Many people are familiar with the ups and downs of yo-yo dieting -- the thrill of losing pounds, followed by discouragement and disappointment when the scale creeps back up. It can seem like long-term diet success is impossible. The good news is that it's not impossible. You can overcome yo-yo dieting and achieve long-term diet and weight success with realistic, appropriate behavior changes. Consider the following tips, and say goodbye to the yo-yo.
Step 1
Set small, reasonable, realistic goals. Attempting to lose large amounts of weight quickly, such as through fad diets or extreme calorie restriction, will only lead to weight regain and feelings of failure. MayoClinic.com advises aiming for a loss of 1 to 2 lbs. per week for optimal long-term results.
Step 2
Exercise frequently and consistently. Texas A&M University's Department of Health and Kinesiology says that a combination of cardiovascular exercise -- the type that raises your heart rate through vigorous activity -- and strength training best prevents yo-yo dieting through muscle building and calorie burning. Aim for about 60 minutes of exercise most days of the week. Some people may find weight control easier with closer to 90 minutes of exercise each day.
Step 3
Plan your diet around healthy foods from the main food groups, emphasizing fruits and vegetables, lean protein, whole grains and low-fat or non-fat dairy products, and avoiding saturated fat and added sugar. Lower-calorie, nutrient-rich, high-fiber foods will keep you leaner than high-fat sweets and treats.
Step 4
Attend to the social and emotional aspects of weight loss. Some ways to do this include enlisting family and friends for support, making exercise a social activity, reminding yourself often of your motivation for maintaining a healthy weight and planning small, non-food rewards for meeting each small goal along the way to long-term weight loss.
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