How to Stop Yo-Yo Dieting

Weight gain, weight loss, weight gain... we've got 8 tips 

for keeping the pounds off for good

Are you constantly losing weight—only to gain it back again? You might be starting to wonder if you'd be better off just accepting your belly rolls. But we promise, the perils of being overweight still outweigh the risks of yo-yoing.

So how do you quit the cycle for good? It is possible:

Be realistic
"Make sure your diet is one you can stick with," says Anne Fletcher, R.D., author of Thin for Life. No crash diets or fads that will be impossible to maintain. In fact, reconsider the whole notion of dieting as a temporary fix. Think of what you're doing as a permanent lifestyle shift: "This is how I eat now."

Be patient
Don't try to lose too much too soon. A healthy goal for slimming down, according to the National Institutes of Health, is to reduce your weight by approximately 10 percent over six months.

Be supported
Researchers have found that socializing with others who have successfully lost weight improves your odds of maintaining your own weight loss. So enlist a buddy or join a group.

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Be analytical
Record your mood changes and hunger levels so you can learn to distinguish when you're eating for emotional reasons. 

Be vigilant
"If you lose 30 pounds and then gain three, it's easy to think that's no big deal. But it's a slippery slope," says Gary Foster, Ph.D., director of the Center of Obesity Research and Education at Temple University in Philadelphia. Especially if you have a history of yo-yoing. Weigh yourself weekly, and have a clear plan of action ready if the scale swings too far. 

Be flexible
"Switch eating plans if you get bored," says Michael Dansinger, M.D., weight-loss and nutrition advisor for The Biggest Loser and assistant professor at Tufts School of Medicine in Boston. Research indicates you're more likely to be successful. 

Be active
Besides consuming a low-calorie, low-fat diet and being mindful about self-monitoring, you must exercise. This is the key strategy that keeps the 6,000 members of the National Weight Control Registry (an ongoing study of adults who have lost at least 30 pounds and kept it off for a year) from regaining weight. That doesn't mean you have to train for a marathon: Half an hour of walking every day is all you need to burn calories, build muscle, temper cravings, and increase "feel good" endorphin levels. 

Be optimistic
"One of the most important tips for being a successful weight loser is not to let past failed attempts keep you from trying again," Dansinger says. "Every time you fail, you get more insight about what to do differently next time."

Have you struggled with the effects of yo-yo dieting? Comment below tips you've found helpful to conquer your yo-yo diet cycle!

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5 Weight Loss Motivation Tips That Work

Stay Focused on Getting Slimmer and Staying that Way

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“I’m going to be a fat blob on my wedding day!” The voice on the other end of the phone was desperate. “Can you help me?”

So Karen came to see me. “It’s always the same,” she told me. “I’m motivated for a few days and lose weight, then something happens. I gain everything – and more – back again! My wedding’s in three months! That should be motivation enough, but lately my weight’s been even more all over the place!”

Karen was right. Weight loss motivation is easy…at first. Rapid progress, compliments, wearing outfits you really want to, feeling more attractive, having more energy. All this positive feedback is motivating, captivating. Yet this weight loss ‘honeymoon period’ inevitably wanes. And then it can get tough.

Slim people do it! How?

Living as a slim person is a way of life. A healthy weight won’t be sustainable long-term if it requires constant positive feedback and the excitement of feeling newly slimmer.

“What do you mean: ‘Something happens’?” I asked Karen.

“Well, I might have a problem at work, or my kids wind me up, or I start worrying about being fat at my wedding!”

Ah, so Karen, like millions of people who struggle with their weight, was using food for emotional support as well as simply nutrition.

We had a simple goal, then. Karen needed to start thinking and behaving like a slim person long-term, up to and beyond her wedding. What follows are some of the approaches we used; you can ‘make them your own’ so they really work for you.

Tip 1: Think slim

This tip is about that all-important moment: What do you experience just before you eat something? Do you tussle with yourself? “I really shouldn’t… but I want to!” Do you imagine how the food will taste, even feel in the mouth? Or do you focus on the real consequences, rather than the temporary satisfactions of eating?

