How Do I Stop Yo Yo Diet?

Losing weight can be frustrating because you can be on a roll where you’re losing weight, and then all of a sudden you hit a rough patch, and then you will gain the weight back, and then you lose weight again and then gain it back and your just yoyoing.

If you have experienced this, it’s important to realize that you have to make changes.  The change is not to diet and start exercising again because eventually, you’re going to hit another rough patch.

1 Recognize The Cycle

When people often cheat on their diet, they kick themselves for not having the willpower and go back to dieting again, instead of recognizing that there pattern. This lack of recognition that there is a pattern hinders them because once you recognize that there is a pattern, you realize that the answer is not just to start dieting again.

 

2. Find Out The Why

Once you identify they cycle you need to ask “why” you have this cycle. “Why” are you cheating on your diet.

Keep in mind that there may be more than one reason why you cheat on your diet.  Click here to find common reasons why.

 

3. Set Up A Game Plan

Once you find out why you cheat on your diet set up a game plan of how you will deal with that why in the future.

Changing Your Mindset For Weight Loss

Weight loss is not just about changing physically; it’s about changing mentally as well. You’re not going to go from someone who struggles to maintain a diet and exercise regime for more than a couple of weeks to an experienced dieter, someone who can lose weight and keep it off without there being some lessons learned and mental growth.

Important Mental Shifts For Weight Loss Success:

1. Start Asking Why

Whenever you have occasions when you cheat on your diet, don’t just kick yourself and then get back to dieting. Ask yourself why. Because if you don’t address these things, they are going to coming keep up.

It’s also a good idea to ask why when reflecting on why a diet hadn’t worked out in the past.

 

2. Realize Diets Don’t Have To Be Horrible Thing

Realize you can still eat the foods that you like and still lose weight. However, often, you have to eat these foods in smaller portions to lower the food’s calorie intake. To fill the hunger void of eating less of the food that you like, eat a healthy side such as a fruit or a vegetable. The fruit or vegetable will not just make your meals more nutritious, but they will make your meals more filling without adding a whole lot more calories.

Having a diet where your meals consist of food that you like and healthy sides is a diet that is tasting and filling, and this a diet that you can sustain.

The point is you never have to go without a meal without at least not eating something you like. Now sometimes it is good to cut a food out of your diet or modify it for health reasons.

 

3. Stop Focusing on Getting Quick Results 

Stop focusing on getting quick results and start focusing on developing long-term consistency.

Often people focus on getting quick results that make them feel good instead of long-term, meaningful weight loss.

 

How Meditation Can Help With Weight Loss

meditation weightloss

Meditation can be very beneficial to weight loss. As meditation is all about centering the mind, and when it comes weight loss having a centered mind can be very advantageous.

Like most pursuits, weight loss is more mental than physical, meaning we all know what to physically do lose weight we know that we need to diet and exercise, but often our own mind can thwart us from doing these activities as efficiently and consistently as we should.

Common Thoughts, Feelings, & Emotions That Undermine Weight Loss

• Uncontrolled food cravings for food outside our diets can cause us to cheat on our diets and even break our diets.

• Feelings of frustration, discouragement, impatience, and demoralize us tell we quit.

• Stress, sadness, and are negative emotions that, if left unchecked, can cause us to cheat on our diet as we will turn to food for comfort to deal with these emotions.

• Often, when we break our diets, we will feel guilt, and it turns us off to the weight loss process.

• Happiness; of course, it’s great to be happy, but sometimes we can become liberal about adhering to our diet in a happy state. So it’s important to learn about the still be discipline about your diet in our happy state.

• Thoughts of why you should skip exercising for the day.

• Boredom is not necessarily an emotion, but it is a feeling, and we will often turn to food to stimulate ourselves.

These are all thoughts emotions feelings that you may encounter, and chances are if you don’t succeed with weight loss it won’t be physical one where the exercise is too challenging it will be an emotional one.   Meditation helps you get your mind on your side so that you control your emotion and your emotions don’t control you and your actions.

