About one-third of U.S. adults are following a diet plan. 

From a young age, many of us were shown different diets through television, social media, and the adults we knew. People are doing whatever it takes to look thin as quickly as they can. 

Some people decide they’re only going to eat during a small window of the day, and other people commit to never touching bread or rice again. Unfortunately, those commitments don’t last very long. 

If you’re in this nasty cycle of broken commitments, keep reading below how to stop yo-yo dieting for good. You’re a few steps away from freedom. 

What Is Yo-Yo Dieting? Why Is It Bad?

Yo-yo dieting is a cycle of losing weight and then gaining it right back, over and over again. Think of a literal yo-yo. It drops down and then comes back up.

This type of dieting is frustrating. People find themselves cycling through a couple different of wardrobes to fit their different body sizes. Many people start to brace themselves for the disappointment of ending back up where they started. 

Yo-yo dieting also has a negative long-term effect on a person’s health. Over time, it may eventually lead to a fatty liver, muscle loss, and higher blood pressure. 

Develop a Healthier Mindset

The first step to building a lifetime of healthy habits is developing a healthier mindset regarding your relationship with your body, food, and exercise. 

Tell yourself your body is worth investing in, and thank your body for what it does for you now. Even if you don’t particularly like your body right now, thank it for the movement it gives you. 

It’s imperative to develop a respectful relationship with your body. You’ll learn how to properly care for your body out of respect. Eventually, you’ll also care for it out of love. 

Throughout your health journey, take time to appreciate your body and strengthen your mind. Write yourself affirmations to read each morning. Find joy in things like rest, yoga, and pilates.

Mend Your Relationship With Food 

Many people become obsessed with weight loss because they have a poor relationship with food. This poor relationship may come from bullying at school, pressure from family members, or being surrounded by social media.

To appropriately mend this fight with food, it’s best to work with a professional. You may want to check out therapy and schedule time to meet with a nutritionist. 

If you do meet with a nutritionist, find one that holds you accountable from a place of empathy and compassion. Be transparent about your relationship with food, and work with them to discover happy, healthy eating.

Never view food as ‘good’ or ‘bad’. Creating strict labels for food heavily contributes to the trend of yo-yo dieting. 

Educate yourself on nutrition, the body’s processes, and how you can make changes to nourish yourself. Don’t forget to allow yourself a delicious piece of cake every now and then.

Take a Different Approach to Exercise

Exercise equals torture to plenty of people. They dread going to a gym and stepping on an elliptical or picking up weights. 

Viewing exercise as something evil won’t help you maintain lifelong healthy habits. You’ll see weight loss as you approach exercise with a more open mind. 

Look at exercise as giving your body the movement it deserves. You’re celebrating and challenging your body’s strength, stamina, and endurance. You should want to improve your body for yourself.

To make exercise more fun, find different ways to move your body. There’s no need to confine yourself to a gym for several hours each week. 

Try rollerblading with friends, or buy a pass to a local yoga studio. Ask your partner to finally do some ballroom dancing classes with you. Ride your bike around some trails on the weekend. 

Make it a fun challenge to find all the different ways you can move your body while having a blast!

Find What Works for You

Don’t follow fad diets because they’re created to generalize bodies. Find something that works for you, your body, and your lifestyle.

This step is another step that should be taken alongside a nutritionist. You can also work with a personal trainer to develop personalized workout plans. 

Be honest about your budget, current eating habits, and any dietary restrictions you may have. A nutritionist will create a realistic and maintainable plan for you to follow. 

If you feel like any part of the plan is particularly difficult or unreasonable, chat with your nutritionist. They may work with you to offer some new changes. 

Take a Holistic Approach

When people are trying to lose weight, they often only direct their focus to diet and exercise. Our bodies aren’t that simple!

Take a holistic approach to weight loss and healing. You’ll notice long-lasting results, and you’ll be able to feel the change in every facet of your life. 

Make a commitment to get more rest and find more peace. Our bodies hold onto fat if we don’t sleep enough or if we’re too stressed. Take the necessary steps to lower your body’s cortisol levels

Find communities of supportive people to encourage you on your health journey. Join a local support group, make new friends, or get involved in volunteering. 

Work towards becoming your own best friend. Find ways to better appreciate yourself. Real change comes after you decide you’re becoming healthier for yourself and no one else. 

Best friends want to see each other succeed, right? Be the best friend you’ve always wanted!

A Lifetime of Success: How to Stop Yo-Yo Dieting

It’s a tough cycle to break free from, but it’s possible to take control and learn how to stop yo-yo dieting for good. 

Start by developing a healthier mindset regarding health. Build a better relationship with food, and approach exercise in a more open-hearted manner. As you continue along your health journey, remember to approach it from all angles. 

Are you struggling with weight loss? Contact us today. We are a medical office dedicated to building personalized programs to help you reach your goals.