Stopping Yo-Yo Dieting For A Healthier Life
Getting in shape is not an easy task for many people, especially for those over 35. It takes a lot of discipline and hard work to achieve your fitness goals. Yo-Yo dieting is certainly not the answer. Getting advised by someone you feel you can trust, making the time to follow through and being willing to stick with your plan are all important as fitness is a long and winding road. It is also so worth it not just for all the physical reasons but mentally as well. Here are some tips you will hopefully find useful.
Write It Down
One of the most important – and difficult for some people – things you can do is write down exactly what you are eating. While this can seem like a pain, in today’s high tech world it’s as easy as ever. There is a number of phone apps you can download for free which can be used to track your diet habits. This is not something you will need to do forever. In 3-6 months, you can become such an expert on your body. You will know exactly what you should be eating. Know your daily calorie intake limit for the weight you want to accomplish then nail it on a daily basis.
Become your own personal chef
Start cooking more, especially snacks. One of the biggest problems with weight loss and keeping the weight off is junk food eating. It’s extremely easy to grab an unhealthy snack when you are hungry. By making your own high protein, flavorful snacks, you are making sure your snacks are full of good ingredients, taste great and with the protein will keep you full longer to avoid the “starving” mode between meals.
Find a plan you like
I don’t care what remedy you choose to lose weight, make sure it is one you can stick with long term. Bing dieting, diets that taste horrible or take away everything you love lead to yo-yo dieting. This is extremely frustrating but can be avoided by finding a plan you can stick with and setting a goal. The easiest way to avoid yo-yo dieting is to have a plan you can stick with for life, not a week or month or two.
Do not “wolf” down your food
This is something we do without even realizing and it can have huge affects on our calorie intake. Instead of “wolfing” eat slowly by pausing to take a few breaths between bites. Chew slowly even over chewing your food, even until it’s mushy before you swallow. Drink water with each meal, at least 16 ounces. You can even use a timer or just look at a clock (all cell phones have one!). Make sure that when you are planning your meal you have at least 10 minutes to eat, 20 or more would be ideal. More than likely you are eating something you enjoy, take the time to do enjoy.
Plan on needing willpower after eating
While it may only take seconds for the food you are eating to reach your stomach, it can take 20-40 minutes, especially when eating a high protein meal, to actually feel “full”. This is because it takes protein longer to rise your blood sugar which tells the brain you no longer need to eat. This is one of the biggest problems for people who are over weight, in my opinion. You will be taking in smaller portions now which is a good reason to eat slowly as discussed above. Being aware that you have actually eaten enough and fighting the craving to continue eating because you think you are still hungry is something that you have to fight through. Come up with a plan. Drink an extra glass of water. Go for a walk, mediate, tell yourself over and over you are full. Find a way to get through the 20 minute post meal craving and you will not only lose weight but your stomach and mind should adjust over time. Being aware of this fact will help prevent yo-yo dieting, you have to give to time.
Make sure you get enough sleep
Sleep has many health benefits including assisting in weight loss. Sleep allows your body to refuel so you can function at a normal level the next day. Get in a habit of going to bed at the same time every night. Try to avoid watching tv or playing on your computer at least 30 minutes before bedtime, 60 minutes is even better. Make sure your bedroom is dark and your pillows are comfortable. 8 Hours is ideal, at least get as close to it as possible.
Start tracking your daily movement
Even if you are working out a minimum of 20 minutes a day, many move far less than they think. Use a pedometer (you do not have to go out and buy a wristband, smart phones have apps for this) to see how much you are actually moving during the day. My Samsung Galaxy S5 came with S-health which is what I use. You will probably be shocked at how little movement you are getting. Try to get in 6000 steps a day, constantly increasing until you reach 10000. This alone will help you immensely.
Do you have any tips to avoid yo-yo dieting? Please share below.