Yo-yo dieting is a term that refers to the continuous cycle of gaining and losing weight. In the process, a dieter will stick to a certain diet program; lose weight and then gain weight again repeatedly. For people who are stuck to this cycle, it’s frustrating to keep losing and gaining weight. Is there a way to achieve long term weight loss results and avoid yo-yo dieting for good? You bet! In today’s post, we are dishing out helpful tips to prevent yo-yo dieting forever!
A Healthy Diet to Stick To
Most people are sucked into an endless cycle of losing and gaining weight because they haven’t found a diet program that they can really stick to 100%. And a majority of dieters have an “all or nothing” mentality. They want to lose weight fast but are unwilling to make healthier changes in their diet. Essentially, those who are stuck yo-yo dieting are just replacing one bad habit with another. For example, a person who never visited the gym all his life will start waking up at 5 AM to exercise.
Shocking the body to stay thin does not guarantee lasting results. Sure, you might lose weight during the first two weeks but if you don’t stick to your new routine, you will gain back what you lost. Our advice is to stick to a diet or workout program that you integrate to your day-to-day routine effectively. This will help you stick to your new routine easily. Make the transition as pleasant as possible to encourage yourself to follow through with your new routine.
Set Realistic Goals
Don’t think you can lose 100 pounds in under two weeks. Make sure your diet is something that you can stick with and set realistic goals. Unfortunately, fad diets – including Atkins, South Beach, and Weight Watcher System – are almost impossible to maintain for long-term. Dieting should not be perceived as a quick fix but rather, as a permanent change to your lifestyle. Set realistic goals and enlist the help of a dietician. Your dietitian will develop a diet plan that works according to your lifestyle and weight loss goals.
Don’t Expect Instant Weight Loss
And once you have found a diet program that works for you, don’t expect immediate results. Don’t expect your new diet or fitness routine to help you shed 50 pounds in just a week. You have to give your new lifestyle a chance to create a difference to your body weight. According to the National Institutes of Health, healthy weight loss is about 10% over the course of 6 months.
Studies show that socializing is instrumental to long-term weight loss. It can improve the odds of maintaining weight loss for good. So by all means, drag your friends along for the ride and surround yourself with people who understand what you are going through. The battle against the bulge is easier when you have the support you need from people who care.
Track Your Progress
If you are truly committed to losing weight and staying healthy for good, start tracking your progress. Get a food and fitness diary and list down your current weight and body measurements. Measure and weigh yourself every two weeks. List down all the foods you ate in a day. Go the extra mile by recording your mood changes and hunger levels as you eat. From here, you can check when you’re satisfying your hunger or eating your feelings away. If you’re an emotional eater, look for healthier ways to cope with your emotions.
Don’t depend on dieting alone if you want to achieve long-term results. You want to focus on sticking to a healthy lifestyle and getting a lot of exercise to keep the weight off for good!