Studies have shown how meditation can lead to a reduction in binge eating and emotional eating (1)(2).

What To Know When Starting A New Diet

Weight Loss Diet

Starting a new weight loss diet can be an exciting time. But there are important things that you should know if you’re starting a weight loss diet or if you’re already on a weight loss diet that will help ensure your success.

Things To Know:

1. Realize Dieting Doesn’t Have To Be a Horrible Thing

Realize you can still eat the foods that you like and still lose weight. However, often, you have to eat these foods in smaller portions to lower the food’s calorie intake. To fill the hunger void of eating less of the food that you like, eat a healthy side such as a fruit or a vegetable. The fruit or vegetable will not just make your meals more nutritious, but they will make your meals more filling without adding a whole lot more calories.

Having a diet where your meals consist of food that you like and healthy sides is a diet that is tasting and filling, and this a diet that you can sustain.

Now, if certain foods are flat out unhealthy, you may want to cut those foods out of your diet, find healthier ways to prepare those foods, or find healthier substitutes for that food.

Because you want a diet that you like, but that is also healthy, and that’s why it’s good to talk to a doctor when constructing your diet because they know your nutrition needs better than anybody.

 

2. Drink Low Calorie or Calorie Free

If you’re drinking high-calorie drinks, you can save yourself a ton of calories by switching to a low calorie or calorie-free drink. You’d be surprised how many calories you drink when you’re drinking high calorie drink. Also, drinking this low calorie or calorie free drink right before meals can help fill your system up so that you can eat less.

There is a focus on watching what you eat in weight loss that people don’t appreciate watching what they drink.

Water is a great option to make your go-to drink out of; studies have shown a link between regular water consumption and reduction in body mass in overweight individuals (1)(2)(3). 

Studies have shown that drinking water’s before meals can lower calorie intake.

If you make  a habbit of drinking water or a low calorie drinks before meals, you will go into your meals less hungry and you would be surprised the calories you can save.

 

Know What To Eat When Trying To Lose Weight

Foods that are great for weight loss are foods that have fiber, water, and protien.

Fiber is great for weight loss because it’s hard for the body to break down. You see calories are units of energy that are extracted out of the foods we eat. When we take in to much energy the excess energy is stored as fat. Now because the body has a hard time breaking down fiber it is for the most part unable to extract energy out of fiber

Foods thats are great for weight loss.

High fiber, lean protien, fruits & vegetables.

Example of good weight loss friendly foods that have fiber are:

oatmeal

bananas

apples

Fruits

Fruits tend to be great for weight loss because of there fiber cone

 

Having one of these foods in your meals is great way to minimize the overall calorie of thre meals and still make the meals filling.

3. Recognize Role Emotions Play In Your Diet

Recognize the role that thoughts, feelings, and emotions play in your dieting decision. Then learn how to manage your thoughts, feelings, and emotions better. Dieting is a goal or objective. Therefore you want to have an objective mindset, but when you have a lot of negative emotions, they can make your mind less objective, and you can give in to your impulses.

 

4. When You Do Cheat On Your Diet Learn From It

Learn from your dieting mistakes, not just current diet cheating but from occasions when you have cheated on your diet in the past.

 

5. Anticipate Your Learning Curve

Anticipate a learning curve & make the decision in advance to be patience with your learning curve.

If you are starting a diet, don’t think you have to hit a hole in one where your going to start diet, not make any mistakes and just lose weight.  Understand weight loss is like anything else; when you start, you may not be that great, but the longer you do it, the better you will get at it.

 

6. Understand That You Have To Overhaul Your Current Diet all At Once

We often hear about these famous diets, and they give us the impression that we have to overall our diets all at once, and that’s not true. 

Not to say there is anything wrong with these diet programs, but it is okay to take a baby step approach and modify your diet a little bit at a time. 

You can let your diet come about naturally. For you will stumble upon different meal ideas that work for you from time to time, and you can slowly start to make an overall diet for yourself out of these meals.

