Yo- Yo Dieting?
It’s no secret that Yo-Yo dieting is damaging to your health. Up and down, down and up. Some people have been dieting for years. In fact, one of my clients had been on this endless roundabout for more than 25 years.
“I can’t win! I lose, I get healthy and before I know it, it has all come back again plus more. I’m now even heavier than I was when I started the damn diet!”
Does this sound familiar? The ups, the downs – it’s a common pattern. If it does than I can help you.
But there may be major consequences to yo-yo dieting.
A study released in November 2016 by the American Heart Association called, ‘Yo-Yo dieting dangerous even if you’re not overweight’, investigated the weight and dietary history of 158,000 postmenopausal women. Researchers found that subjects who reported large and frequent weight fluctuation due to yo-yo dieting (starting off at a “normal weight”) were 3.5 times more likely to die of sudden heart attack than women of more stable weight.
The researchers also found that women whose weight was within the normal healthy range who started yo-yo dieting increased their risk of dying of a heart attack by 66%.
Yet there was no correlation between the risk of dying of a heart attack and weight gain in itself, nor weight loss. Herein lies the key.
It’s the oscillation of weight that seems to do the damage.
Another study by Marsha Hudnall, MS, RDN, CD, ” Yo-Yo Dieting May Lead to Chronic Inflammation, Disease, Unhealthy Weight” , showed that yo-yo dieting increases bodily inflammation, which has been linked to all kinds of diseases, from cancer to diabetes and allergies to Alzheimer’s.
So, if your weight has fluctuated massively over the past years and you have experience mood swings and a host of other health issues, could it be your dieting regime is to blame?
Here are a few ideas that you might find helpful.
1} Don’t go at dieting like a bull at a gate-if you do you may run out of steam very quickly or worse still feel disappointed when you don’t get the desired results.
Fad diets are designed for quick success delivery and more often than not, results are – short termed. It is better to eat less and exercise more. This way you will get a sustainable result.
2} Eat when you are hungry and stop when you feel satisfied – NOT until you are full! When you eat until you are full…. you have overeaten. This is because your stomach has been stretched over time, and your brain has forgotten to register “satisfied”. It will take you a few goes but very soon you will be able to shrink the stomach back to its correct size and the brain to register when you feel satisfied.
3} Stop eating sugars and white flour- in all shapes and sizes. Yes, you will need to read labels, but it is worth it. By doing this you will bring your body into fat burning mode and out of storage mode.
4} Dieting is an addiction and it is not sustainable.
5} Food should be used as fuel for the body not as a panacea for the emotions you don’t wish to address.
6} Make your goals realistic. There is no sin in enjoying the praise you get along the way but don’t depend on the praise to keep you motivated. When you do this, you are handing your control over to other people. This is your life!
7} Use the 80/20 rule. 80% of the time eat healthily – only when hungry and stopping when satisfied. Use the 20% to meet with friends and have that biscuit with your coffee then leave some of the treat on the plate. Your way of showing the subconscious mind that you are in control. And this allows you not to be pressured into forbidding yourselves food – t