What you should be doing to shed the kilos and keep yoyo-ing weight away.
Time to put together a new weight loss plan. (Photo: mocker / www.123rf.com)
Reaching a plateau in your weight loss efforts, or having to deal with fluctuating weight gain-loss-gain can be extremely frustrating. We’ve got good news for weight watchers though, you will be able to break out of this vicious cycle!
If you are trying to lose weight…
Don’t be discouraged by the lack of results because the truth is, it takes time to undo the dietary damage you’ve incurred over the years. You can’t embark on a diet and expect results a week later, but know this – it gets easier after three months.
After going on a low-fat diet for this duration, people had less yearning for hamburgers, bacon and pizza, according to research published in Obesity. Better yet, their yen for these foods also remained low two years on.
Tip for Weight Watchers! So, the next time you feel like stuffing your face, rate your hunger on a scale of one to 10, with one being starving and 10 being stuffed, says Keren Gilbert, a New York-based dietitian.
If your appetite merits a five or above, skip the snack and brush your teeth. Distract yourself by taking a walk or reading, suggests Keren. Have a meal only when you’re genuinely hungry (a rating of one to two). See other tips to stop food cravings.
If you are struggling with yoyo-ing weight…
Successfully lost weight, but then it all comes back on – and more! What could have gone wrong? You’ve really tried to keep your diet and exercise plans on track. According to Penn State University findings, you’re doing it wrong if you are using the same slimming strategies to keep the weight off.
Tip for Weight Watchers! Switch tactics when you’ve reached your goal weight or if the number on the scale is no longer budging. For example, if your tactic was to cut back on sugary treats, now up your intake of lean protein like beans, fish and low-fat dairy products.