How To break The Negative Cycle Of Yo-yo Dieting

Are you finding yourself trying diet after diet to try losing weight? If you are losing and regaining weight due to weight cycling or yoyo dieting, this article is for you. What is yoyo dieting? And why you must overcome this risky practice.

Yo-yo dieting, also known as weight cycling, is the repeated loss and gain of weight, which can have negative effects on the body. Here are some of the effects of yo-yo dieting, as found in various search results:

• Due to the effects of on/off dieting on the hormone leptin, you may experience increased appetite leading to more weight gain over time.
• You get increased body fat percentage
• And unhealthy changes in body composition over time
• More fat and less muscle mass
• There is increased risk for coronary heart disease and sudden cardiac death in women
• And increased risk for disease in general
• Harm or loss of bones in the long-term
• Not likely to lead to long-term weight loss or health improvement

While weight loss is generally good for health, yo-yo dieting can have negative effects and may not lead to long-term success in achieving and maintaining a healthy weight. It is recommended to focus on developing long-term healthy habits and lifestyle changes for sustained weight loss and overall health. But how do you break the cycle of yo-yo dieting?

Breaking The Cycle of Yo-yo Dieting Involves More Than A Quick Fix Or Fad Diet

Here are some tips on how to break the cycle of yo-yo dieting:

1. Stop looking for a quick fix: Instead of trying to change your entire life in one day, start with a maximum of five small habits you want to change over time.

2. Set yourself up for success by setting goals you know you can reach. This will build up your confidence to continue making changes and help stop you falling for the next big idea in the yo-yo dieting headlines.

3. Focus on behaviour, not on the scale: Instead of focusing on the number on the scale, focus on building healthy habits that will last a lifetime. Its good to have a weight goal to aim for, but it should be due to changes that you can life with.

4. Identify your triggers and tendencies and work on changing your behaviour around food. If you are comfort eating due to stress at work. try to address the situation at work and also seek support on how you respond to stress.

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5. Say no to diets and detoxes: Avoid fad diets and detoxes that promise quick weight loss. Instead, make small, permanent lifestyle changes that you can stick to for the long term.

6. Exclude processed foods and refined sugar from your diet: Start by excluding refined sugar from your diet. This can help you make healthier food choices and avoid the temptation to binge on junk food. Refined foods increase the amount of insulin your body makes, which in turn make you feel hungry soon after a sugary snack.

7. Practice mindful eating: Plan the amount and type of food you eat every day and balance your diet with a healthy amount of nutrients. This can help you avoid overeating and make healthier food choices. Always eat colourful vegetables on a daily basis.

8. Build resilience: Regaining weight doesn’t have to be in your future. Build your resilience and break free of the weight-loss-and-regain cycle by making mental and physical shifts. Create a mantra to repeat to yourself affirming yourself worth and your will power.

9. Focus on building rituals that promote sustainable health and avoid crash diets. Breaking the cycle of yo-yo dieting requires a comprehensive approach that is individualized to your personal needs and weight-loss goals. Make specific, measurable, attainable, realistic and time specific goals. For example “I will walk for 5 minutes after my supper every evening” – an evidence based action to support weight control.

10. It is recommended to seek the help of a one to one coach who can support your weight-management strategies that can help you achieve weight-loss success and long-term weight maintenance. Its also good to have a good support network to help with life style changes.

How To Find A Support System To Help Break The Cycle Of Yo-yo Dieting?

Finding a support system can be helpful in breaking the cycle of yo-yo dieting. Here are some tips on how to find a support system:

Join a support group: Joining a support group can provide you with a sense of community and accountability. You can find support groups online or in-person. While a weight-management specialist can provide you with personalized support and guidance. They can help you develop a plan that works for you and provide you with the tools you need to succeed.

Another approach is to enlist the help of family and friends: Enlisting the help of family and friends can provide you with emotional support and encouragement. They can also help you stay accountable and motivated.

For regular exercise it good to have a workout buddy: Finding a workout buddy can provide you with the motivation, fun factor and accountability to keep you going. You get to work out together and keep each other on track.

Another source of self help is to use social media: Social media can be a great way to find support and connect with others who are going through the same experiences as you. You can join groups or follow accounts that provide inspiration and motivation. Whatever approach you chose, breaking the cycle of yo-yo dieting can be challenging, but having a support system can make it easier.

A final word

Remember that everyone’s journey is different, and what works for one person may not work for another. It’s important to find a support system that works for you and provides you with the tools and resources you need to succeed.

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REFERENCES:

Hendricks P K M and N H Herbold (1998) “Diet, activity, and other health-related behaviours in college-age women” Nutrition Reviews. MID: 9564178 DOI: 10.1111/j.1753-4887.1998.tb01696.x

Strohacker K, Carpenter K C. et al (2009) “Consequences of Weight Cycling: An Increase in Disease Risk?” International Journal of Exercise Science Int J Exerc Sci. 2009; 2(3): 191–201. Published online 2009 Jul 15.