and how to move forward for good.

References:

Foster, G. D. & Wadden, T. A. (1993). “Behavioral Treatment of Obesity.” International Journal of Obesity.

Montani, J.-P., Schutz, Y., & Dulloo, A. G. (2015). “Dieting, weight cycling and cardiometabolic risks: a critical appraisal of the evidence.” Obesity Reviews.

Field, A. E., Malspeis, S., & Willett, W. C. (2004). "Weight cycling and BMI among women: The Nurses' Health Study." International Journal of Obesity.