Stop Yo-Yo Dieting: Why Mindset and Habit Change Matter More Than Diets

Sustainable weight loss comes from changing mindset, habits, and lifestyle choices, focusing on long-term health instead of short-term diets that often lead to weight regain.

Stop Yo-Yo Dieting: An incredible amount of research is going on covering every angle of dieting and weight loss, from exploring what foods to eat, to which exercises are best, what supplements to take, and what plans really work. Every avenue that can come to mind is being studied somewhere, somehow. Even dieting willpower has become a subject of genetic study. Yet with each tidbit of information scraped up daily, there is still no magic bullet. There is no single, special, whatcha-ma-call-it that will work for everybody.

Key Details of Stop Yo-Yo Dieting

So how do we shed those extra pounds without getting them back?

Maybe we should take a closer look at dieters who have been successful; yet instead of focusing on what they did, let’s look how they thought instead. In other words, let’s focus on the type of mindset needed for successful dieting.

Stop Thinking Diet and Start Thinking Change.

It’s all right to go on a diet plan for a few weeks, or to take an appetite suppressant for a short while to help you lose weight, but these are not going to work in the long-term. In fact, studies have shown that most people regain weight just 6 months after starting a weight loss program, no matter which one it is. This is because it’s hard to stick to a strict regimen that feels (and often is) unnatural. Without realizing it, we slip back into old habits and routines, and before we know it, the pounds have returned. So what do we do? Go on another diet!

This time around, the goal has to be more than “lose X amount of pounds.” You must have a life-long strategy. You must not only resolve to change your habits, but also change the way you look at your life and yourself.

Tips to Stop Yo-Yo Dieting:

Instead of deciding that you’re on a diet, decide that you’re pursuing a healthy lifestyle.

• Make this a lifelong commitment:

Understand that the weight can always creep back on, so start thinking long-term. If you don’t, you’re setting yourself up for a future cycle of yo-yo dieting. While it’s fine to choose a plan to help you lose weight initially, remember that you must also have a plan for keeping the weight off. Therefore, when choosing a diet plan, look for one that encourages the development of healthy habits that you can stick to.

• Replace old habits with better ones:

This can simply be dumping sweetened cola for carbonated water, or walking the dog for an extra 1/2 mile. Look at what small things you can do better, and change one habit at a time. Before you know it, your whole lifestyle will be totally different and much healthier.

• Find food choices you can stick with:

You will get tired of eating the same foods day in and day out, so explore new foods and low-calorie or low-fat recipes. By building your own personalized collection of healthy food choices, you will ensure life-long success.

• Adopt habits that increase physical activity, but ones that you enjoy:

Exercise doesn’t always have to be at the gym. It can be anything that gets your heart rate up and challenges your body. So approach this as you approach finding new recipes and foods: Exploring all the variety in life can be fun. Some ideas: yoga, water aerobics, jump rope, dance exercise, family kickboxing.

• Keep up to date with the latest topics in healthy living and fitness:

Subscribe to a magazine or online journal, so you will always have fresh ideas for different foods or meals to try, and tips on staying active.

• Don’t feel like you’re denying yourself:

The worst thing about weight loss diets is that there’s often the feeling of deprivation…you can’t have this or eat that. Allow yourself a treat or snack that you truly enjoy, and just take your time and cut back portions.

Also Read:- How French Eating Habits Help You Lose Weight Without Dieting

Stop thinking of choices as good or bad, black or white: When it comes to food, think of value instead.

This simple change in how you approach food choices can be incredibly empowering. It forces you to confront the issue directly. Successful dieters all share this one trait in common: They tackle problems head-on, so you should too.

For example:

When you’re in the grocery store and grab that box of cupcakes, ask yourself, “What value do these bring to my life?” or, “How will these benefit me?.” You might simply say “They’ll do absolutely no good, and I want something better for my body.”

