How to Stop Yo-Yo Dieting and Maintain a Healthy Weight

Photo by Andres  Ayrton

With so many diet hacks out there and famous people who swear by certain formulas, it’s no wonder that we think we can have rapid weight loss with some miracle solution. If you’ve been on the rollercoaster ride of yo-yo dieting (also known as weight cycling) to achieve a healthy weight, you would know the drill - lose a few kilos after some dieting only to regain the weight lost or more than that, and then dieting again. This pattern of your weight going up and down like a yo-yo is frustrating, demoralising and can have serious consequences on your health. Studies have shown that yo-yo dieting can slow your metabolism, increase body fat and put you at risk of having an eating disorder.

So how do you stop yo-yo dieting and still maintain a healthy weight? Here are some ways:

1. Set a realistic weight loss goal

Set achievable and realistic targets, progressively and step by step; when one target is achieved, aim for the next target . Keep a log on your nutrition and exercise that is necessary to support that. It’s easier to stay the course when you have small wins. Shift your mindset to changing the way you eat and exercise, for the long term.

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2. Have a healthy meal plan with variety

Set yourself up for success for the week by planning and doing some meal-prep ahead of time. Whether it’s batch cooking on the weekends or packing healthy snacks, having tasty, nutritious options readily available makes it a lot easier to stick to your goals. Although calorie restriction is a basic principle, a healthy diet that also offers variety is more sustainable and helps to increase satiety and reduce cravings, keeping the weight off.

3. Practice mindful eating and moderation

Slow down and savour each bite, paying attention to hunger and fullness cues. It can be tempting to have your meals while scrolling through our mobiles or catching up on work but by eating slowly and mindfully, you'll be more in tune with your body's needs and less likely to overeat or indulge in emotional eating. Enjoy treats in moderation and balance them out with nutritious choices the rest of the time.

4. Stay hydrated

Sometimes thirst can be mistaken for hunger. Keep yourself hydrated throughout the day by drinking plenty of water. Herbal teas and infused water are also great options to add flavour without all the extra calories of sugary drinks.

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5. Focus on stress management and self care

Prioritise your mental and emotional well-being by practicing self-care activities like meditation, yoga, or simply taking time to relax and unwind. Surround yourself with supportive friends, family, or professionals who can offer guidance, encouragement, and accountability on your journey to stop the yo-yo dieting cycle and lifelong maintenance of a healthy weight.