| Have you successfully lost weight in the past only | | | | It's possible that you are a habitual eater. |
| to regain it again and again? A lot of people | | | | Example, eating junk snacks while watching TV. |
| struggle with this dilemma most of their lives. | | | | Perhaps it is emotional. When you are stressed, |
| What is the cause of weight cycling? | | | | you do not eat all day. Then when you get |
| Cutting drastically on your food intake for quick | | | | bored, you raid the refrigerator. |
| weight loss may seem like a great idea. Sooner or | | | | Overcoming emotional or habitual eating |
| later, however, your body prepares itself for | | | | If food is feeding an impulsive need in your life, |
| fewer calories coming in. The body will adjust to | | | | then it's time to examine what is causing it. |
| this lower calorie intake by decreasing the way it | | | | Find substitutes to eating instead. For example, |
| burns food for energy (metabolic rate) and | | | | instead of celebrating your birthday with cake |
| conserving energy as well. The body then | | | | (childhood ritual), invite your friends to play |
| plateaus. It slows down or stops weight loss. | | | | miniature golf instead. Have healthy snacks such |
| By this time most dieters struggle to maintain | | | | as an apple or carrot sticks on hand. You can |
| their diet program. And the weight slowly starts | | | | grab them quickly when you are too stressed to |
| to creep up again. To make things worse, the | | | | find time to eat at work. Or you can just clear |
| decrease in metabolic rate will cause the body to | | | | your head by taking a brisk walk during your lunch |
| live on less calorie intake. Every low-calorie dieting | | | | break. |
| episode makes the body more efficient. | | | | Try to manage hunger by eating several small |
| To make matters worse, the decreased | | | | meals a day. Remember that if you go hungry, |
| metabolic rate induces the body to survive on | | | | you will make poor choices or you will tend to |
| diminished calories. Every low-calorie dieting | | | | overeat. |
| episode makes the body more efficient. The | | | | You can train your body to be fulfilled at 60% |
| severe calorie limitation also brings about a loss of | | | | volume during meal times. Therefore, do not fill |
| muscle tone. Common signs of this are flabby | | | | yourself 100%. You will not help starving children |
| upper arms and sagging buns. | | | | by eating everything on your plate. Don't feel |
| How to break the yo-yo diet | | | | bad about throwing out the food on your plate, |
| Instead of hoping for a quick weight loss, take a | | | | think of where it will go if you eat it all. |
| more long term sustainable approach. Your goal | | | | If you know that you cannot stop at just one |
| should be for a modest weight loss. If you plan to | | | | potato chip, get rid of it. As a matter of fact, |
| decrease calorie intake, do it gradually. I | | | | just get rid of all the junk food that is detrimental |
| recommend a decrease of 200-500 calories a day | | | | to your goal. |
| depending on how much you have to lose. | | | | It may sound corny, but try to do things to keep |
| Do not think of your diet as a temporary | | | | you focused on your goal. Put a sign on over |
| measure, but a healthy living plan. Increase your | | | | your bed that says: "The difference between fat |
| level of physical activities by incorporating them in | | | | and fit is I." Stick a sign on your dashboard that |
| your daily life. For example, take the stairs or | | | | says: "None of these foods taste as good as a |
| try something you enjoy such as dancing or | | | | size 8." (Add a picture of a cheeseburger and |
| hiking. | | | | fries). |
| Don't skip breakfast and eat small meals | | | | Finally, stay on track and never give up. |
| throughout the day. You are less likely to | | | | Remember this quote: "One year from now, |
| overeat if you have small meals. | | | | you'd wish you started today." Don't fall off the |
| Emotional eating and overeating | | | | wagon even if you overate once (or twice). |
| All right, maybe your problem is not yo-yo dieting. | | | | |