OR…

You might answer, “I really love these. I know they’re not going to do my body any good, but I’ll probably eat the whole box (they’re so tasty). Wow, am I going to feel lousy after that…”

Since you’ve asked a question that requires more than a black or white response, you’ve gotten an answer that you can work with. You know a cupcake would be an enjoyable treat, you really like them, but a box of 12 is just too tempting, and will not only contribute nothing of value to your body, but will hurt you emotionally.

So you can address the real issues, by continuing the conversation with yourself…

Ask if there’s any healthy alternatives you would also enjoy.

or..

Just buy a single serving package. (Or go to the bakery section and purchase a single one.)

or…

Buy the whole box, leave one out, and freeze the rest. When you have appetite for one, you’ll have to plan to thaw one out. This again will help you think about your decision to eat one.

or…

Give it some more thought. Read the labels on the packaging. Sometimes, just taking a moment to read the ingredients on these products is enough to kill your appetite.

Each of these decisions are better than buying the whole box in an impulsive decision.

Also Read:- Why Portion Sizes, Not Exercise Alone, May Be the Real Reason You’re Gaining Weight

By invoking more than a Yes or No, Good or Bad response, you can give yourself effective direction.

Over time, as you devote serious consideration to food choices and reflect on how they contribute to you as a whole (physically and emotionally) you will naturally find better and better solutions.

Take a cold hard look at your daily habits:

Here is a unique tip that has been proven to work:

Take pictures of everything you eat before you eat it. Most cell phones have a camera, which will make this trick a lot easier.

A study from the University of Wisconsin found that when 43 men and women photographed all of their food before eating, they naturally started making better food choices. By taking a picture, they were more likely to realize when their portion sizes were too large, overloaded with calories, or lacking fruits and veggies. Essentially, it gave them a second look, which prompted immediate awareness and change.

Try it for just a day without changing anything (which might be difficult, once you’re forced to think twice by taking a snapshot). In the evening do a review of your pictures. This is a great way to learn what personal habits are keeping you from losing weight and what changes will truly work for you. It is also an easy way to prompt better decision making without feeling restricted by a diet plan.

Keep a healthy-life journal.

This is more than writing down what you’ve eaten in a day. It’s a place where you can note goals, setbacks, solutions, progress, and really monitor your endeavors in a way that’s honest to yourself. Remember not to focus on strictly weight loss, since your goal is to stop yo-yo dieting. This is about changing your life for the better and taking care of your body as a whole.

Rally the right people around you.

Spend time around people that are supportive of your efforts to live healthier. Join a support group or weight loss program like Weight Watchers that offers meetings with other like-minded individuals. Don’t shy away from taking classes at the local gym or YMCA to meet other fitness oriented people. Start a group at work to go power-walking or jogging with.

This may be really tough at first, because you may need a little distance from some of your old friends. Understand that this will work itself out. Your best friends will want to see you succeed, and they may even join you.

Also Read:- Why Eating Jaggery Daily in Winter Can Benefit Digestion, Immunity and Energy

Once you’ve reached your weight loss goal, acknowledge that you are never finished.

Once you reach your weight loss goal, continue to monitor yourself. If you’ve stop yo-yo dieted before, you know first-hand that maintaining a healthy weight is a lifelong commitment.

Don’t throw away the scale. Weigh yourself daily, so you learn what your natural fluctuations are and when those extra pounds are creeping back on. Then, not only can you nip the problem in the bud, but you will also be better able to back-track and pinpoint what happened during the week to feed those sneaky pounds.

Staying at a healthy weight is a lifelong endeavor, so accept occassional setbacks.

You’re human so you’re fallible. If you splurge or start slipping, don’t beat yourself up.

Instead, do two things:

Look at the positive changes you’ve made, and acknowledge them. You deserve credit where credit is due.

Quickly put moments of weakness behind you, and move on. Make a mental note of what happened and how you can better handle the same situation next time. (This will be much easier if you’ve been consistently monitoring yourself.) Whatever you do, don’t wait to get right back on track. Don’t throw all the positive changes down the tubes just because of a bad day or two. Let it go and move on.

Hope you found these ideas helpful. If you have stop yo-yo dieted or have found weight loss success, feel free to share your thoughts with us. 

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