Tips For Weight Loss – How to stop yo-yoing

Lose weight—gain weight – it is so depressing! It’s time to find a new way

yoyo-message

video-yo-yoing-w150 Click here to watch the video.

Before 2009, I was always yo-yoing with my weight. There would be the day when I decided I just HAD to lose weight. So, it would be the latest diet—and often I would lose weight, then slowly—sometimes not so slowly—I would put it all back on again. It was so utterly depressing. Even though a healthier message about food and weight loss is beginning to emerge, pick up any womens’ magazine and you will find a Lose 7 lbs in 7-days or Lose a dress-size in just 10 days diet. And these diets may help you lose weight—but at what cost to you? Do these diets help you STAY SLIM afterwards? Are they healthy? Or are they just focused on the short-term win as eluded to in the title? If you follow such a diet, will you put the weight back on shortly afterwards? Then, will you try the next new diet when it comes out?

Insanity: Doing the same thing over and over again and expecting different results—Albert Einstein

So the first and radical change you need to make is to stop dieting—because dieting will never work in the long run. Going on a ‘diet’ implies in itself that you will not being doing it forever, so when you stop dieting, and go back to what you used to eat, then the weight will go back on.

But how do you lose weight if you don’t diet? How do you STAY slim after losing weight?

The answer is to change your everyday eating to be more healthy. This does not mean dieting!! Staying slim yes means changes, but it’s never about being hungry, it does include small treats, it’s never about feel deprived. It means eating foods that nourish the body to restore your energy and health. It’s a step by step approach that in a relatively short time becomes your new way.

Eating food is and should be a pleasurable experience.The changes I recommend apply to some of your eating habits and choices—not all of them. A few small changes embedded into a new way of eating for life can have a big impact on your weight loss in a steady but continual way. This way helps you stay slim and no longer yo-yo with your weight.

I know that changing sounds scary—but please know this is a choice of loving yourself and not of punishing yourself. As a treat, you can eat anything. Just not everyday. After a decade of helping people change their lives, what I’ve come to learn that change is not as easy as it sounds and that too often people try to change too much in one fell-swoop. So my tips for weight loss are for you be gentle with yourself and yet determined with your changes too.
 

Tips for Weight Loss

What and how much you need to eat are all determined by your unique body, your age and gender, your hormones and your daily/sporting activities. And yet these 3 simple steps below can help everyone begin new, daily healthier eating habits that encourage weight loss.

1. Dramatically increase the amount of coloured vegetables that you eat.
Coloured vegetables are super-wonderful in providing so many health giving properties. They contain vitamins, minerals and micronutrients, which provide anti-oxidant, antibacterial, antiviral and some even provide protection against cancer. They are also bulky, which helps towards feeling full after eating them. They are very low in calories. They provide fibre that feeds the ‘good’ bacteria in your gut, helping your digestive system become more effective.

According to Wikipedia there are more than 160 different kinds of vegetables. No, they are not all available in the UK, but once you become curious you will find there are dozens that you have never tried, even in your local supermarket there will be ones you’ve overlooked. Look for your local fruit and vegetable shop too and see what they stock. They often have a wide selection with some locally grown produce. And the Asian food shops are like walking into an Aladdin’s Cave of vegetable wonders. So be curious and try new veggies! Search out new recipes online and then boil, steam, bake, stir-fry or add them to casseroles, curries or hot-pots. Eat some raw vegetables every day in salads, or as crudities or add them to smoothies. By daily increasing the portion size of coloured vegetables, it makes it much easier to do step 2…

2. Determinedly reduce and/or begin to eliminate the following…

  • Potatoes in all forms including crisps (sweet potatoes are OK)
  • White rice (brown, red, black or wild rice are good grains)
  • Breakfast cereals (the vast majority, especially any that come as a ‘flake’ are over processed and to your body it’s akin to eating sugar)
  • White bread, especially that baked by the large bakeries and supermarkets, as this is not made in the same way as traditional bakeries. This mass-produced bread is more likely to cause bloating and it is digested quickly. This may lead to a rise in your blood sugar levels and be detrimental to weight loss. Instead search out a local baker who bakes bread in the traditional way. Then choose wholemeal, multi-grain or rye-bread. Try not to eat any bread in the evenings – as this too can be counter-productive to weight loss.
  • Added sugar. If you still add sugar to your hot drinks—cut back until you can completely eliminate it. Begin reading food labels. Look out for added sugar. If you have never done this before, you will be amazed how much sugar is added to foods. Find different brands that don’t add sugar, or better still, switch to fresh, natural alternatives
  • Fizzy drinks. These are either crammed full of sugar or additives: neither is good for weight loss

3. Make sure you include protein with every meal
Every meal and most snacks need a good portion of protein. Protein is found in meat, poultry, game, eggs, cheese, milk and milk products, fish, shellfish, nuts, seeds, beans and legumes. Some vegetables also have useful amounts too. When choosing protein know that beef, lamb, pork and even chicken when raised on large poultry farms, can contain a lot of fat as well as protein – so don’t go overboard on these. Oily fish, nuts and seeds are really good for your health so add these to what you eat. Protein really helps you with weight loss because it slows down the rate at which your body digests food. This keeps you feeling fuller for longer and it’s calming effect on the body means you are less likely to crave sweet foods.

Finally, know it’s rare for people to put on a lot of weight in the space of a few weeks. Oh, I know you can easily pile on a the pounds over Christmas or whilst away on holiday, but more than 14 lbs in just 2 weeks? Probably not. I also know you would love to make your extra weight instantly disappear and that’s possibly why these magazine diets are so popular. If though you can trust that in the space of 3 months you could lose a significant amount of weight and know it had gone for good, would you do it? Could you begin doing these 3 steps above? Give your body chance to adjust and within a few weeks (not days!) you can begin to lose weight naturally, steadily and then keep it off. I hope you can.

If you would like to have more support, learn more about how your body works and have help letting go of any emotional blocks to weight loss, please see if my Live Classes by Phone is a good fit to your needs.

Eat Well—Be Well 🙂

I am always interested to hear your thoughts, views and ideas. Get in touch via the comments box below.

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