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People who are overweight tend to imagine how food is going to taste and feel as they eat. In contrast, people who naturally ‘eat slim’ tend to imagine how that pie or cake will feel heavy in their stomachs for so long after they’ve eaten it. Jumping from a great height might feel fun whilst it lasts, but the consequences that come after we hit the ground are what we consider when deciding not to do it.

So when you’re tempted to eat something you don’t need, practice imagining how your stomach is going to feel ten minutes or an hour after you’ve consumed that weight-increasing food. Keep it up until this becomes a natural habit for you.

Tip 2: Surround yourself with slim people

No, I’m not suggesting you dump all your less-than-slender friends. But research has shown that the average body type of the people with whom you hang out affects your weight and size (1). Start hanging around with slimmer, fitter types (perhaps at the gym) and your subconscious mind will pick up a new template for what is ‘normal’. Karen started hanging out and socializing with slim types at a jogging club.

Tip 3: Be fair to yourself

Imagine someone walks up a hundred steps but feels a bit tired, so they stop and step back down one step. They tell you bitterly: “Now I may as well forget this whole idea of reaching the top! I’ve totally blown it!”

What?! You’d think that was crazy, right? Acting as if all that progress, the 99 steps they did climb, never happened – because they had one slip! But people do this all the time when it comes to weight loss.

You lose weight, maybe four or five pounds, maybe much more. But you slip, have a bad day or a ‘weak moment’, and eat something you shouldn’t have. And what do you tell yourself? “I’ve completely blown it! Now I might as well really binge!”

Beware the perfectionism trap. Aim to eat sensibly and healthily most of the time, not all the time. We all consume more than we should of the wrong kind of food or drink now and then.

Everyone’s weight fluctuates a bit and you should prepare for this (once you’ve reached a healthy weight). Have a ‘sliding scale’ in your mind of a couple of pounds on either side of your target weight. No one can live for long under a self-imposed, too harsh dictatorship.

Tip 4: Weight loss is not a cure-all

Sure, being healthier, fitter, and so on will have positive and maybe unexpected ripple effects. However, even as a slimmer person you’ll still have a bad day in the office, moments of self-doubt, or times when you feel undervalued.

Many people feel let down when they become slimmer and then find that being slim doesn’t solve all their problems in one go. They then revert to eating poorly again. Don’t fall into this trap.

You have lots of different needs which need to be fulfilled in life. Being slimmer, healthier, and fitter is just one of them.

Tip 5: Eat when you’re hungry

I know this sounds obvious, but eating sugary foods causes a subsequent crash in energy, leaving you wanting more sweetness. On the other hand, eating for slow energy release is a sustainable way to keep your weight loss motivation firing on all cylinders without you having to consciously think about it. For slow-release energy, eat protein with every meal alongside ‘good carbs’ such as whole grains, vegetables, fruits, and beans. This avoids the ‘crash and burn’ of sugar overdosing.

Karen walked down the aisle over six years ago. I still see her at my gym sometimes. She tells me that the happiest day of her life was so happy because she felt so healthy. The fact that she was slim was (and is) just a happy outer reflection of the changes she’s experienced in the ways she feels and thinks about food.

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(1) Having an obese friend dramatically increases the risk of becoming similarly fat, according to a study published in the New England Journal of Medicine. Obesity is ‘socially contagious’, spreading from person to person in a social network, researchers said. The study found that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect was seen not among people sharing the same genes or household, but among friends.

Let me know if you found this helpful. Comment any other ideas or questions you may have or are unsure about.


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22 Ways to Stay Motivated to Lose Weight

Power through an "off" day and keep seeing results with these expert tips

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Stop Trying So Hard

The key to staying motivated is similar to fuel in a car—you don't need the motivation tank to be full to drive, you just need to prevent it from running empty, says Joshua C. Klapow, Ph.D., a clinical psychologist at the University of Alabama at Birmingham and author of Living SMART: 5 Essential Skills to Change Your Health Habits Forever. "I tell people not to waste precious time and energy on staying highly motivated because motivation has a natural rhythm. Most people see a drop in motivation as a signal of failure, but it's not," he says.

If you notice that your motivation is waning, give yourself a break from your diet or exercise plan for one to three days, Klapow says. "The problem with motivation is that the more people try to ‘catch' it, the more elusive it becomes; by allowing it to run its natural course and at the same time having a set of habit-changing skills (such as a meal plan for the week), you'll stay on track and your motivation levels will run their natural course."

