The yo-yo diet problem is all too familiar. You start off with great intentions, lose a few pounds, and then gain it right back plus some more in just two short weeks. If this sounds familiar, you’re not alone: over 80% of dieters find themselves in the same situation! When you lose weight and gain it back in quick succession, you’re known as a yo-yo dieter and unfortunately, it isn’t good for your body or your mood. It can also be detrimental to your mind and body.
A study done in 2003 found that 90% of people who were obese when they first started a program had regained their weight within five years. Yo-yo diets might help with short-term weight loss, but in the long run, those pounds will creep right back up again. To stop yourself from yo-yo dieting and maintain a healthy weight, find other ways to build confidence and start living life at a healthier pace. Another way to stop is to simply embrace yourself at your current weight and work on making better choices for the long haul. That way you are losing weight gradually while living your best life right now!
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Why We Have Unhealthy Obsession With Weight Loss
There are many reasons that can be attributed to our unhealthy obsession with weight, which include a lack of self-confidence and self-worth, as well as feeling pressure from society to be a certain size. The more we yo-yo diet, the more we reinforce these negative thoughts about ourselves until they become our reality. Looking at movies, television, and social media and seeing the ‘standards of beauty’ (often staged with tons of make-up, Photoshopping, and hair extensions), make us feel plain and unattractive. But we shouldn’t. We should remember and realize that people only show you what they want you to see on social media and often it’s not authentic.
Focus On Yourself Instead
Once you understand your reasoning behind your body hatred and fixation on weight loss, it'll be easier to find other ways to help yourself feel good without focusing so much on your looks. Instead of calorie counting or trying to eat a certain way, try some new hobbies or activities that make you feel happy and accomplished. If your obsession comes from low self-esteem, try building up confidence by talking to someone who respects and admires you, or try learning something new every day that makes you proud. You can also talk to a professional therapist who specializes in body image and eating disorders if your obsession stems from poor self-worth or being pressured by society to look a certain way. Regardless of the reason for your struggle, taking care of yourself starts with understanding what triggers your obsession.
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Break Free From The Yo-Yo Lifestyle
One way to break free from the yo-yo diet cycle is to plan ahead and become knowledgeable about what you are eating. By being mindful of how much you eat, you will likely find that your cravings for unhealthy foods will start to diminish. Another way to break free from the yo-yo diet cycle is by tracking your food intake. You may not be aware of just how many calories you’re consuming each day until you track them in a journal or apps.
Tracking calories can also lead to other discoveries like when people see just how little water they drink each day or just how many processed carbs they consume in one sitting! Yet another way to break free from the yo-yo diet cycle is to have an idea of your end goal in mind. If you know what kind of body shape or weight you want, then it becomes easier to stay on course because you’ve got something tangible and specific as a goal. The last way to break free from the yo-yo diet cycle is to make time for yourself. Whether this means scheduling regular exercise time or setting aside time each week where you do nothing but watch Netflix, do something nice for yourself now and again!
Be Proactive! Create an Action Plan That Will Help You Stay on Track, Staying Healthy, and Happy
When dieting, try these tactics:
- Figure out what triggers your unhealthy habits. Take time to notice the people, places, or things that lead you back into old habits. A list of potential triggers could include stress from work or school, emotional eating because of a bad day, or even feeling down about weight gain. Once you figure out what triggers your habits, avoid these situations as much as possible. That way, when it does happen again (it's bound to), you will know how to get past it without making any major decisions at the moment.
- Make a stop-doing list for yourself with items that make it easier for you not to fall back on bad habits. For example, if you eat sugary snacks after dinner every night but want to break this habit, put those snacks on the stop-doing list.
- Give yourself rewards for staying healthy and not going back to your old habits. It may take time before you start seeing rewards from all of your hard work but don't give up! You deserve the love, happiness, and good health that comes along with a healthier lifestyle so stay strong! Remember there are many more ways to enjoy food than just indulging in less-healthy options, such as trying new foods, cooking at home more often, and finding recipes that taste good without being high in calories. Stay strong - one step at a time!
Embrace Worry Positively
We all worry about our weight, but the yo-yo dieting cycle is a terrible solution. The problem with yo-yo dieting is that it's unsustainable, which means you'll eventually regain any weight lost as soon as you go back to your old habits. Plus, it can be psychologically damaging when you're constantly depriving yourself or feeling deprived.
But if you want to stop yo-yo dieting for good, try these steps instead! Write down everything you eat in a food journal. If it's too hard to resist temptation, then don't keep tempting foods around the house. Exercise regularly so your body has less time to dwell on cravings for high-calorie foods. Don't skip meals because this may only make hunger worse and tempt us into eating more than we need when we do finally sit down for a meal. Focus on healthy eating by planning ahead, and cooking at home rather than ordering out. Finally, get support from friends or family members who understand what you're going through--it's easier to make healthy decisions with their encouragement!
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Make Changes Slowly That Will Stick Long Term
To truly solve yo-yo dieting, you must understand the psychology behind your eating habits. Once you figure out what triggers your unhealthy behavior, it's time for a plan. One way to stop the cycle is by figuring out how many calories you need daily. Estimating this number will allow you to eat enough so that you don't feel hungry, but not too much that can lead back into binging or other unhealthy behaviors. Then make small changes gradually over time. For instance, if you want to start exercising in the morning before work, slowly work up from just going for a walk to eventually running 3 miles each day. Eventually, these changes will become habits and you'll notice significant health improvements with no more yo-yo dieting! Remember slow and steady wins the race!
MSM 10.2022