Avoiding Yo-Yo Dieting

NYC nutritionistDo any of the following statements sound familiar?

  •  “I work hard, so I deserve a good meal.”
  • “Why should I diet when no one else is?”
  • “It doesn’t matter if I cheat every now and then.”
  • “I’ll work out more next week.”
  • “I’ll never be thin anyhow.”

These are all classic excuses made by Yo-Yo Dieters. Truly, it happens to the best of us. Studies consistently show that 8 out of 10 dieters will regain what they’ve lost within two years. The fact of the matter is that losing weight is hard!

Picking a plan and sticking to it is hard! It feels mentally and physically good to indulge your cravings, which excite the “reward center” part of the brain. However, overeating and snacking on whatever we want catches up to our minds and bodies and ultimately, we feel bloated, malnourished, lethargic and prone to getting sick.

So how can you avoid yo-yo dieting? Here are some tips.

Ways To Break The Cycle of Yo-Yo Dieting:

  • Find other rewards for meeting your weight loss goals, aside from eating. Go to the spa, see a movie you’ve been dying to watch, buy a new pair of sneakers, or buy a new song on iTunes.
  • Think of the HALT anagram… never let yourself get too Hungry, Angry, Lonely or Tired. These things can all lead to emotional overeating.
  • Limit yourself to six snacks at parties. This might be three pieces of shrimp, a brownie, a drink and a piece of cheese. Also, try to eat before you go to parties so you’re not starving and desperate upon arrival.
  • Use affirmations when eating, like: I choose to limit portions and eat healthy. Or I am in control of my eating. 
  • Think about what particular fatty foods will do to your mind and body.
  • Avoid “quick fixes” like supplements, the Cabbage Soup Diet, Slim Fasts, or Jenny Craig meals.
  • Allow yourself some of your favorite foods, but in moderation.
  • Try eating off smaller plates.
  • Set realistic weight goals – like 1-2 pounds per week.
  • Add some exercise to each day, whether it’s walking the dog, riding your bike or a gym class.
  • When you eat, try adding a protein alongside each carb you have to avoid blood sugar spikes and cravings.
  • Begin eating healthy snacks like yogurt, nuts, fruit, mini-size dark chocolate bars, and string cheese.

Image by encaso

Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.