Quiz Yourself

Need an instant dose of inspiration? Take this quick, healthy-habit quiz. (We've used diet as an example, but you can plug in any behavior that you're trying to maintain). "Answering these questions often helps to boost motivation just enough to remind you of why you started the diet in the first place," Klapow says.

If I stop my diet, how will I look in six months or one year from now?
If I stop my diet, how will I feel in six months or one year from now?
If I stop my diet, what will my health be like?
If I stop my diet, how will my family and friends be affected?

Clean Out Your Closet

If you're struggling to stick with your weight-loss intention, practice integrity in other areas of your life, suggests Andre Farnell, a certified strength and conditioning coach and owner of Better Body Expert. Clean out your closet (finally), pay off your debts, make good on your promises to friends, family, or co-workers. Practice sticking with promises or commitments you've made in other areas of your life in order to strengthen your own subconscious belief that you are able to uphold the promise of losing weight that you've made to yourself, Farnell says.

Steer Clear of Super-Skinny Models

Pinning and posting pictures of super thin models may seem like a good way to stay inspired, but according to a new study, it's more likely to hurt your progress. Researchers in the Netherlands divided women who wanted to lose weight into two groups: the first group was given a food journal with photos of thin models on the cover and interior pages, and the second group was given a journal with a neutral logo image on the front. While the neutral group lost weight, those given the journals sprinkled with supermodel images gained weight.

The scientists say that the images of models discouraged the women by creating unrealistic self-standards. Staring at photos of much-thinner women while logging food intake may have made them feel like they'd never be able to achieve that look, so they stopped trying. Instead of comparing yourself to unrealistic fashion models, stay inspired by posting images of you at your healthiest weight.

Focus on a Feeling

Too often we get frustrated by focusing on a specific number on the scale, or even a task we must do to reach our goal (like working out), which is a pretty quick way to zap your motivation, says Simon Rego, Ph.D., director of psychology training at Montefiore Medical Center/Albert Einstein College of Medicine in New York. Concentrate on your mood after you've eaten a healthy meal or how you feel after a great workout—motivation doesn't always have to come before an activity, Rego says. "If you focus on how you feel each time you exercise, you'll get all the benefits of burning calories, plus the reinforcement of remembering how good it felt to do it, which should increase your motivation to do more."

Build Your "Business Plan"

Any successful venture requires a plan that describes its mission and specifics on how to achieve it--without one, you have no idea where you're starting, where you're going, or how you'll get there, says Jenn Walters, a certified personal trainer and co-founder of Fit Bottomed Girls. Treat your goal as a business objective; If you were trying to accomplish something for a client, you probably wouldn't start out without a strategy. Once you've determined exactly what you want to achieve and your deadline, work backwards to create a monthly plan of action with realistic and specific goals (such as nixing that bedtime snack) and free of ineffective strategies like extreme cleanses or fasting.

Plant a Carrot Halfway

Rewarding yourself for reaching your goals is a great idea, but some undertakings can take months or even years to achieve, so you risk knocking the wind out of your sails before you even get close. Instead of waiting until you've reached the big finish line to reward yourself, plan something really amazing once you've reached your halfway point (like a trip to that spa in the Bahamas), suggests Dr. Susan Bartell, a psychologist and motivational speaker. You'll be less likely to throw in the towel when things get tough around that midpoint marker.

Act "As If"

Don't wait "until you lose the weight" to take that vacation, visit that old friend, or try that dance class; live out your goals now, and enjoy them along the way, says Stephanie Merchant, a certified health and lifestyle coach. Imagine you are already at your goal weight. How do you feel? What would you eat? What would you drink? How would your day look? What are you putting off doing until you reach that goal? Schedule it now and shift your mindset from "punishment mode" to a rewarding and empowering one to stay motivated, she says.

Hang Your Motivation By the Mirror

Whether it's your favorite pair of skinnies or a teeny bikini, putting a special piece of your wardrobe on display is a great daily motivator. Pick something you'll look forward to wearing and hang it close to your mirror. "I visualize myself wearing it and think about how good I will feel," says Marie-Pier Ouellet, a student in Montreal, Canada. Since it's an item you already own, it's much less likely to be an unrealistic goal (when compared to say, that photo of Gisele Bundchen in a bikini) and will help spike your motivation to keep hitting the gym.

