What is Yo-Yo Dieting?
Before we can figure out how to stop yo-yo dieting, let’s decide what is it? It’s practically a national pastime, a seemingly never ending game we play with ourselves, that wrecks havoc on our bodies and tests our willpower and resolve. An estimated 54% of people in the United States are currently trying to shed pounds, fueling a $59-billion-a-year industry of supplements, books, and packaged foods that promote weight loss.
There’s a very good chance you’ve played this game before and are going around again this year. Most of us will regain almost all of what we lost, and often more, causing the typical dieter to try a new plan usually about four times a year. Sound familiar?
But lasting weight loss requires making lifestyle changes that will work for you long-term.
Is Yo-Yo Dieting Dangerous?
Not only your waistline that suffers from yo-yoing. Repeated crash dieting increases metabolic hormones, such as insulin, and elevates levels of sex hormones, including estrogen. These changes cause you to start putting on weight around your middle, which research has linked to insulin resistance, diabetes, high blood pressure, and heart disease.
You lose more than just pounds each time you go through it again. Your confidence also takes a hit. The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the vicious cycle. Plus as you get older you find that what worked in the past isn’t working for you now. Or it takes longer than it did the last time. So, you look for next Miracle Diet Du Jour.
“No one wants to diet forever… it’s hard work.”
Is It Worse Than Staying Overweight?
I’ve heard the argument that when you lose weight that you lose muscle as well. When you gain back the weight as most people do you end up with a higher body fat percentage than when you first started. That, unfortunately, makes sense to me.
But, I have to feel that during the time that you’re eating healthier, exercising more and the period of time no matter how short that you have the weight off that it is beneficial to you.
There has to be a longer term solution.
How I’m Stopping It
It all starts with your Attitude! Stop Dieting!
Even pro bodybuilders don’t stay ‘Ripped’ all year long. They have a bulking phase where they put on more muscle and a cutting phase where they shred their body of all weight and water to show off their hard earned muscles at their best.
Pro Boxers, dehydrate themselves to make weight for a fight. Look at the at the Tale Of The Tape, even the lower weight boxers can put on 10 to 15 pounds overnight. It’s not all food.
Stop thinking of Losing Weight as a Short Term Fix. Decide on your Ideal Weight Range, your Low and your High Max Range. Find a program you can stick with not for a month or six weeks, but for years… for life. A program that lets you have a Cheat Meal or Cheat Day or a Vacation or Holiday Week where you can let yourself go… but without going over your High Max Weight.
I found the program that works for me in 2012. In 2012, I lost over 60 pounds in four months. I don’t always stay strict on the program so my weight does fluctuate. My weight is higher in the Winter and lower in the Summer. My High Weight Max was 200 pounds. As I got close to that number I knew it was time to Go Strict! My new goal is…
At My Worst
In January of 2012, I reached a high weight of 245 lbs and I walked with a cane and great pain. I would come home every night and have to ice my knees to get the swelling down. I couldn’t walk a half mile without getting shin splints. Now I can jog three times that distance.
My goal was to get down to 180 lbs and walk without pain. It took me less than four months on Dr. Joel Fuhrman’s “Eat To Live” program. When I reached 180 lbs I realized I was still far from My Ideal Weight, probably 25 to 30 pounds more to lose.
I maintained a weight of 180 – 185, making half-hearted attempts to go lower, but I think my thoughts limited my ability to go much lower. I had to change the way I thought before I could change the reading on the scale.
By January 2, 2015 I had ballooned to 210 lbs (still not the 245 I was) but I wasn’t worried. I knew how to Eat To Live. By March 2nd, I was 182.5 lbs (a loss of 27.5 lbs) in two months.
April was a disaster weight wise, with my wife’s birthday, Easter and other parties by April 20th I was back up to 198 lbs. This is Yo-Yo Dieting and this Must Stop!
I wasn’t worried, I know how to Eat To Live and also how to exercise most efficiently for me.
I Know How To Eat To Live
April 20, 2015 at 198 lbs. I went back Strict on ‘Eat To Live’ for the next 6 Weeks.
That means for me:
NO: Meat, Fish, Eggs, Dairy, Grains, GMO’s… Packaged food or Eating out… or MICROWAVE!
Nothing where I don’t know what’s in it or how it was prepared…
If it was Made In A Factory… I PASS!
With the exception of; Ground Flaxseed, Mustard, Vinegar, & BioTrust.
I eat ORGANIC as much as possible.
I drink only Mineral Water, which is also used to make our coffee and tea.
I won’t be doing any Fasting or Cheat Meals for 6 weeks, just Strict on ‘Eat To Live’
(Note: This is stricter than what Dr. Fuhrman has in the book ‘Eat To Live’)
By April 24th, (4 days) I was down 9 lbs. I don’t think it was fat, but I do think it was weight.
By May 3rd, I had lost 13 lbs in 13 days I was 185 lbs.That’s when I stalled, I had hit a plateau. It was to be expected.
Although on ‘Eat To Live’ I eat a lot of Food, I don’t consume a lot of calories. When you reduce the amount of calories you eat the body reads that as going into “Starvation Mode” and starts holding on to your Fat Reserves. Exactly what I’m trying to get rid of.
The Standard Defense would be Eat Less and Exercise More, I’m not ready to do that because I know it just doesn’t work over the long haul.
Plan #2 would be to have a Cheat Meal or a Cheat Day. That does have its merit, it tricks the body out of “Starvation Mode” and helps remove any food cravings. My problem is I don’t have any food cravings, I’m eating wonderfully and I don’t want a Cheat Meal. My deal was for 6 weeks.
I wanted to find another solution to help me get over this plateau… quickly… and I have. I discovered BioTrust supplements and I hit a winner with the second product I tried.
The first product I tried stated quite clearly that results could take from 60 to 90 days. Not within the range of my ETL 6 Week program, but I was hoping for the best. Results were not notable.
The second BioTrust product I tried was a Home Run, I lost 3.8 lbs my first week on it. My plateau was demolished I started calling it “Plateau Buster”…. more about it later… but first
I Need To Shorten The String
I can’t keep doing this Yo-Yo Dieting. 200 pounds… 180 pounds, cannot continue to be my High Max Weight. It’s way above My Ideal Weight, which I would put at 150 to 155 pounds.
My New High Max Weight will be 160 Pounds. I started this cycle of being strict on ETL at 198 pounds, average weight loss with ETL is 20 pounds that would bring me to 178 pounds.
What that means is that after this cycle is over on June 1st, I have another 6-week cycle to get into My Ideal Weight Range, or down to 155 – 158 lbs. I have absolutely no problem with that. To never look at 170 or 180 pounds would be a joy.
I mentioned before that I have No Food Cravings at the moment. Nothing I can think of for what I want as a Cheat Meal, so I may just let my wife decide. I’ll let her decide what we’ll eat for a Cheat Weekend then for me it’s right back Strict on ‘Eat To Live’ for the next 6 Weeks.
That’s my plan on how to stop yo-yo dieting. Stay on a program I know works until I get to my ideal weight and then never go above a Max High Limit I set for myself.
I’m going to make a promise to myself. If I can’t keep my word to myself than I have no right to ask somebody else to take it.
To Thine Own Self Be True.