APPLICABLE NUTRITION
7 Ways to Successfully Beat yo-Yo Dieting
What is Yo-Yo Dieting?
The clinical term for “yo-yoing” is weight cycling, which means gaining weight unintentionally then dieting in response, and regaining that weight once again.
While fad diets make big promises, they have a dirty secret: They’re usually not designed for lasting change. Research shows that 80 percent of people who lose a significant amount of weight (defined as at least 10 percent of their starting body weight) regain it within a year.
Here are 7 ways to beat Yo-Yo Dieting
1. Know your body
Understand that when you’re in a weight loss phase you’re body is primed to either gain or lose. Every time you yoyo in extreme weight with fad diets, it becomes harder to lose the next time. When you slow down your metabolism tnghis also effects the amount of calories you burn at rest making it hard each time to lose the weight again.
2. Learn to win outside of the box
Learn how to eat out and win outside of a Tupperware but remember that even when you’re in a calorie deficit, it becomes really hard to stick to consistency with the lingering cravings that come from restaurant and fast food. Typically leading to you yoyoing week in and week out.
3. Focus on 'failing forward'
Self compassion when you do make poor choices is crucial, instead of allowing that to spiral you even more. Guilt and shame helps no body. Focus on “failing forward”. You won’t be perfect, your will power will not be formidable and that is okay, the important thing is to get right back up.
4. ‘You are not alone...’
Utilize support system to close the gaps when you do spiral. It may be your current patter to let one hour of poor choice turn to a couple of days, even weeks. Focus on breaking the amount of time it takes you to get back up. I find that releasing this to those in your corner of accountability makes a massive difference instead of staying in the dark by yourself too long.
5. The scale is just a number
Utilize non scale victories and other tangible things like life experiences to propel your choices forward. Sometimes the focus is so rooted on the scale or temporary motivation and that is just not enough to break yoyo dieting long term.
6. Let the past propel you forward
Never forget where you started. I am constantly reminding clients to remember where they started, so that if they do find themselves falling back into old patterns, it will add another level of conviction for them remembering where they do not want to be again.
7. Find your deeper WHY
If the reason for you losing weight isn’t deep enough, it will not be sustainable.
DON’T want to lose the weight to prove people around wrong. DON’T lose weight just to get a beach body.
FIND the a deeper reason and you will not have to fight with yourself to justify your own mission.
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