Give Yourself Some Tough Love

Yes, picturing yourself wearing that bikini can be motivating, but for some people, imagining what might happen to you if you don't lose the weight can be even more inspiring. "I ask my clients what their lives will be like in five, 10, or even 20 years from now if they stay on the same path that they are currently on," says Matthew Richter-Sand, an Air Force veteran, personal trainer, and founder of NX Fit. "I make them imagine how badly they will feel and how much they've missed out on in life—it's absolutely critical that they're honest with themselves at this point. It's too easy to sugarcoat things and pretend like it's okay. It's not okay!"

Get Competitive

When it comes to losing weight, a little competition goes a long way. According to a recent study published in the journal Obesity, social influence of team-based weight loss competitions can help you lose up to 20 percent more weight than you would if you did it alone. Even more interesting is that team captains shed more weight than team members, likely due to their position and involvement in the group competition, the researchers say. So recruit a group of friends or coworkers and lead your team to victory!

Why Do You Exercise, Really?

If you're really going to stay motivated, the first thing you need to do is determine what actually motivates you, says Anne Dranitsaris, Ph.D., author of Who Are You Meant to Be? For example, if you are inspired by your family, focus on how exercising will help you remain in your kids lives well into your old age, she says. Take it one step further by getting your family involved—play tag with the kids, hit the gym with your husband, cook healthy meals for the coming week together on weekends. 
"In order to change your patterns of behavior, you first have to recognize your patterns and why they exist. If you can redirect that motivation into a new action, your goal will automatically seem more compelling and achievable."

Ditch the Daily Weigh-In

The scale can be a helpful tool for measuring your progress, but many people get in the habit of weighing themselves too often. "While some research shows that people manage (maintain) their weight better by weighing in daily, the same can't be said for losing weight," says Nicole Nichols, editor and fitness expert for SparkPeople.com. "Daily weigh-ins (or multiple weigh-ins per day) will only sap your motivation with a roller coaster of emotions and can cause you to freak out by temporary up-ticks in the scale (that have nothing to do with body mass or body fat)," she says. Instead, Nichols recommends stepping on the scale once a week—or even every two weeks—to better track your progress.

An Instagram-a-Day

They say a picture is worth a thousand words, and these days it's easier than ever to build a personal motivation gallery! Try tracking your progress by creating a weight loss diary via Instagram (or another similar photo app). Daily photos (we recommend posing right after a great workout or during a healthy meal) can document the changes in your body that you may not otherwise notice—and that the scale won't always show. (Plus, you'll definitely have a wide variety of before and after pictures to choose from when you're ready to display your final results!)

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Silence Your Inner Critic

We have a bad habit of using self-criticism as a motivational tool, especially when it comes to weight loss, but not only does it not motivate, it could actually sabotage your efforts, says Vanessa Scotto, a life coach specializing in behavioral changes. "When we kick into self-critical mode, we are actually engaging the portion of our brain that's linked into our fight-flight survival reflex," she says. This increases our cortisol secretion (the "stress hormone") which in turn causes cravings for fatty and sweet foods.

Next time you find yourself in critique mode, place your hand on your heart. Just holding it there and taking a few deep breaths can help change your physiological state, silence the negativity, and allow you to look in the mirror and have a fresh experience, she says.

Surround Yourself with Health

Stage your home to reflect the new (lighter) you, suggests Tara Zimliki, a personal trainer and bootcamp instructor. Stock and organize the fridge with healthy, prepped foods in clear containers, present fruit in beautiful bowls on counter tops, get a shoe rack to display your sneakers right by the front door, keep the dirty laundry off exercise equipment, etc. Adjusting your environment to reflect your intentions can make it that much easier to stay on track, she says.

Turn to Your Smartphone

With more weight-loss apps available than ever, instant motivation is just a tap away. Whether you can't muster the motivation to cook dinner (try a healthy eating app like BigOven to find recipes based on what's already in your pantry), need a little support (download Fitocracy to team up with a buddy), or you're just looking for a new way to get moving (try Zombies, Run!), there's a great app to help keep your motivation (and you) mobile.

