Why Does Constant Dieting Make You Gain Weight?

Stuck in the endless cycle of dieting, only to watch the weight creep back on?

It’s not just you—many people face the same frustrating reality. What if the secret to effective, long-term fat loss isn’t about dieting harder but smarter?

Get ready to learn why taking strategic breaks could be the cheat code you’ve been missing.

Breaking It Down

A lot of people think losing fat is as straightforward as eating less and moving more. Sounds simple, right? And sure, if you only have a few kilograms to lose, that might work. But it’s a different game if you have a larger weight-loss goal.

Constant caloric deficits can lead to muscle loss, fatigue, reduced performance, and a higher risk of regaining all the weight. That’s where periodisation comes in—get ready to take notes.

Periodisation is all about rotating between periods of fat loss and maintenance. It allows you to achieve your goals more effectively and keep the weight off for the long term. Moving from a calorie deficit to a maintenance phase is essential for achieving and sustaining a healthy weight.

Why You Can’t Keep Losing Fat Indefinitely

Here’s the thing: if you try to lose fat without taking breaks, it’s not going to work in the long run. Prolonged calorie restriction causes your body to look elsewhere for energy.

When you’re not eating enough, your body compensates by using muscle as an energy source. This loss of muscle and low energy levels can leave you feeling tired and sluggish.

Your performance may suffer as your glycogen stores (your body’s quick-access energy) get depleted.

And when you finally stop dieting? The weight piles back on—often more than you initially lost. Prolonged dieting slows your metabolism and disrupts hunger hormones, making overeating easy when you return to regular eating habits.

Imagine sprinting a marathon as fast as you can. You’d be wrecked—legs shaking, lungs burning—and out of the race within 100 metres. Sound familiar?

Fat loss is no different. Without breaks and a steady pace, your body becomes overstressed. It slows your metabolism, breaks down muscle, and clings to fat to avoid what it perceives as starvation. Over time, this makes further weight loss even harder.

The Need for Maintenance Phases

Enter maintenance phases. These planned breaks focus on maintaining—not losing—weight.

Maintenance phases can last anywhere from weeks to months, giving your body a chance to recover from the stress of dieting. Constant caloric deficits increase cortisol levels (the stress hormone), which can encourage fat storage.

A maintenance phase allows your body to rebalance, reducing diet fatigue and making the process more sustainable.

Think of these phases as holidays. Just as you wouldn’t work seven days a week or go a year without a holiday, your body needs a break from dieting’s constant demands.

These “holidays” help reset your metabolism, recover from any slowdowns, and refresh your mindset. This makes it easier to stick to your plan and prepare for your next fat-loss phase.

How Periodisation Works in Fat Loss

Periodisation alternates between fat-loss and maintenance phases for better results. For instance, you might spend three months dieting to drop from 90 kilograms to 81 kilograms. Then, instead of continuing to push for more weight loss, you spend the next three months maintaining your new weight. This allows your body to adjust and sets you up for sustainable fat loss.

By including maintenance phases, you protect your metabolism, retain muscle, and reduce the risk of regaining weight.

A Real-World Example of Phasic Dieting

Here’s how a phased plan might look for someone aiming to drop from 90 kilograms to 72 kilograms:

• June to August: Diet to reduce weight from 90 kg to 81 kg.

• September to December: Maintain weight at 81–83 kg.

• January to March: Diet to reduce weight from 83 kg to 77 kg.

• April to July: Maintain weight at 77–79 kg.

• August to October: Diet to reduce weight from 79 kg to 74 kg.

• November to December: Maintain weight at 74 kg.

Breaking the process into phases allows your body and mind to recover between dieting periods. This reduces burnout and minimises the risk of regaining weight.

The Long-Term Benefits of Periodisation

The goal isn’t just to hit your target weight but to maintain it and build a healthy lifestyle. Periodisation helps you:

• Retain muscle

• Stabilise your metabolism

• Avoid the yo-yo effect

Someone who loses 18 kilograms over two years with a phased approach is more likely to keep it off than someone who crashes through rapid weight loss only to regain it.

The Takeaway

Transitioning from a calorie deficit to maintenance using a phased approach is essential for long-term fat loss success. By planning breaks, following a structured approach, and making gradual changes, you can reach and sustain your weight-loss goals. Remember, it’s not just about hitting a number on the scale—it’s about thriving in a healthier, more sustainable way.

References and Further Reading

Dorling JL, van Vliet S, Huffman KM, Kraus WE, Bhapkar M, Pieper CF, Stewart T, Das SK, Racette SB, Roberts SB, Ravussin E, Redman LM, Martin CK; CALERIE Study Group. Effects of caloric restriction on human physiological, psychological, and behavioral outcomes: highlights from CALERIE phase 2. Nutr Rev. 2021 Jan 1;79(1):98-113. doi: 10.1093/nutrit/nuaa085. PMID: 32940695; PMCID: PMC7727025.

Redman LM, Ravussin E. Caloric restriction in humans: impact on physiological, psychological, and behavioral outcomes. Antioxid Redox Signal. 2011 Jan 15;14(2):275-87. doi: 10.1089/ars.2010.3253. Epub 2010 Aug 28. PMID: 20518700; PMCID: PMC3014770.

Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.

Farhana A, Rehman A. Metabolic Consequences of Weight Reduction. [Updated 2023 Jul 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/

The American Journal of Clinical Nutrition - Long-term weight loss maintenance – https://ajcn.nutrition.org/article/S0002-9165(23)29536-2/fulltext

The American Journal of Clinical Nutrition - Metabolic adaptation: is it really an illusion? - https://ajcn.nutrition.org/article/S0002-9165(22)00943-1/fulltext

Martínez-Gómez MG, Roberts BM. Metabolic Adaptations to Weight Loss: A Brief Review. J Strength Cond Res. 2022 Oct 1;36(10):2970-2981. doi: 10.1519/JSC.0000000000003991. Epub 2021 Mar 3. PMID: 33677461.

Lorenz D, Morrison S. CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. Int J Sports Phys Ther. 2015 Nov;10(6):734-47. PMID: 26618056; PMCID: PMC4637911.