How to stop yo yo dieting and overcome desperation to lose weight?
You lose weight. It feels exhilarating as you hear compliments everywhere you go. Then, life happened and you realised that following a strict raw diet or diets like keto, paleo wasn’t for you, or perhaps you couldn’t commit to never looking at a chocolate cake again.
Losing weight isn’t for everyone but it’s one of the most important driving factors for many people who want to change their lifestyle and manage their chronic conditions. But, weight loss is downright hard. So then, the BIG question is how can I lose weight without dieting?
Let’s understand what a yo-yo dieting is?
According to research, yo-yo dieting is also known as ‘weight cycling’. In the research paper it’s defined as unintentional weight gain which is commonly observed in adult humans, often provoking intentional weight loss attempts followed by unintentional weight regain. This vicious cycle repeats itself.
So why do we end up yo yo dieting?
There are two main reasons for this, namely-
Psychological reason: need for instant gratification
When we feel downright frustrated with our current weight, and nothing seems to work. We jump on a new miracle diet trend. This is a compulsive behaviour, instant gratification thinking style where you want to be slim and happy RIGHT NOW. Two weeks into the journey and you see some results but not what you expected, you start losing interest. Quick enough, you reach out for that favourite crisps, or ice cream which you refrained from eating past weeks.
The underlying problem here is your obsession with the numbers on the scale. You are stressed about the numbers, creating stress in your mind & body. Which further holds on to the stored fat. How does this work? When the stress is prolonged and seen as hopeless, the individual becomes more distressed and feels defeated. This activates the hypothalamus in the brain. What follows is a cascade of hormonal pathways resulting in the final release Cortisol which directly affects fat storage and weight gain in stressed individuals.
Behaviour : An all or nothing approach
You are trying too hard to reach your goal for the last time. You tell yourself this time, you won’t give in to your cravings or stressed out day. You will stick with the plan no matter what and eat healthy at all times.
That itself is an unreal expectation to set. Situations will arrive where you have been out for a meal/birthday party/holiday and have slightly overindulged. Instead of thinking ‘Maybe I had a bit too much there, never mind, it was only once , I shall get back to making healthier choices, swapping my breakfast to fruits for 2 weeks, or cutting down my portion sizes and increasing my daily steps, you get into this rabbit hole of self sabotaging thoughts. You start a dialogue with yourself, you can never stay committed, or you are weak willed, or this weightloss journey isn’t for you, or you rather not do anything because getting slim is darn difficult or isn’t meant for you. You catastrophize and start magnifying the problem.
But the reality stays simple. You just mucked up your one meal, nothing more than that. And you can always get back instead of staying off the wagon soon enough. Don’t wait too long & after hearing a promising diet, you are again ready to jump on a new diet trend.
5 ways you can avoid yo yo dieting and thrive in your health
- Get clear on your reason :
WHY do you want to lose weight? It should never be for the numbers on the scale. If it is, then you need to dig deeper on your reason. There must be at least one underlying core issue that you want to solve by losing weight. It can be your confidence, manage your chronic condition, seeking to feel more loved. A deeper clarity on why you are doing this will change will help you stay on track when the going gets tough. So ponder over this idea. - Shift focus from how you look to how you feel?
76% of adults say they don’t know what to believe when it comes to making wise nutrition choices, according to a study by the International Food Information Council Foundation (IFIC). See your failures as an opportunity to succeedYes, life doesn’t always run as planned. You may fall off the wagon by eating a cookie or two. But, that does not define your will power or lack of commitment. Reminding yourself that you are here for the long haul willing to work on your lifestyle on a consistent basis. This takes time and patience. So you may come across many speed bumps but those in hindsight are opportunities for you to slow down, assess and start walking again. You will be amazed how resilient you become. - Create space for self love and self care
Self-care is critical to finding success in all aspects of your weight management journey. Although it may sound counter intuitive. Since you are already focusing so much on yourself , eating right and exercising that you may feel guilty to find time for self care. But, think of it as one of the pillars supporting your weightloss goals. Self-care requires doing the things which benefit your mind/body and promote overall health and wellness.And self care has various connotations. A half day of spa isn’t the only thing that means self care. I look at self care as self love. What can I do every day that tells my soul that I love my body, my mind and the person I am. A constructive self care can rejuvenate you.You can do a range of activities to bring self love in your daily life.
Some of my favourites are- Make time for rest- however you can get it
- Spend no distraction and gadget free time with friends and family
- Eat nutritiously 80% of the time
- Schedule feet massage at night before bed
- Exercise frequently to ward off stress to release endorphins
- Read a book to find calmness in chaos
- Get inspired listening to a podcast
- Make time for a hobby i love like cooking
- Listen to feel-good, rejuvenating music
- “Treat yourself” to something special when you feel well-deserving
- Stay away from restrictive diet approach:
As soon as you restrict too much, limiting a macronutrient (carbs, fat, protein) or calories, the body rebels by slowing the metabolism. You will start putting all the effort and the results will be zero. - Stay away from distraction
What you feed your brain with, is what you believe in. Pick the right people to hang out with, watch the right news, and last but not the least always connect to your inner wisdom. Our intuitive self knows what is the best for us. In order to activate your intuitive self, engage in a self care routine such as meditation, journaling, mindful walking in nature, gardening, and living a purposeful life. And you will find your obsession about weight loss drowning and a zeal to live life healthily flourishing.
These are some strategies which have worked for me and my clients to break the vicious cycle of yo-yo dieting. Build habits that help you thrive on your journey to feel your best self regardless of your weight on the scale.
Note: Always consult your GP/PHYSICIANS. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.