List Your Reasons for Losing

Looking (and feeling) better on the beach is a perfectly valid reason for wanting to slim down, but it might not be enough to keep you inspired for the long haul. "Come up with a running list of all the things that are better about your life when you're at a lighter weight," Nichols says. Your list might include things like being healthier, having more stamina, improving your confidence, shopping for fun fashions, keeping up with or setting a good example for your kids, or knocking something off your bucket list like hiking the Grand Canyon, which is much easier when you're fit and at a healthy weight. Once you've written out your detailed list, keep it handy and read it often, especially when you're feeling particularly drained, to remind yourself why it's worth staying on track, she says.

Recruit Gift Givers

Rewarding yourself with gifts along the way is great in theory but tough in practice—your schedule is already jam-packed! Make it more fun and realistic by getting your friends involved. "One of the best ideas I ever heard was from a SparkPeople.com member," Nichols says. "She gave several of her friends $20 each to buy her a surprise gift, wrap it and everything. Then for each 10 pounds she lost (you could determine the interval yourself), she would open one of the gifts purchased by her friends for a really fun and surprising reward along her journey."

Set Goals Beyond the Scale

Even if you do everything right, there will be times when the scale won't budge or the weight just doesn't seem to come off as quickly as it should. Don't let that discourage you! Measure your progress in other ways, Nichols says. "Set goals for fitness—running farther, sticking to your routine each day or week—and celebrate each of these mini accomplishments," she says. "Or set goals for your diet such as staying in your calorie range as many days as possible, packing your lunch for work each day, or drinking 64 ounces of water a day, and celebrate reaching these goals." Celebrating these new milestones is a great way to stay motivated and inspired to stick with your program, even on days (or weeks) when the scale doesn't seem to reflect your progress.

Confront Your Fears

It may not be a lack of motivation, but rather your fears or beliefs that are truly holding you back. For instance, if you've been trying to lose weight by exercising regularly but repeatedly find yourself avoiding the gym or going for a run outdoors, ask yourself the real reason why, Dranitsaris says. Do you really not want to exercise? Or you are embarrassed to show your body? To help overcome your fear, make a list of alternatives that can help you keep moving such as doing a workout DVD at home or sweating with a friend in a place you feel comfortable, like a women-only gym.

Cultivate Compassion

If you find yourself feeling really uninspired or particularly down on your body, try shifting your focus to self-appreciation, Scotto suggests. Instead of beating yourself up for not losing a pound this week, be grateful for how your body moves and all the things it does for you (it got you through a week's worth of workouts, right?). Shift your focus from how you look to how you function—cultivating gratitude for your senses, your limbs, your ability to dance, walk, and run, she says.



Which is your favourite tip? Comment below and let me know a tip that has helped you stay motivated and on track towards your weight loss goal.



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How to beat your biggest weight loss hurdles

Want to shift a few kilos? Tackle your lifestyle and diet hurdles and make losing weight just a little bit easier. We show you how.

You eat when you're not hungry

We're all guilty of eating when food is in front of us, even if we're not hungry. To combat this try and keep a food diary of everything you eat for a week then look at how much of what you ate was to satisfy real hunger and how much was because you were bored or eating out of habit. Pay close attention to your body's hunger signals and be more mindful of how hungry you are - this can help curb non-hungry eating.

Your motivation levels are non-existent

Set concrete goals. If you want to lose weight by your 30th birthday at the end of the year then use it as something to work towards. Setting a time frame on a weight loss goal will make it a real objective. Visual inspiration is always good (that's what Pinterest is for!) so collect images of things that will inspire you to lace up your sneakers when you'd rather hit the couch, and look at it when your motivation is waning.

You're time poor

Not everyone has an hour to spare each day to train so make your workout time work harder. Commando Steve says training smart is the key. Put together exercises that are high intensity, functional and target as many muscles as possible. Not sure where to start? Here's a workout for every time frame - whether you've got 20 minutes or you've only got five minutes to spare! 

You have a sweet tooth

If sugar is your diet's worst enemy try starting your day with a savoury meal and a good dose of protein such as an omelette as opposed to sugary cereal will ensure the blood-sugar pendulum swings in the right direction and you don't experience a hypoglycaemic slump aka the 3pm trip to the vending machine for a chocolate bar. Also going cold turkey and steering clear of sweets will help curb the cravings. The reason being if you just taste sugar once you'll crave it again!

