A prescribing pharmacist has outlined psychological strategies that help people change how they think about food rather than relying on strict diets. These techniques aim to reduce the cycle of yo-yo dieting, which affects an estimated 35% of British adults who regain weight soon after losing it. With nearly half of UK adults attempting weight loss in recent years, Ahsan Bhatti from Quick Meds argues that mental resilience is as important as nutrition and exercise.
“Most people trying to lose weight focus on their meal plans or gym sessions, missing the mental side of shedding pounds,” he said. “The right psychological approach separates those who yo-yo diet from those who keep the weight off for good.”
He highlights mindful eating as a starting point. “Paying full attention to meals changes your whole relationship with food,” he said. “Noticing flavours, textures and colours cuts how much you eat while making each bite more satisfying.” He encourages removing distractions during meals so people can better recognise genuine hunger rather than eating for emotional reasons. Research supports mindful eating, showing it increases satisfaction and reduces calorie intake by improving awareness of fullness cues.
Ahsan also focuses on thought patterns that undermine progress. “Too many people tell themselves diets never work for me, which becomes true through self sabotage,” he said. He recommends shifting to constructive statements like “I make healthy food choices”. This approach, rooted in cognitive behavioural principles, helps maintain motivation by replacing negative narratives.
Visualisation is another technique. “Your brain processes imagined scenes almost as strongly as real experiences,” he said. “Just five minutes daily picturing yourself at your target weight fires up motivation centres in your brain.” He suggests imagining specific situations such as confidence in well fitting clothes or positive comments from others. Evidence shows vivid mental imagery can strengthen commitment to long term goals.
Emotional eating remains a common obstacle. “Many people grab food when anxious, bored or stressed instead of responding to actual hunger,” he said. Ahsan advises keeping a food and mood diary to identify triggers and then using alternative actions when cravings appear for emotional rather than physical reasons. Behavioural studies indicate that this combination of tracking and substitution increases self awareness and reduces impulsive eating.
Portion control can also be influenced by environment. “Your plate size directly controls portion sizes without you noticing,” Ahsan said. “Smaller plates create an optical illusion of bigger portions, making you feel satisfied with less food.” Studies on the Delboeuf illusion support this. The NHS Digital Weight Management Programme uses adjustments such as plate size, with completers losing an average of 3.9kg over 12 weeks.
Social support plays a further role. “Tell your goals to close friends or family, or find someone who checks your progress regularly,” he said. “Knowing someone else is aware of your goals creates pressure to stay consistent.” Research on social influence shows that external accountability strengthens adherence to weight management plans.
Tracking food, exercise and progress is another recommendation. “What gets measured gets managed,” Ahsan said. He believes journals or apps improve awareness of habits and patterns. He also encourages people to record non scale changes. “Pay attention when clothes fit better, energy increases or you finish physical tasks without getting breathless,” he said. “These changes typically show up before major weight loss becomes visible.”
Ahsan’s remaining points reinforce the value of steady, holistic habits.
These include:
- Building supportive networks
- Recognising non scale victories
- Prioritising sleep, hydration and stress management
“Weight management works best when tackling physical, emotional and mental factors together,” he said. This reflects UK government guidance, which promotes broad lifestyle shifts instead of narrow dieting solutions.
The NHS Digital Weight Management Programme, launched in April 2021, blends nutrition advice with psychological tools and has received more than one hundred and fifty thousand referrals as of March 2024. Ahsan stresses that progress requires patience. “Small, consistent changes produce lasting results. Quick fixes almost never deliver long term weight control,” he said.
For people caught in yo-yo dieting, these psychological strategies offer practical ways to build a healthier and more sustainable attitude to food.
