Tired of watching your weight go up an down?
Losing weight can be tough and keeping the weight off takes effort and focus until you are able to settle into the lifestyle change. Yo-yo dieting, or weight-cycling, is common in 54% of Americans who are trying to lose weight. Research shows the results of these quick fix-short term diets are not permanent, and people not only regained the weight within 3 months, but put on more than they started with! Quick fix yo-yo diets fuel a $59-billion-a-year industry of supplements, books and packaged foods that promote weight loss. Efforts for quick fix diets don’t stick and most Americans will try out a new plan four times a year. The biggest issue is, Americans have the mentality that a diet is something to go on and then get off as quickly as possible, but lasting weight loss requires making lifestyle changes that will work long term. Yo-yo dieting causes you to drop mucle instead of fat or replace muscle with fat.
“It’s not only your waistline that suffers from yo-yoing. Repeated crash dieting increases metabolic hormones, such as insulin, and elevates levels of sex hormones, including estrogen,” says Andrea Pennington, MD. “These changes cause you to start putting on weight around your middle, which research has linked to insulin resistance, diabetes, high blood pressure, and heart disease.”
Your confidence also suffers from yo-yo dieting. The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the constant ups and downs. Which is why we know you’re ready to lose the weight and keep it off. Here are nutrition tips that will help you balance the scale for good.
1. Back to the Basics
Healthy, balanced diet and exercise! Eat breakfast like King, Lunch like a queen and dinner like a pauper. Your meals should be well balanced to satisfy hunger, be nutrient rich to replenish your body after exercise, fight diseases, and curb sugar and/or salt cravings that lead to another yo-yo diet or binging.
2. Change you goals
There will always be a reunion, wedding, or vacation to slim down for. But once the big event has come and gone, what will keep you from splurging on dessert every night? With special-occasion weight loss, it’s all about dropping pounds quickly Do this too often and you may find that it’s even harder to lose than before. Constant crash dieting causes your body to cling to the calories you do eat because it’s not sure when it’s going to get more. Rather than keep the pounds off just long enough to impress strangers on your vacation, think about rewarding long-term achievements. Maybe you want to train for your first half-marathon or get in shape to hike the Grand Canyon. Setting a big new goal each time you check one off your list will keep you headed in the right direction.
3. Scale Back
Yes, the point of dieting is to ditch pounds, but focusing solely on calories in and calories out can make it hard to stick to your plan if you aren’t seeing results. Even if you’re doing everything right, your weight can fluctuate based on the time of day or how hydrated you are.In fact, research shows that women who fixate on counting calories and restricting their food intake report more stress and have higher levels of cortisol, which is linked to overeating. Instead of obsessing about every morsel, think about how eating right and exercising make you feel. Do you have more energy? Are you able to keep up with your kids? If you take the time to notice the positive effects of each healthy behavior — whether it’s pushing away from the table before you clean your plate or biking for 30 minutes a day — it’s easier to motivate yourself to stay on track.
4. Share Your Meals
Once again, FOOD JOURNAL!Studies show tracking what you eat every day can help you lose twice as much weight as to people who wing it. But once again, it’s important to know it a Food Journal-not calorie journal! Log what you eat and how it makes you feel and your energy levels so you know what works best for your body!
Courtesy of fitnessmagazine.com