The Great Yo-Yo: Why My Sleep Debt is Sabotaging My Waistline

Right, it’s another blog post. I’m taking advantage of the speech-to-text feature again because if I don't speak these thoughts out loud, I’ll hide from them forever.

Today, I need to talk about my weight.

Over the years, I have been a massive "yo-yo" dieter. I have swung wildly from being morbidly obese to being actually quite skinny and lean. I’ve spent time trying to pinpoint why I fluctuate so drastically, and I’ve realised it comes down to a binary mindset.

I am either "Laser Focused" (100% on it, weighing every gram) or I simply "Don’t Give a S*"** (eating whatever is in open sale). There is no middle ground.

The Timeline of the Slump

Looking back at the data, the pattern is obvious:

 * Late 2024: I was in "Laser Mode." Between September and December, I was ultra-careful. I joined Slimming World, followed the programme to the letter, and lost 3 stone in 12 weeks. I knew the consequences of bad food, and I avoided them.

 * Summer 2025: The slide began. I went on an all-inclusive holiday. Naturally, you have to enjoy yourself—drinking, good food, relaxing. But when I came back, my clothes were tighter, and I never managed to flip the switch back to "focused."

 * Christmas 2025 (Now): I have ballooned. I have really indulged—sweets, chocolates, and loads of "crap food."

The "Pagan" Excuse

I’ve been telling myself that this is just what winter is for. In pre-Christian times, the Pagans would slaughter their cattle and literally spend the grim winter months eating and getting drunk just to survive the cold.

That has literally been my Christmas. Just getting through the dark months by hibernating and eating. But the festive period is over, and I have a holiday to Turkey coming up. I refuse to look fat in those photos.

The Science: It’s Not Just "Willpower," It’s Sleep

In my last post, I admitted I’m running a 20-hour weekly sleep deficit. I’m realising now that my weight struggle isn’t just about being "lazy" with my diet; it is biologically linked to my exhaustion.

Science backs this up. When you are sleep-deprived (like I am), two major hormones go haywire:

 * Ghrelin levels spike: This is the "hunger hormone." When you sleep 5 hours a night, your body screams for high-calorie, sugary energy to stay awake.

 * Leptin levels drop: This is the hormone that tells you you’re full.

Basically, my tired brain is chemically programmed to hunt for biscuits and crisps. The "lunchtime walk" feels impossible because my body is trying to conserve energy, not burn it.

The Plan for 2026

I know I can do this because I’ve done it before (hello, 3 stone loss in 2024). But I also know that relying on "willpower" alone is going to fail if I’m exhausted.

To get ready for Turkey, I need to attack this on two fronts:

 * The Environment: I am going back to work soon. I need to physically remove myself from temptation. No office biscuits. I’m spending my lunch breaks walking, getting away from the food and the desk.

 * The Mindset: I need to stop viewing food as a way to stay awake.

 * The Sleep: As mentioned in my last post, I have to fix the sleep to fix the cravings. If I get my 7.5 hours, the "laser focus" will be much easier to maintain.

I’ve done it before. I’ll do it again. But this time, I’m doing it with my eyes open (and hopefully, a bit more rested).