For most people that go on a diet, they may reach their weight loss goal, but what ends up happening next? They go right back to their old ways and regain back all the weight that they lost, and may even go heavier than they were previously. This is called “yo-yo dieting”, whereby you cycle between weight loss and weight gain as you hop on and off diets.
Not only is this frustrating as you try to maintain a healthy weight, but it can also be harmful to your body, particularly metabolic damage. It can raise the level of metabolic hormones that lead to weight gain (as reported by the Mayo Clinic) in problem areas like your stomach, hips, and thighs.
Beyond the physical toll that it takes on the body, it also comes with a mental toll. All of that fluctuating up and down makes it harder for you to break the cycle. You become less convinced that you’ll ever truly be able to maintain a healthy weight.
How to Break Yo-Yo Dieting Cycles
If you find yourself consistently going up and down in weight, hopping on and off diets, there are ways to get out of the cycle. Losing weight takes a total lifestyle change – it’s not something that you can dip your toes in. If you aren’t fully committed to it, you’ll end up falling off your diet and gaining the weight back. Here are some tips to help keep you on track.
Find Ways to Deal With Stress
A lot of times when we stray from our diet, it is due to stress. We may be bombarded at the workplace, have family coming to town and need to prepare, there are just too many activities going on to keep you disciplined in the kitchen, etc. There are many things that pull our attention away, and stress leads to eating unhealthy snacks for convenience.
It is helpful if you write down a list of activities that help you de-stress and center yourself. Perhaps you find reading a book a calming activity. Maybe it is going out for a jog or a run or a bike ride. Maybe you like to practice yoga or meditation. The next time you feel overwhelmed and find yourself wanting to reach for some comfort food, consult your list and pick out an activity that will put your mind at ease.
Alter Your Goals
Many people set out to lose weight to look good for an upcoming event. Sometimes it can be a wedding in the near future and you want to look good in that dress. Maybe you have a vacation coming up and you want to look good in a swimsuit.
While these are good goals to follow, they aren’t sufficient. Instead, you need to be thinking long-term with your goals. Rather than wanting to look your best for an upcoming event, the goal should be a long-term achievement of maintaining a healthy weight.
Add Supplements for Appetite Suppression
If you find that you don’t have the discipline to stick to healthy food choices and feel as if you are always hungry, you may want to add a diet pill to your routine to help with curbing your appetite. I run through a list of the top diet pills on this page here (dietpillreviews.com/best-rated-weight-loss-pills), many of which have appetite suppressant properties that can help to lower your cravings. For that purpose, my top recommendation is PhenQ (which I review here), one of the most popular diet pills on the market. Not only will it decrease your appetite, but it can also boost your metabolism so you burn calories faster, as well as give you more energy to get through the day (and your workouts!).
Don’t Focus So Much on the Details
When you’re on a diet, you more than likely are following a calorie-restricted meal plan and are meticulously counting your calories. These are details that can help guide you and make sure you stay on track, but they add a lot of stress to your life. As mentioned above, stress can lead to overeating (or eating the wrong things for comfort).
Instead, focus on the positives. How does eating right and exercising make you feel? Soak in all of the effects that you are experiencing from following your diet. You probably have more energy, are sleeping better, losing a little weight, and generally feeling better. Focus on the positive effects, and don’t get so bogged down on the details.
Join a Community
If you are tackling your weight loss battle alone, it can be easier to quit. Consider joining a weight loss community (there are many online) to add some accountability to you reaching your goals. If someone else is aware of your journey, you feel more motivated to reach your goals. They can be there for support and encouragement and will be there to help you celebrate the successes along the way.