Why Quick Fixes Were Never Sustainable: The Truth About Dieting and Nutrition for Life

November 25, 2025

Jemma Billings

If you have ever lost weight on a diet only to see it creep back on, you are not alone. This frustrating cycle, known as yo-yo dieting, is exhausting both physically and mentally. It leaves you feeling guilty, confused, and stuck in a loop of restriction and rebound.

The truth? It is not your fault. Diet culture has taught us that health equals thinness and that quick fixes are the answer. But decades of research and thousands of lived experiences prove otherwise. Let us explore why yo-yo dieting does not work, what calories really mean, and why shifting to a nutrition-for-life approach is the best way forward.

What Is a Diet Really?

At its core, a diet is simply the food and drink you consume daily to nourish your body. But in modern society, “diet” has become synonymous with restriction - cutting calories, eliminating food groups, and chasing rapid weight loss.

This shift has created a toxic cycle where health is measured by a number on the scale, not by how well your body is nourished.

Calories and Counting: Helpful or Harmful?

Calories measure the energy in food. Your daily needs depend on:

Basal Metabolic Rate (BMR): Energy for essential functions like breathing and cell repair
Activity Level: Energy for movement and exercise

According to NHS guidelines, men need about 2,500 kcal/day and women about 2,000 kcal/day, but focusing solely on calories can backfire. Extreme restriction slows metabolism, triggers hunger hormones, and sets the stage for rebound weight gain.

The Rise of Diet Culture

Diet culture promotes myths such as:

Thin equals healthy and attractive
Certain foods are “good” or “bad”
Weight is fully within your control

These beliefs ignore the complexity of health and lead to harmful behaviours. Historically, fad diets - from Lord Byron’s vinegar diet to 20th-century low-fat crazes - have promised quick fixes but delivered nutrient deficiencies and disordered eating.

The Language of Diet Culture

Diet culture is not just about rules - it is about language. Words and phrases like “clean eating”, “cheat day”, “burn off calories”, and “good vs bad foods” reinforce guilt and shame. Media headlines often glorify rapid weight loss and label foods as sinful or indulgent. Social circles can amplify this with comments like “You look amazing, have you lost weight?” or “I need to be good today”.

Internally, this language becomes self-talk: “I was bad because I ate dessert” or “I need to punish myself with exercise”. These patterns create a harmful mindset where food is moralised and health becomes a measure of worth.

What Is Yo-Yo Dieting and Why Does It Hurt?

Yo-yo dieting (or weight cycling) means repeatedly losing and regaining weight. It happens because:

Biology fights back: Restriction lowers metabolism and increases hunger hormones
Psychology rebels: Rigid rules lead to binge eating and guilt
Environment pressures: Social media and diet trends push unrealistic goals

Health consequences include:

Increased body fat over time
Muscle loss and slower metabolism
Higher risk of heart disease and insulin resistance
Emotional distress and low self-esteem

A Too-Familiar Story

For many people, the journey begins with good intentions. You start a strict calorie-controlled diet, cutting out foods you enjoy and tracking every bite. At first, the weight drops quickly and you feel a sense of achievement. But soon, hunger, cravings and fatigue set in. Social events become stressful and you find yourself saying, “I’ll start again on Monday” after every slip-up.

Eventually, the diet feels impossible to maintain. Old habits return, the weight creeps back and the guilt follows. This cycle repeats over and over, leaving you frustrated and wondering why nothing works.

Here’s the truth: the problem isn’t you - it’s the approach. Restrictive diets are designed for short-term results, not long-term health. Before dieting, most people’s eating patterns were relatively stable. But once you enter the cycle of extreme restriction and rebound eating, your body fights to regain lost weight. Hormones shift, cravings intensify and what feels like “normal eating” suddenly leads to rapid regain.

This is why yo-yo dieting creates the illusion that you can’t trust yourself with food. In reality, when the cycle is broken and you return to balanced, sustainable habits, your body can regulate naturally again. The goal isn’t another diet - it’s building a way of eating that nourishes your body, fits your lifestyle and lasts for life.

Breaking the Cycle

Instead of chasing quick fixes, focus on sustainable habits:

Set realistic goals - progress, not perfection
Track energy, sleep, and mood - not just weight
Build balanced meals without extreme restriction
Practice self-compassion - weight regain is not failure
Seek support from a qualified nutritional coach for personalised guidance or from your GP for medical advice when needed.

From Dieting to Nutrition for Life

The goal is not another short-term fix - it is creating a way of eating that supports your health, energy, and confidence for life. At Jemma’s Nutritional Coaching, I help you move away from restrictive rules and towards a personalised approach that works for your lifestyle.

What this looks like:

Add, don’t restrict: We focus on adding nourishing foods rather than cutting out everything you enjoy.
Real-life plans: Your nutrition should fit your schedule, family, and preferences - not force you into unrealistic routines.
Education that lasts: I teach you the “why” behind your choices so you feel confident and empowered long after coaching ends.
Support and accountability: You are not doing this alone. I guide you every step of the way so healthy habits become second nature.

This is about building a foundation for long-term health - not chasing numbers or trends. When you understand your body and work with it, you create sustainable habits that help you thrive.

Ready to Ditch the Diet Cycle?

It is time to stop starting over every Monday. If you are ready to build habits that last and unlock your Nutrition for Life, let us talk.

Book your free 15-minute consultation today and take the first step towards sustainable health.

Want a complete reset and personalised support?

Explore my Nourish & Thrive Programme- your roadmap to long-term health, confidence, and freedom from dieting.