Yo-Yo Diets: Stop the fad diet cycle and change your lifestyle

For years I have lost weight to gain it back plus a little and I was so tried of the trend of up and down weight loss that I knew I had to change the way I thought about dieting. I am no longer on a diet nor will I ever go on one again....cutting out food groups, never eating my favorite snack, skipping meals, cutting too many calories out of my diet. Getting into a diet only mindset is setting your self up for failure. You fail because you let yourself down when you "cheat" on your diet and getting back to that mindframe of diet is so hard and tiring. So just stop playing mind games with yourself....stop dieting!!! Start living....a healthy and fit lifestyle; it is so much easier than you think!

Why yo-yo Diets are Bad:

Yo yo dieting can lead to a shortened lifespan, diabetes, liver problems, loss of muscle, metabolic disorders, stroke, high blood pressure, heart disease, cancer and a number of other issues- and, many of those actually will cause the dieter to end up more overweight to say the least. When you lose weight without exercise, you lose both muscle and fat, but when you gain weight without exercise, you only gain fat. It's much easier to gain fat weight than it is to gain muscle weight, which is one of the reasons why yo-yo dieting fails so miserably: When you continually gain and lose and gain and lose, you end up gaining proportionally even more fat—because of the muscle loss that takes place every time you lose.

 

You see when you "diet", the body goes through an adaptive process when it is exposed to chronic long term dieting without exercise. This process is called “the starvation response,” and it’s how our ancestors adapted to chronic food shortages. In short, our body has a built in mechanism of lowering our metabolic rate (the amount of calories we burn daily) to cope with “starvation”. Diet alone will not cut it to loose weight and maintain any type of REAL weight loss!!!

 

So, how do you make these changes that can last your whole life???
Here are a few tips:
1. Get rid of your bad food: Come on you know what they are: cookies, chips, cake, candy
2. Shop smart: You want chips; get baked chips. you want carbs eat healthy carbs like sweet potatoes, whole wheat pasta, soba noodles, quieona
3. Portion control: Read and learn what a serving size consists of.
4. Workout: Get at LEAST 30 mins a day/6 days a week of  (Walking, lifting weights....P90X, 10 Minute Trainor, TurboJam)
5. If you want to indulge in your favorite food....then go ahead...Once a week...then make good healthy food choices the rest of the day/week.

So stop the yo-yo diet cycle and looking for instant gratification....it did not take you a month to gain all of your weight so do not expect to get it off that fast. Setting too high of expectations will lead to another let down to yourself.

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