Do you bounce from diet to diet?
You’ll find a new diet that promises the world. But it’s hard to stick to.
The diet often involves restriction and you’re up and down with it. One day, you’re on point with it. The next, you’ve binged on all kinds of food.
Sometimes, you lose weight. Sometimes, you don’t. Or you’ll lose weight, but go off the diet and gain it all back and then some. Then, you’re onto the next diet. Same thing.
And you can never seem to keep the weight off.
There’s a reason why this yo-yo method leads to weight gain and more fat tissue in the long-run. Let’s take a closer look.
Why Doesn’t Yo-Yo Dieting Work?
Yo-yo diets wreck your metabolism. It’s not good for you or your body.
Your body doesn’t necessarily want to lose weight. The body itself is very adaptable. If you gain weight, it adapts. And it tries to maintain it to the best of its ability.
And fat loss decreases leptin levels. Leptin makes you feel full after you eat. And it lets you know when to stop eating. Without it, your body increases your appetite in order to maintain your previous weight. In a way, it’s a survival mechanism to let you know that your body needs more energy. This is partially why you might be driven to binge. Your body isn’t getting enough energy to support basic function.
A restrictive diet may also cause you to lose muscle. But you want muscle mass to burn more calories at rest. And restrictive diets are frequently never sustainable. At least, you probably won’t sustain it, feel good, and look how you want to look.
When you’re on a diet, your body is stressed out. This causes a chain reaction throughout the body leading to a lack of self-regulation, inflammation, and a higher risk of chronic disease. Your body is also likely lacking the nutrients and energy it needs to function properly. It starts to conserve energy which makes it even harder to lose weight.
How Do You Break the Cycle?
Sustainable weight loss doesn’t happen overnight. It’s about making gradual changes to your lifestyle and diet. And it will take time.
Here are a few things you can start implementing today:
→ Check out the Duwe Fitness Nutritional Guide. Start eating healthier and less processed foods. This means focusing on homemade variations and possibly preparing healthy meals ahead of time for convenience and to avoid reaching for less healthy food items.
→ Eat at regular intervals throughout your day. Eating every few hours has been shown to help achieve and maintain a healthy weight.
→ Strength train to build muscle. Muscle takes up less space than fat. It also burns more calories at rest.
→ Find relaxing activities and decrease the stress in your life. Read, meditate, draw, paint, or find an activity that can help you wind down after a stressful day.
→ Get a good night’s sleep. Ensure you get about 7-9 hours of sleep per night. Partake in relaxing activities an hour or two before bed. Sleep in a cool, dark, and quiet space.
Remember, Rome wasn’t built in a day. A happy and healthy body takes time to build – especially if you’re coming from a place where yo-yo dieting has been the norm for years.
Break that cycle! Take back your life. Go after what you want. The only person that can get you there is you.