How to Stop Yo-Yo Dieting

In case you don’t know, yo-yo dieting is the practice of losing weight and then putting it back on again (and sometimes more than you lost) then starting the process over again. This process usually occurs gradually, over time as we lose our focus and back-slide into former bad habits for a variety of reasons (the holidays, an unpleasant break-up, increased stress, or depression are just a few reasons).

Perhaps the most famous example of a yo-yo dieter was Oprah, especially during the years when her daytime talk show was popular.

Yo-yo dieting is not inevitable, as some seem to think. There are some things you can do to ensure that lost weight stays lost for good. And they include:

• Stop using the term “diet” as that implies a temporary change to your eating habits. In fact, I loathe (“hate” just isn’t strong enough) that word when used in reference to eating healthier on a temporary basis. It’s kind of like saying “I’m going to eat healthier for a few months, until I lose ___ pounds and then I’ll go back to my unhealthy eating routine.”Eating healthier is (or should be) a lifestyle change that lasts, well, a lifetime. When I became a vegetarian 15 years ago, I fully understood there would be no going back, that my lifestyle had just undergone a significant change. Did I know it would “take” or if my willpower was up to the task? Certainly not, but I did know I was going give it my best effort. I never thought of what I was doing as just a vegetarian “diet.” And neither should you, whether you’re going vegan or simply cutting out fast food.
• Avoid doing too much too soon…like I did in the above example. Begin slowly by removing or reducing a few unhealthy items from your current eating habits. If you’re hooked on Wendy’s burgers and Frosties (as Kramer was hooked on Kenny Rogers Roasters’ chicken, episode 8, season 8…I’m contractually obligated to make at least one Seinfeld reference per post), then slowly phase those items out over time. Also, avoid fad or extreme “diets” as they usually have an adverse side effect and rarely last very long.
• Practice “woke” or “mindful” eating, which means simply being aware of what you’re eating and its nutritional value or lack thereof. Avoid eating in front of a screen as this distracts you from what your eating and in what quantity. Eat slower, enjoy your food and the company of others, even in these strange times. Read nutritional labels and eat more fresh fruit and veggies. Locate healthy recipes online that incorporate your favorite healthy ingredients. Cook your own healthy food more often. You’ll be amazed the sense of accomplishment and pride you get when those eating with you rave about your cooking.
• Limit your alcohol intake around meals. As most of us know, alcohol reduces our inhibitions and weakens our self-discipline to the point where you say, “to hell with this, I’m eating that quart of Häagen-Dazs®.” Don’t get me wrong, a glass or two of wine goes great with a good meal, just don’t over-indulge when you have access to things you previously craved.
• Set realistic weight loss goals. Goals in life are great, but unrealistic goals can cause feelings of inferiority, failure, and self-loathing. I’m setting myself up for failure if I create a goal of running a sub-four-minute mile at my age and limited skill set. How about I go with a sub-six-minute mile instead? It’ll take some hard work and commitment to achieve it but it’s certainly doable. View your weight loss goals in the same manner. The goal should be difficult but attainable and should include the disclaimer, “once I hit that number, I will stay at or around it for the foreseeable future.”
• Exercise on a regular basis to burn excess calories, just do NOT “reward” yourself for a hard workout by eating (fill in your favorite, least healthy food here).
• Here are a few more things to help you keep those unwanted pounds off forever: drink more water, don’t eat out of the bag, use smaller plates, avoid bread, don’t skip breakfast, and keep the unhealthy foods you crave most out of the house.

I hope I made it clear that the first bullet is the most important of the seven. If not, I just did. Eating healthier isn’t something we should practice for a few months. A healthy lifestyle is just that, something that should be with you for life.