5 Tips for Healthy Weight Loss {How to Stop the Yo-Yo Dieting}
Do you want to lose weight in a healthy way and keep it off? Are ready to stop the yo-yo dieting, but you are just not sure how? Are you ready for something different where you can actually get healthy and lose weight?
In this episode, we'll discuss how to stop yo-yo dieting and create healthy habits that support long-term weight loss.
If you're tired of trying every diet out there and feeling restricted, it's time to ditch them altogether. Calorie counting and obsessive scale weighing are not sustainable practices and often lead to yo-yo dieting. Instead of focusing on what you can't eat, try adopting healthy habits that promote overall well-being.
Habit change is the key to successful and long-term weight loss. Keeping the long game in mind and being consistent with your healthy habits will help you achieve your goals. It's important to recognize that making lifestyle changes takes time and effort, but the results are worth it.
Starting your morning off on the right foot is crucial to setting the tone for the rest of the day. This will provide your body with essential nutrients and give you the energy you need to tackle the day ahead.
Remember, you can't outrun your fork. While exercise is important for overall health, it's not enough to counteract an unhealthy diet.
What Is Yo Yo Dieting
Tip #1: Ditch the diets and being restrictive
It's important to not rely on diets for sustainable weight loss because they are often restrictive, temporary, and can lead to a cycle of yo-yo dieting. Diets typically involve cutting out entire food groups or severely limiting calorie intake, which can be unsustainable and lead to feelings of deprivation. This often results in rebound weight gain when the diet is over, leading individuals to seek out another diet to start the cycle all over again.
Yo-yo dieting, also known as weight cycling, refers to the cycle of losing weight through strict diets or intense exercise, only to regain the weight back (and often more) once the diet is over or when the individual goes back to their previous habits. This cycle can be damaging to both physical and mental health and can lead to feelings of guilt, shame, and frustration.
A common pattern in yo-yo dieting is "going all in" on a diet, where an individual restricts their calorie intake, eliminates certain food groups, or engages in extreme exercise. While this may lead to weight loss in the short term, it is often not sustainable or healthy in the long run. Once the individual reaches their goal weight or becomes burnt out from the strict regimen, they may give up and start eating whatever they want, leading to weight gain and starting the cycle all over again.
It's important to recognize that sustainable weight loss requires a lifestyle change, not a quick fix. Adopting healthy habits that can be maintained over time, such as regular exercise, a balanced diet, and self-care practices, can lead to long-term success and overall well-being.
How Can I Lose Weight and Keep it off Without Dieting?
Tip #2: Habit Change: Habit change is essential for successful weight loss and long-term weight management. This is because our habits, both good and bad, are deeply ingrained in our daily routines and behaviors. Trying to change them overnight can be challenging, and often leads to feelings of frustration and defeat. Instead, it's important to take a gradual approach to habit change, focusing on small, sustainable changes that can be maintained over time.
When it comes to weight loss, it's essential to keep the long game and consistency in mind. Rather than focusing on short-term goals or quick fixes, it's important to adopt healthy habits that can be maintained over a lifetime. Consistency is key to creating lasting change, and it's essential to stay committed even when faced with opposition or obstacles.
It's natural to feel discouraged or overwhelmed when something is hard or when we face setbacks. However, giving up on healthy habits can lead to a cycle of yo-yo dieting and weight regain. Instead, it's important to view obstacles as opportunities for growth and to seek support when needed. This can be in the form of a supportive community, a coach or mentor, or even a therapist to help navigate emotional and psychological barriers to weight loss. By staying committed to healthy habits, even when it's challenging, you can achieve long-term success and maintain a healthy weight for years to come.
Is Breakfast Important for Weight Loss?
Tip #3: Start your day off right
You don’t necessarily have to eat breakfast to lose weight, but eating a healthy breakfast or first meal of the day is essential for successful weight loss and overall health. Starting your day with a healthy breakfast can have ripple effects throughout your day. By nourishing your body with healthy foods, you'll feel more energized and motivated to tackle your daily tasks.
You may also find that you're less likely to make impulsive food choices or reach for unhealthy snacks when you're feeling hungry or stressed. Eating a healthy breakfast can also set the tone for the rest of your meals throughout the day, making it easier to maintain healthy eating habits overall.
When it comes to weight loss, eating a healthy breakfast can be especially important. Eating a high-calorie, low-nutrient breakfast can lead to overeating later in the day and may contribute to weight gain over time. By starting your day with a healthy, balanced meal, you can jumpstart your weight loss efforts and set yourself up for long-term success.
Stop Using Exercise to Burn Off Foods You Ate
Tip #4: You can’t outrun your fork
It's common for people to think that they can out-exercise a poor diet, but the truth is, you can't outrun your fork. One of my male clients came to this realization after months of trying to burn off the calories he consumed through exercise alone. He would use intense workouts after indulging in unhealthy foods, thinking that this would counteract the damage done. However, he soon found that this approach was not sustainable, and he wasn't seeing the results he wanted.
Through our work together, he came to understand the importance of a healthy, balanced diet in achieving his weight loss goals. He learned that food is fuel for his body, and that he needed to nourish it with nutrient-dense, whole foods in order to see the results he wanted. He also discovered that exercise should not be used as a punishment for eating unhealthy foods, but rather as a way to improve overall health and well-being.
By shifting his focus from burning off calories to nourishing his body and engaging in physical activity for its many health benefits, my client was able to achieve sustainable weight loss and improve his overall health and well-being. He no longer sees exercise as a punishment, but rather as a way to feel good and take care of his body.
Does Walking Help You Lose Weight?
Tip #5: Get more movement in
Walking is a simple yet effective way to aid in weight loss efforts. Unlike high-intensity cardio workouts, walking does not place significant stress on the body's metabolism, making it a sustainable and accessible exercise option for people of all fitness levels. By incorporating more movement into your daily routine, such as taking a daily walk, you can burn more calories throughout the day and achieve your weight loss goals.
Walking also has many other health benefits beyond weight loss. It can improve cardiovascular health, strengthen bones and muscles, and reduce the risk of chronic diseases such as diabetes and heart disease. It's a low-impact exercise that's gentle on the joints and can be easily integrated into your daily routine.
To make walking a regular part of your routine, start by finding ways to incorporate more movement into your day. This could include taking a walk during your lunch break, parking farther away from your destination, or taking the stairs instead of the elevator. As you become more comfortable with walking, you can gradually increase the duration and intensity of your walks to continue challenging yourself and seeing results.
You got this,
Coach Michele
Resources:
👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
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https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
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Relate episodes:
#1 | 3 Tips for Losing Weight Over 40 for Women Who Want to Fit Back Into Their Clothes
#17 | The Proven Weight Loss Program for Women Over 40 to Lose Weight for Good & Get In Shape {Wellness Breakthrough}
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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