Have you successfully lost weight in the past only to regain it again and again? 22-A lot of people struggle with this dilemna most of their lives.
What Causes Yo-yo Dieting?
Cutting drastically on your food intake for quick weight loss may seem like a great idea. However, your body eventually anticipates a decrease of food intake. The body will adjust to this lower calorie intake by decreasing the way it burns food for energy (metabolic rate) and conserving energy as well. The body then plateaus. It slows down or stops weight loss.
Most individuals struggle to maintain their diet at this point. Therefore, the weight slowly starts to come right back. What is worse, the decrease in metabolic rate causes their body to survive on fewer calories.
This extreme calorie limitation causes a reduction in muscle tone. Typical signs are flabby upper arms and buns.
Alternatives to yo-yo diets
As opposed to a quick weight loss, aim for a long term tolerable approach. Plan for a moderate weight loss of 1-2 pounds a week. If you plan to decrease calorie intake, do it gradually. I recommend a decrease of 200-500 calories a day depending on how much you have to lose.
Imagine your diet as a healthy living design instead of a temporary weight loss program.
Incorporate additional behaviors such as taking the stairs or parking far from the entry way into your daily life to increase your level of physical activity.
Do not skip breakfast and eat small meals throughout the day. You are less likely to overeat if you take small meals.
Emotional Eating and Overeating
Okay, maybe your problem is not yo-yo dieting. It is possible that you are a habitual eater. Example, eating junk snacks while watching TV.
Perhaps your are an emotional eater. When stress, you skip meals, when bored, you raid to refrigerator. Here are some tips to overcome emotional overeating.
Overcome emotional overeating
If food is meeting an emotional need, perhaps it is time to examine your options. Find alternatives to eating. Perhaps you can take a brisk walk to clear your head during your lunch break. Invite your friends to play miniature golf on your birthday instead of having cake and ice cream. Have healthy snacks such as a bag of carrot sticks or an apple which you can grab when you are too busy to make time for yourself.
Manage your hunger by eating small meals frequently. Do not go hungry. When you go hungry, you could make poor choices or overeat.
Yes, you can train your body to be satisfied at 60% capacity at meal time. Therefore, do not fill yourself. Besides, you will not help starving children by eating everything on your plate.
You know what junk food can do to you. Therefore, just get rid of them. Instead stock your kitchen with whole-grain breads, vegetables and fruit.
It may sound corny, but try to do things to keep you focused on your goal. For instance, put a sign over your bed that says: The difference between fat and fit is I. Stick a sign on your dashboard that says: none of these foods taste as good as a size 8 (add a picture of a cheeseburger and fries).
Lastly, do not fall off the wagon. It is okay to overeat as long as you get back on track right away instead of punishing yourself and feeling miserable.
What Causes Yo-yo Dieting?
Cutting drastically on your food intake for quick weight loss may seem like a great idea. However, your body eventually anticipates a decrease of food intake. The body will adjust to this lower calorie intake by decreasing the way it burns food for energy (metabolic rate) and conserving energy as well. The body then plateaus. It slows down or stops weight loss.
Most individuals struggle to maintain their diet at this point. Therefore, the weight slowly starts to come right back. What is worse, the decrease in metabolic rate causes their body to survive on fewer calories.
This extreme calorie limitation causes a reduction in muscle tone. Typical signs are flabby upper arms and buns.
Alternatives to yo-yo diets
As opposed to a quick weight loss, aim for a long term tolerable approach. Plan for a moderate weight loss of 1-2 pounds a week. If you plan to decrease calorie intake, do it gradually. I recommend a decrease of 200-500 calories a day depending on how much you have to lose.
Imagine your diet as a healthy living design instead of a temporary weight loss program.
Incorporate additional behaviors such as taking the stairs or parking far from the entry way into your daily life to increase your level of physical activity.
Do not skip breakfast and eat small meals throughout the day. You are less likely to overeat if you take small meals.
Emotional Eating and Overeating
Okay, maybe your problem is not yo-yo dieting. It is possible that you are a habitual eater. Example, eating junk snacks while watching TV.
Perhaps your are an emotional eater. When stress, you skip meals, when bored, you raid to refrigerator. Here are some tips to overcome emotional overeating.
Overcome emotional overeating
If food is meeting an emotional need, perhaps it is time to examine your options. Find alternatives to eating. Perhaps you can take a brisk walk to clear your head during your lunch break. Invite your friends to play miniature golf on your birthday instead of having cake and ice cream. Have healthy snacks such as a bag of carrot sticks or an apple which you can grab when you are too busy to make time for yourself.
Manage your hunger by eating small meals frequently. Do not go hungry. When you go hungry, you could make poor choices or overeat.
Yes, you can train your body to be satisfied at 60% capacity at meal time. Therefore, do not fill yourself. Besides, you will not help starving children by eating everything on your plate.
You know what junk food can do to you. Therefore, just get rid of them. Instead stock your kitchen with whole-grain breads, vegetables and fruit.
It may sound corny, but try to do things to keep you focused on your goal. For instance, put a sign over your bed that says: The difference between fat and fit is I. Stick a sign on your dashboard that says: none of these foods taste as good as a size 8 (add a picture of a cheeseburger and fries).
Lastly, do not fall off the wagon. It is okay to overeat as long as you get back on track right away instead of punishing yourself and feeling miserable.
About the Author:
Rochester Gyms, Fitness Programs in Rochester and Rochester Weight Loss Programs dedicate their themselves to keeping you fit, healthy and trim.
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