How to Stop Yo-Yo Dieting: Tips for Lasting Change

How to Stop Yo-Yo Dieting:  Tips for Lasting Change
Stop Yo-yo Dieting and Get Into a Healthy Weight Loss Mindset.
An incredible amount of research is going on covering every angle of dieting and weight loss, from exploring what foods to eat, to which exercises are best, what supplements to take, and what plans really work. Every avenue that can come to mind is being studied somewhere, somehow. Even dieting willpower has become a subject of genetic study. Yet with each tidbit of information scraped up daily, there is still no magic bullet. There is no single, special, whatcha-ma-call-it that will work for everybody.

So how do we shed those extra pounds without getting them back?
Maybe we should take a closer look at dieters who have been successful; yet instead of focusing on what they did, let’s look at how they thought instead. In other words, let’s focus on the type of mindset needed for successful dieting.

Stop Thinking Diet and Start Thinking Change.
It’s all right to go on a diet plan for a few weeks or to take an appetite suppressant for a short while to help you lose weight, but these are not going to work in the long-term. In fact, studies have shown that most people regain weight just 6 months after starting a weight loss program, no matter which one it is. This is because it’s hard to stick to a strict regimen that feels (and often is) unnatural. Without realizing it, we slip back into old habits and routines, and before we know it, the pounds have returned. So what do we do? Go on another diet!

This time around, the goal has to be more than “lose X amount of pounds.” You must have a life-long strategy. You must not only resolve to change your habits but also change the way you look at your life and yourself.

Tips to Stop Yo-Yo Dieting:  Yo-Yo DietingInstead of deciding that you’re on a diet, decide that you’re pursuing a healthy lifestyle. 
  • Make this a lifelong commitment: Understand that the weight can always creep back on, so start thinking long-term. If you don’t, you’re setting yourself up for a future cycle of yo-yo dieting. While it’s fine to choose a plan to help you lose weight initially, remember that you must also have a plan for keeping the weight off. Therefore, when choosing a diet plan, look for one that encourages the development of healthy habits that you can stick to.
  • Replace old habits with better ones: This can simply be dumping sweetened cola for carbonated water or walking the dog for an extra 1/2 mile. Look at what small things you can do better, and change one habit at a time. Before you know it, your whole lifestyle will be totally different and much healthier.
  • Find food choices you can stick with: You will get tired of eating the same foods day in and day out, so explore new foods and low-calorie or low-fat recipes. By building your own personalized collection of healthy food choices, you will ensure life-long success.
  • Adopt habits that increase physical activity, but ones that you enjoy: Exercise doesn’t always have to be at the gym. It can be anything that gets your heart rate up and challenges your body. So approach this as you approach finding new recipes and foods: Exploring all the variety in life can be fun. Some ideas: yoga, water aerobics, jump rope, dance exercise, family kickboxing.
  • Keep up to date with the latest topics in healthy living and fitness: Subscribe to a magazine or online journal, so you will always have fresh ideas for different foods or meals to try, and tips on staying active.
  • Don’t feel like you’re denying yourself: The worst thing about weight loss diets is that there’s often the feeling of deprivation…you can’t have this or eat that. Allow yourself a treat or snack that you truly enjoy, and just take your time and cut back portions.
  • Stop thinking of choices as good or bad, black or white: When it comes to food, think of value instead. 
    This simple change in how you approach food choices can be incredibly empowering. It forces you to confront the issue directly. Successful dieters all share this one trait in common: They tackle problems head-on, so you should too.