How to get out of a yo yo dieting pattern? The clinical term for the cycle of yo yo is gaining weight unintentionally then dieting in response and gaining the weight back. You go back on a diet and then it repeats again. Research in the Obesity review reveals that 80% of people who lose a significant amount of weight gain it back within a year.
That is an alarming and defeating statistic for anybody that wants to lose weight and keep it off permanently. When you restrict too much in any diet such as restricting carbs or fats in your macronutrients your body rebels by slowing your metabolism. And so, you may lose the weight, but you gain it back because your metabolism has been dramatically hammered and slowed down because of the extreme restriction. Yo yo dieting causes extreme weight fluctuations and the changes of sustainable weight loss is slim to none.
How to get out of a Yo Yo dieting pattern?
Quick fix diets are all about restrictions and extremity.
The fitness industry is full of yo yo diet programs that are extreme and non-sustainable.
The reason yo yo diets are appealing is that it promises you this quick fix weight-loss result. We gravitate to diets that sound sexy and stand out. But sometimes the sexiest diets are not necessarily the best ones that are sustainable from a lifestyle perspective. Most of the time they are not the best for you from a long-term perspective.
How to get out of a Yo Yo dieting pattern?
Here are some things you can do to avoid yo yo dieting:
- Eat regularly and try not to skip any of your three meals whether be it breakfast, lunch, or dinner. When you skip meals, or you wait for a long time to eat any of your meals you tend overeat and overindulge which spills into excess calories.
- Drinking 6 to 8 glasses of water per day will help make you more fuller and suppress your appetite. And you will not want to eat as much food.
- Set realistic expectations for your fitness and weight-loss goals. If you set unrealistic goals and you do not accomplish them it will make you give up on your goals.
- Reducing stress will help with you weight-loss goals. The more cortisol is being released the harder it is to lose weight. When we see progress, we keep on the right path and tend not to lean on unorthodox diet or workoutschemes.
- Limit and minimize your alcohol intake. As alcohol is extra calories you do not need when you are on a structured fitness and healthy dietprogram.
- Exercise regularly at least a minimum of 3 to 4 days a week of cardiovascular fitness and resistance training. One hour day ofworkout will keep the doctor away and that is such a true statement.
- Incorporate fruits, vegetables, whole grains, lean proteins in all your meals giving you a balanced whole diet approach.
“The fitness industry is full of yo yo diet programs that are extreme and non-sustainable.”
The Bottom Line doing all these things that are mentioned will help with your heart health and your overall health.
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References
Research in the Obesity Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4205264/
Mehta T, Smith DL Jr, Muhammad J, Casazza K. Impact of weight cycling on risk of morbidity and mortality. Obes Rev. 2014;15(11):870-881. doi:10.1111/obr.12222
