Question: "I find myself always having this yo-yo effect during dieting and when I’m not dieting. Any tips to help keep more consistency?"
If you struggle with yo-yo dieting, you are NOT alone. To understand this you must first know that weight cycling is the repeated loss and regaining of your body weight. This weight cycle can range from small weight losses and gains (5-10 lbs) to large fluctuations (20 lbs. or more).
Not only can this type of pattern have adverse health effects, but it plays an important role in our self-esteem and can have a negative psychological effect if you let yourself become discouraged or depressed.
How do you curb this though? How do you end this harmful pattern?
- Always aim for modest weight loss (even small amounts of lost fat can improve your health) your goal should never to be to lose 10-15 pounds in a week or two, it’s unhealthy and extreme.
- Lower calories slowly (i.e. don't suddenly drop 1200 calories per day).
- Don’t think of it as a “diet” but more of a healthy lifestyle that incorporates your favorite foods in moderation.
- To break any weight loss plateau, that makes you quit your plan in the first place, you need boost your metabolism. Increase physical activity. Eat smaller meals every few hours, and don't skip breakfast.
- When you reach one goal quickly set a new one and reward yourself. BUT never with food. Buy yourself that new pair of shoes you have been eyeing!
Share your tips with everyone! We are always happy to hear from you. Be sure to follow the rest of the Team here at HMB. They always have workout or other tips for you as well!
-Philita Wheeler, NPC Figure Competitor
Posted on March 3, 2015
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