Are you wondering how to stop the yo-yo dieting and how you can sustainably lose weight? Do you want to lose weight and get healthy, but you're not sure how to do it sustainably? If you're nodding your head in agreement, then you're in the right place.

In this episode, we will be discussing the Wellness Breakthrough Program, a sustainable approach to weight loss that has helped women achieve their goals. You will get a better understanding of what sustainable health really means and how to incorporate it into your life.

Tune in to this episode if you want to:

• Stop yo-yo dieting

• Lose 30-plus pounds

• Eat healthy and balanced meals

• Feel good and have confidence in yourself

• Stop failing at losing weight

• Stop craving sugar and being a stress eater 

• Lose weight in a healthy way and keep it off

• Lose weight sustainably

What is Yo-Yo Dieting?

As a health coach, I understand that many women over 40 have spent a significant portion of their lives engaging in yo-yo dieting. You may have tried extreme calorie restriction or intensive exercise to achieve your weight loss goals, only to regain the weight you lost or even more weight shortly after. The cycle of losing and gaining weight can take a toll on your physical and mental health and make it challenging to maintain a healthy lifestyle.

It's important to recognize that yo-yo dieting is not a sustainable or effective way to achieve long-term weight loss. In fact, repeated fluctuations in weight can have negative effects on your health, increasing your risk of developing chronic conditions such as heart disease, diabetes, and high blood pressure. It's time to break the cycle of yo-yo dieting and focus on sustainable lifestyle changes.

First and foremost, it's essential to understand that healthy weight management is not just about the number on the scale. It's about taking care of your body and nourishing it with healthy foods, regular physical activity, and stress management techniques. Sustainable weight loss takes time, and it's not about deprivation or extreme measures. It's about finding a balance that works for your body and your lifestyle.

As a health coach, I recommend starting with small, manageable changes. For example, incorporating more fruits and vegetables into your diet or taking a daily walk can make a significant difference in your overall health and well-being.

Remember, achieving a healthy weight is not a quick fix, but rather a lifelong journey. By making sustainable lifestyle changes and focusing on self-care, you can break the cycle of yo-yo dieting and achieve optimal health and wellness.

How to Stop Yo-Yo Dieting

The first step to stopping yo-yo dieting is to ditch the diets. While it's tempting to try the latest fad diet or weight loss program, these approaches are usually not sustainable or effective in the long run. Instead, focus on developing healthy habits that you can maintain over time. This means nourishing your body with whole, nutrient-dense foods, staying hydrated, and engaging in regular physical activity that you enjoy.

When it comes to developing healthy habits, it's important to start small. Trying to overhaul your entire lifestyle overnight is not realistic and can lead to burnout and frustration. Instead, choose one or two small habits that you can start implementing today. For example, you could start by adding more vegetables to your meals or going for a 10-minute walk after dinner. Over time, you can build on these habits and add new ones as you feel comfortable.

The key to sustainable habit change is consistency. It's better to start with small, manageable habits that you can stick to every day than to try to do too much too soon and risk burning out. By focusing on consistency, you will gradually build healthy habits that will become part of your daily routine.

As a health coach, I've seen firsthand how powerful small habit changes can be in breaking the cycle of yo-yo dieting. By ditching the diets and focusing on sustainable habits that you can stay consistent with, you can achieve lasting weight loss and optimal health and wellness. Remember, small changes add up over time, so don't underestimate the power of taking small steps towards your goals.

The 3 Biggest Weight Loss Mistakes

When it comes to weight loss, the biggest challenge is often not the physical act of losing weight but rather the mindset that comes with it. Your mindset can make or break your weight loss journey, and it's important to address any negative thoughts or beliefs that may be holding you back.

One of the most common mindset challenges when it comes to weight loss is self-doubt. Many people don't believe that they can achieve their weight loss goals or that they have the willpower to stick to a healthy eating plan. This negative mindset can lead to self-sabotage and make it challenging to make progress.

Feeling like you deserve certain foods, regardless of their nutritional value, can also be a significant challenge to weight loss. Many people struggle with the idea that they deserve a treat or reward for their hard work, even if it's not a healthy choice. This mindset can make it challenging to stick to a healthy eating plan and can lead to feelings of guilt or shame.

The "all in or all out" mindset is also a common challenge when it comes to weight loss. This mindset involves either being fully committed to a healthy lifestyle or completely falling off the wagon. This "all or nothing" approach can be challenging to maintain over time and can lead to feelings of failure and frustration.

Finally, not choosing something sustainable is a significant challenge when it comes to weight loss. Many people try fad diets or extreme measures to lose weight quickly, but these approaches are usually not sustainable or effective in the long run. It's important to choose a healthy eating plan and exercise routine that you can maintain over time to achieve lasting weight loss.

As a weight loss coach, I understand the significant role that mindset plays in achieving weight loss goals. By addressing negative thoughts and beliefs and choosing sustainable habits, you can overcome mindset challenges and achieve long-term weight loss success. Remember, a healthy mindset is the foundation of a healthy body and a fulfilling life.

Sustainable Weight Loss Rate

When it comes to weight loss, it's important to set realistic expectations for the rate at which you can lose weight. While it can be tempting to aim for rapid weight loss, slow and steady progress is actually the most sustainable and effective approach. A sustainable weight loss rate is around 0.5-1 pound per week.

There are several reasons why a slower weight loss rate is more sustainable. For one, it allows your body to adjust gradually to the changes you are making. Rapid weight loss can put stress on your body and may not be sustainable over the long term. Additionally, a slower weight loss rate is more likely to involve healthy lifestyle changes rather than extreme measures such as crash diets or excessive exercise.

Another benefit of a slower weight loss rate is that it allows you to build healthy habits that can be maintained over time. Making sustainable lifestyle changes such as incorporating more whole foods, staying hydrated, and engaging in regular physical activity is key to achieving lasting weight loss success. Rapid weight loss may not allow you the time to establish these habits and can lead to yo-yo dieting and weight regain.

Remember, weight loss is a journey and not a destination. By setting realistic expectations and focusing on sustainable habits, you can achieve lasting weight loss success and enjoy optimal health and wellness for years to come. Don't get discouraged by slow progress, as every small step you take towards your goals is a step in the right direction.

Resources:

👉Schedule a  free private health coaching 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

👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness

👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.

https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss

👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & gold.
https://www.kbxdj3trk.com/healthy20/

*This is an affiliate link

Relate episodes: 
#1 | 3 Tips for losing weight over 40 for women who want to fit back into their clothes

#5 | 2 Tips to stop your sugar cravings, ditch the sweets, and stop stress eating for women over 40

You got this,

Coach Michele

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.

*Affiliate links are mentioned that I do make a commission from.