You're not eating the right portions

Most of us are eating food portions that are much bigger than what we actually need. Get out the weighing scales and measuring cups and see just how much you're eating. You'll be surprised how much extra you're actually consuming on a day to day basis. As a basic rule your plate should consist of half vegetables or salad, a quarter carbs and a quarter protein.

Your alcohol intake

Most of us forget about the fact alcohol contains calories. For example a small glass of wine often contains the same number of calories as a row of chocolate! Because we're drinking it, we often don't think it counts. Watch what you sip!

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http://www.bodyandsoul.com.au/weight+loss/lose+weight/galleries/how+to+beat+your+biggest+weight+loss+hurdles,26166

Dieting scares our primitive brain

If there is one thing human beings are good at, it’s adapting. In fact, we have a staggering ability to adapt to just about any environment.

About 10,000 years ago, we ate only what the earth offered us, which was limited to seasonal fruits and vegetables and whatever meat we could come by. Aside from occasional nuts or seeds, we could pack away for emergencies, food was in short supply during the long, lean winter months. Unlike most animals, humans couldn’t digest grasses or leaves to keep us going. Yet, while we had lost the claws and fangs of other predators, we more than made up for them with our brains’ cunning and creativity. Those brains needed lots of food to fuel them.

If we wanted to hunt meat and not be meat, we stayed focused. Hunting a large animal took many hours and sometimes days. This required stealth and strategy, but above all, motivation. Even when our early ancestors were cold or tired or sick, their survival depended on their desire to seek and consume food. Today, though our survival no longer depends on those things, it is always right below the surface. Motivation is instinctive.

The human brain has two parts—the old and the new, which is also called the cortex. The old brain is primitive; it operates quickly and automatically. The new brain, however, is deliberate. It thinks, plans and strategizes. It modifies impulsive behavior if it has a compelling reason to do so. Without the cortex, human beings would always act on instinct and respond automatically and predictably.

Some things have not changed: adequate food is still a basic need; we still need fuel and lots of it to keep going; and we are still motivated to seek and consume it. But there are two situations that kick our motivation into high gear: starvation and surplus. When we experience a sudden or dramatic decrease in calories, the alarm bells in our brains immediately begin clamoring. We think we’re starving.

This is one of the reasons we react so negatively to diets. The body and brain often interpret a diet as self-imposed starvation and respond with immediate and vigorous protests in the form of hunger pangs, cravings, and overall preoccupation with food. What is strange is that it isn’t only deprivation that kicks up the inner drive to eat and eat; it is also abundance.

How can this be?
Human history is strongly linked to the seasons. During the summer and early fall, food was probably plentiful with lots of lush vegetation and well-fattened animals. If humans had eaten only what they needed, it is unlikely that they could have stored enough fat to last them through the winter. So, as a safety precaution, their brains encouraged them to gorge on food while it was plentiful and to return as soon and often as possible to feast again.

Leap ahead to the twenty-first century. For most of us, seasonal starvation is a thing of the past, and abundance has no season. It is like an endless summer when it comes to food—a veritable pleasure island of plentiful, readily available, yummy things to eat. Our new brain knows that, but our old brain is still acting on intuitive signals. Feel hungry? Eat. Too much food? Eat more.

Where is our new brain when we need it? Will we always be at the mercy of the insatiable little muncher in our primitive brain? Fortunately, the answer is no. But just as our ancestors had to put their brainpower to work to become the hunter instead of the hunted, it is time for us to put our cortex in control.

Rather than adapt to our environment, we need to exert some control over it. We don’t have to respond to every impulse. Unless we develop new habits, our brains will tell us to keep eating for a winter that never comes. Most chefs and restaurant critics, who are surrounded by food at every turn, have trained their brains to understand that scarcity—fear of insufficient food—is extremely unlikely. They don’t allow their eating to be controlled by the bratty, primitive part of their brains. We can do that too by putting our cortex in control.

It’s time for the thinking part of our brains to pull up a chair at the feast and inject a bit of civility. It hurts a lot less than starvation; and, before we know it, our mad little muncher will become a mindful gourmet.

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http://drtheresa.com/article/dieting-scares-primitivebrain