How to Stop Yo-Yo Dieting For Good

Up 20, down 30. Up 40, down 15. If your weight fluctuates up and down over relatively short periods of time, you might be a "yo-yo" dieter. It's a vicious cycle and can be very depressing and demotivating, but there are simple tips and tricks, that if practiced regularly, can be very helpful in breaking the cycle. To learn how to bounce off of the yo-yo diet trap for good, read on!

Instructions

• 1

  Toss the "gimmick" diets: While many of the popular diet plans can help with weight loss, they can also lead to significant weight gain after the plan ends. The problem is that many plans don't encourage the development of sensible eating habits - instead, they rely on prepared meals, special shakes, pills, or unbalanced food choices, leaving the dieter with no new eating habits. So when the weight loss goals are met and the plan ends, old eating habits can quickly resume. Instead, prepare your own meals using fresh vegetables and fruits, whole grains, lean meats, and low-fat dairy products. Add a treat once in a while to keep eating fun, such as a small piece of chocolate or a glass of fun, but try no to indulge more than once a week or so.

• 2

  Learn your "de-railers": Many yo-yo dieters have emotional triggers that can lead them to make unhealthy food choices. For instance, observing a small increase in weight, even if it's just a normal fluctuation, can completely de-rail a yo-yo dieter. Stress at work, fatigue at home, or even bad traffic can all trigger over-eating. The key to breaking the yo-yo cycle is to identify your triggers and learn non-food ways of coping. For instance, if stress leads you to overeating, plan on countering the next occurrence with a mini-spa, a hot shower, or even a walk around the block...anything that gets you away from the pantry and occupies your mind until the craving subsides.

• 3

  Set small goals: Identifying your overall goals, such as xx pounds in yy months is great, but to stop yo-yo-ing for good, a series of tiny, achievable goals can really help in the long run. For example, your week 1 goal could be to eat at least 3 servings of fruits and vegetables daily. Do this every day for a week, then add a new goal, such as taking a multivitamin daily. Every week (or every other week) add one small step to the process - adding whole grains to your diet, drinking more water, exercise goals, etc. After a couple of months you will be amazed at how many new habits you've developed and how many old ones you've shed.

• 4

  Journal what you eat - It's a simple physical law that as long as you burn more calories than you consume, you will lose weight. To keep your calories in check, a diet journal or food log can really help. While a small notebook will do fine, I prefer to use a journal especially made for tracking calories, as these often have very useful "extras," such as calorie tables, motivational phrases, diet tips, etc. Whichever you choose, the important part is to note everything you eat and tally the calories daily. Even a single french fry or a taste of your child's ice cream should be included. Many dieters are amazed at how these tiny portions can really add up over time! Keep your average daily calories consumed over the course of a week less than your current calories needs, and the weight will start to come off for good! (To estimate your calorie needs, see the link in the resource section below.)