How to stop yo-yo dieting

Author: Canadian Living


How to stop yo-yo dieting

When I first meet with a client regarding weight loss, I always examine their history in the weight loss world.

It is not uncommon to meet men and women who are 'lifers' when it comes to trying to lose weight. These are people who have spent a lifetime battling their weight on an up-and-down roller coaster, trying every program and spending thousands of dollars in the process. From high protein plans to low calorie diets to weight loss shakes, the attempts are endless.

Instead of getting mired in conflicting weight loss fads, use these two steps to break the cycle.

1. Stop yo-yo dieting
Time to ditch the unrealistic, restrictive fad diets which may have had a negative impact on your metabolic rate — and your ego. Here are the kinds of diets or food plans you'll want to avoid:

• Diets that promise unrealistic weight loss rates, such as eight pounds a week, every week.
• Diet programs that rope you into buying only a particular brand of supplements, injections, food, bars, shakes, cookies or other products.
• Eating plans that are overly restrictive, like diets that restrict you to only 600 calories a day.
• Diet plans that offer no maintenance programs to help you keep the weight off. In truth, any program can get you to lose weight, it is keeping it off that counts!
• Any program that does not address the emotional component behind eating. The majority of individuals who need to lose weight have an emotional connection that helps explain why they are overeating.

2. Learn about the hormonal approach to weight loss
Hormones are the most powerful chemical messengers in the body. They play a dramatic role in whether you storing excess fat. Here are some steps you can take to help you lose weight by keeping your hormones (and blood sugar) in check:

• Avoid high glycemic index carbohydrates
High glycemic index foods and beverages feature a lot of white flour and/or white sugar and include things like cookies, cakes and pop. High glycemic index foods trigger an over-secretion of the hormone insulin. In a nutshell, excess insulin is stored as excess fat around the abdominal region.

Page 1 of 2 – more on the hormonal approach to weight loss on the next page!• Eat a protein at every meal
Lean protein such as yogurt, cottage cheese, fish, turkey, chicken and eggs are ideal for weight loss. Proteins trigger the release of a hormone called glucagon which helps to breakdown fat.

• Work out five times each week
In addition to toning and burning excess calories, working out is critical to lowering the stress hormone called cortisol. Excess cortisol is also stored around the mid section as fat.

• Sleep
Research has demonstrated that chronic sleep deprivation and poor sleep quality can hinder weight loss. It is critical to sleep in a completely dark room with no noise or light distraction. The body secretes a very powerful anti-cancer hormone called melatonin from 2 to 4 a.m., but only when you're sleeping in complete darkness.

• Laugh, play and hug
Making more time for you is a sure way to lower cortisol levels and lose more weight.

• Eat fat
When considering fat options, keep in mind it is the type of fat that matters more than the amount of fat. Focus on implementing 'good fats' into your diet in order to stay in hormonal balance and lose weight successfully. These include omega 3 fats found in almonds, walnuts, fish oils, cold-water fish and fortified products; and monounsaturated fats found in avocados and extra virgin olive oil.

Read more:
Foods that will help you lose weight
Top 12 healthy eating tips
Top 10 anti-aging super foods

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Dr. Joey Shulman is the author of the national best seller The Last 15 – A Weight Loss Breakthrough and founder of The Shulman Weight Loss Clinic. For more information, please visit
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How to stop yo-yo dieting