Today we're diving into the topic of weight regain after dieting—is it really an accident? Why does weight loss often lead to rebound? And what should you do if it happens?

In 2007, researchers at UCLA published a study finding that among participants who successfully lost weight through dieting (shedding 5-10% of their body weight within six months), nearly two-thirds experienced weight regain within four to five years—often ending up heavier than before (Wolpert, 2007).

At first glance, this finding might seem discouraging. Our first conclusion is that facing weight regain after losing weight may be an inevitable path—don't delude yourself into thinking you won't encounter this challenge. The real question you need to consider is: How will you handle the risk of relapse?

Why do you regain weight after losing it?

1. You may be afraid to truly become thin

This reason might sound a bit “mystical”—what's there to be afraid of about getting thin? But in reality, obesity can be a manifestation of psychological defense mechanisms.

Psychological defense mechanisms refer to our subconscious tendency to shield ourselves from anxiety and discomfort—a process that occurs unconsciously, not through deliberate choice.

In other words, our inner world employs unconscious methods to alleviate anxiety (often without our awareness) beyond the realm of rational thought. This entire process unfolds in the subconscious, completed silently without our detection.

Weight gain can sometimes be one such unconscious form of self-protection.

Research by Sweden's Karolinska Institutet, analyzing data from 112,000 participants, found that adults who experienced childhood battery (including physical, predatory behavior, and defamation) were more likely to become obese (USC, 2017).

This occurs partly because eating easily becomes a means to soothe one's emotions (when they cannot find solace in human connections). On the other hand, higher weight subconsciously reduces predatory behavior, thereby decreasing the likelihood of continued battery.

We all believe we yearn for new, better lives, but any change—especially unfamiliar ones—is equally frightening. A better new life and a worse new life provoke nearly equal levels of anxiety. Gaining weight may be an unconscious defense mechanism to avoid confronting change.

In other words, to truly lose weight and achieve a new physique, you must ask yourself: Are you ready to face a new life?

2. Self-Sabotage

Does the idea that many people harbor thoughts like “I don't deserve such a good version of myself” sound hard to believe? Yet search online for “feeling unworthy of someone I like,” and you'll instantly find tens of thousands of results resonating with countless people.

In truth, this sense of “unworthiness” can also manifest within ourselves. Even those who loudly proclaim “I deserve the best” may, deep down, feel “I don't match this wonderful version of myself” when significant positive changes occur in their lives.

If this subconscious thought remains unexamined, we're highly likely to make choices for ourselves without realizing it—choices that pull us back to a state that feels more “appropriate” for who we are.

In other words, when the slim, beautiful (or handsome), healthy version of yourself suddenly feels uncomfortable (or unworthy), your clever brain will quietly command your body to eat more, drink more, exercise less—all to return to that state that feels more “suited” to you (the rebound).

3. Emotional Influence

The primary cause of weight regain is engaging in behaviors that lead to it—essentially, binge eating, compensatory eating, and similar patterns. These intense eating episodes are often triggered by strong negative emotions arising from weight loss setbacks.

When goals are set too high, difficult to achieve, or downright unrealistic, frustration and disappointment become almost inevitable.

For example, have you heard these common pledges:

• Starting today, I'll work out two hours daily (even though I barely exercise now)

• I'll never eat dinner again

• I'm giving up sugar completely

Setting overly “grand” goals pushes us toward the cliff of frustration and disappointment, making us more likely to quit halfway. Over time, we might even start believing we're cursed with an “inability to succeed.”

Another common mindset is black-and-white thinking. As the name suggests, it's the belief that things are either “all or nothing.” This rigid perspective makes it hard to objectively see our progress.

Combined with the ambitious goals set earlier, catastrophic self-loathing can quickly take root—I worked hard for a month, lost 2 pounds, but failed to hit my 10-pound target. See? I'm doomed to fail. Forget it—I'll just stay fat forever.

So we revert to old habits—binge eating, lying down whenever possible instead of sitting—rewarding ourselves for past effort with extra feasts. Two months later, we've actually gained a few pounds.

4. Does your mindset influence how you handle weight regain?

Carl Rogers noted in his book On Becoming a Person that individuals with a fixed mindset struggle to clearly perceive their true emotions. They maintain emotional distance from their feelings, hindering timely responses to negative emotions.

People with this mindset often exhibit strong resistance to change—manifesting as fear of transformation and stubbornness. Consequently, when weight regain occurs, they are more likely to feel defeated and panic, triggering a series of uncontrollable behavioral backlashes.

The opposite of the “fixed” mode is the ‘flowingness’ mode. Individuals who adopt this flowing mode have clearer self-awareness and a more positive overall sense of self. These “fluid” individuals are highly sensitive to their emotions, able to perceive their true feelings immediately and respond accordingly.

They are more accepting of their imperfections, viewing past regrets with compassion, embracing new changes without fear, and maintaining a more open attitude.

Research indicates that even when facing weight regain, these “self-forgiving” and “self-compassionate” flowing individuals demonstrate better subsequent performance (Pychyl, 2010). They are better at promptly curbing behaviors that lead to weight regain, adjusting their mindset, and continuing their fitness plans.

Therefore, if you wish to maintain your weight loss results, you also need to adjust your mindset—becoming more flexible, more attuned to your feelings, and more compassionate and forgiving toward yourself.

What to do about weight regain?

1. Adjust your plan

First, factor in the possibility of weight regain when you start your weight loss journey (or when everything is going smoothly). While you're still in a positive mindset, prepare contingency plans for various scenarios. This way, you won't panic when it happens.

Additionally, even if you're highly motivated at the beginning, don't set overly strict goals.

A 20-year U.S. study revealed that among women prone to emotional eating during stress or instability, those with the strictest diets gained the most weight—averaging 48 pounds.

Participants with more flexibility in their eating plans gained less than half that amount under similar conditions.

2. Extra Rewards

During plateaus, consider setting extra reward systems for yourself (it’s incredibly frustrating to put in so much effort with no change on the scale). Give yourself appropriate encouragement.

For example: If I stick to this month’s plan, I’ll buy those workout pants I’ve wanted for ages.

3. Embrace Rebounds as Opportunities

If you can maintain perspective and not view weight fluctuations as a monster, they actually offer valuable insights into yourself.

For instance, we might be less attuned to our inner world, but changes in weight are easily observable. When weight creeps back up, reflect on recent habits:

Have I been eating more or moving less? In what situations do I overeat? Has stress been overwhelming lately? When am I most vulnerable? Am I anxious about change? What exactly am I anxious about? Am I truly ready for this new chapter?

Understanding these questions not only assistances weight loss but also fosters self-compassion and self-awareness. It helps us transition from a rigid mindset to a more fluid approach, laying a solid foundation for embracing future positive changes in life.

Renowned medical and clinical exercise psychologist Dr. James L. Millhouse noted that lasting weight loss can only be achieved through lifestyle transformation (Borreli, 2015). Indeed, it could be said that permanent weight loss requires both lifestyle change and a shift in self-identity.

You must first embrace a new way of living while contemplating the identity you will cultivate with a new physique. By continually examining your psychological state, your weight loss journey may finally gain momentum.