Weight Loss Programs of Rochester NY Talks About Yo-yo Diets and Emotional Eating
Have you successfully lost weight in the past only to regain it again and again? A lot of people struggle with this dilemma most of their lives.
What is the cause of weight cycling?
Cutting drastically on your food intake for quick weight loss may seem like a great idea. Sooner or later, however, your body prepares itself for fewer calories coming in. The body will adjust to this lower calorie intake by decreasing the way it burns food for energy (metabolic rate) and conserving energy as well. The body then plateaus. It slows down or stops weight loss.
By this period in time, many of these folks struggle to keep up with their diet program. What happens next? The weight slowly creeps back up. To make matters worse, the decreased metabolic rate induces the body to survive on diminished calories. Every low-calorie dieting episode makes the body more efficient.
The strict calorie limitation also causes a loss of muscle tone. Common signs of this are flabby upper arms and sagging buns.
How to break the yo-yo diet
Rather than of aiming for a fast weight loss, go for a long-term sustainable approach. Aim for a modest weight loss. If you plan to decrease calorie intake, do it gradually. I recommend a decrease of 200-500 calories a day depending on how much you have to lose.
Do not think of your diet as a temporary measure, but a healthy living plan. Increase your level of physical activities by incorporating them in your daily life. For example, take the stairs or try something you enjoy such as dancing or hiking.
Don't skip breakfast and eat small meals throughout the day. You are less likely to overeat if you have small meals.
Emotional Eating and Overeating
Okay, maybe your problem is not yo-yo dieting. It's possible that you are a habitual eater. Example, eating junk snacks while watching TV. Perhaps it is emotional. When you are stressed, you do not eat all day. Then when you get bored, you raid the refrigerator.
How to overcome habitual or emotional eating.
If food is feeding an impulsive need in your life, then it's time to examine what is causing it.
Look for other alternatives to eating when you are celebrating, depressed, bored, etc. For example, instead of celebrating your birthday with cake (childhood ritual), invite your friends to play miniature golf instead. Have healthy munchies such as an apple or carrot sticks on hand. You can grab them quickly when you are too stressed to find time to eat at work. Or you can also clear your head by taking a fresh walk during your lunch break.
Control your appetite by eating multiple small meals a day. Never go hungry, because if you do, you are more likely to overeat or make poor choices.
You can train your body to be fulfilled at 60% volume during meal times. Therefore, do not fill yourself 100%. You will not help starving children by eating everything on your plate. Don't feel bad about throwing out the food on your plate, think of where it will go if you eat it all.
If you know that you cannot cease at just one potato chip, get rid of it. As a matter of fact, just dump the junk food that is detrimental to your goal.
Corny or not, do things to remind you of your goal. Put up a sign at your desk that say: A year from now, you may wish you started today. Maybe put a refrigerator sign that says: "When I cheat on my weight-loss goal, I am cheating on me."
Finally, stay on track and never give up. Remember this quote: "One year from now, you'd wish you started today." Don't fall off the wagon even if you overate once (or twice).
Health Club Rochester NY offers programs in weight loss for women and
children. We are a non-contract gym and have several membership
options. You do not have to be a member to use our facility to join our
programs. Call 227-4480 and ask for Grace for more details.
Rochester NY Health Club,
Rochester NY Zumba Classes and
Rochester NY Personal Training dedicate its services to helping you get fit and healthy.