 

7. Make Well-rounded Balanced Meals

Incorporate fruits and vegetables into your meals.  Fruits and vegetables will not only make the meal more nutritious, but they can make the meal more filling without dramatically increasing the meal’s calorie intake, as fruits and vegetables are typically low in calories.

 

8. Be Prepared For Social Occasions

You will periodically encounter social occasions or situations where you are eating out. It’s important not the let these occasions totally throw you off your weight loss game plan.

 

9. Start To Become More Educated On Thing That Caused Binge Eating

Emotions, boredom, social occasions can all cause you to cheat on your diet.  If you find yourself cheating on your diet, become more self-aware of what’s causing you to cheat on your diet and come up with a game plan to address the issue so that you don’t continue to cheat on your diet.

 

10. Recognize The Importance of Distancing When You Eating From When You Sleep

You can have an effective diet, but if you’re not distancing when you eat from when you sleep, your diet can become ineffective at creating weight loss.

You see, when the body doesn’t need energy, it stores as fat for future use.

Sleep is the body’s most inactive state where the body needs the least amount of energy to function, and so the energy (or calories) that you get from foods that you eat right before you sleep may get stored as fat.  That’s why it’s so important to distance when you eat from when you go to sleep.

You Want to Make Losing Weight a Source of Good Emotions Not Bad

Be Patient With Yourself In The Beginning

If you’re trying to lose weight for the first time, it’s important to be patient with yourself. 

You want to be patient with yourself because when you’re at the beginning of your weight loss journey, you’re going to struggle and make a lot of beginner mistakes.  For example, when you start your weight loss journey, and you’re trying to diet for the first time, you are going to struggle with food cravings.

 A couple of days into your new diet you’re going to start missing all the foods you used to eat before you started your diet. Since you’re new to dieting and lack experience, you’ll probably have trouble dealing with these food cravings.

There will be some occasions where you’ll be able to resist giving into your cravings, and then there will be other occasions where you give in to your food cravings and cheat on your new diet. 

It’s very important that when you’re at the beginning of your weight loss journey and you make mistakes, like giving in to your food cravings, that you are patient with yourself.  The problem is that many people aren’t.

Many people that are trying to lose weight for the first time are too critical of themselves early on, and they allow every little beginner mistake that they make upset and discourage them. 

 

It’s Okay To Make Mistakes

What these people don’t realize is that it’s quite normal to make mistakes when you’re trying to lose weight for the first time, and when they beat themselves up over every beginner mistake, they are increasing the likelihood that they will one day quit trying to achieve their weight loss goals.  

You see, weight loss is supposed to be an uplifting process that makes you feel good about yourself because you’re losing weight and improving yourself. 

When it’s a process that makes you feel good, you’ll be motivated to stick with it.  However, if you’re constantly tearing yourself down over every mistake you make, weight loss can become a process that makes you feel negative and frequently upset.

People don’t like to do things that make them upset, so when weight loss becomes a process that frequently makes you feel upset, you are very likely to quit. 

That is why you don’t want to beat yourself up over every mistake.  Thus, when you’re at the beginning of your weight loss journey it’s important that you be patient with yourself, and focus on what you do right and not what you do wrong.  For example, as previously mentioned, when you start your first diet you will probably struggle with food cravings and cheat on your new diet a lot. 

Instead of focusing on the days when you cheat on your new diet, learn focus on the days that you adhere to your new diet correctly.  Take the time to be proud of yourself, and pat yourself on the back on those occasions when you diet correctly.

When you focus on what you do right and not what you do wrong, you’re making your weight loss process a positive thing that makes you feel good.  Since losing weight is a process that makes you feel good, you will be motivated to continue to try to lose weight, and you will stick with your diet.

 

You Will Eventually Learn How To Overcome Beginner Mistakes

If you stick with dieting long enough, you will get to the point where you start to gain knowledge and experience.  Eventually, you should acquire enough knowledge to where you’re able to stop yourself from making many of your beginner mistakes.  For example, if you stick with dieting long enough, you will start to become knowledgeable of tasty foods that are healthy alternatives to the unhealthy foods you’ve been craving. 

As you start incorporating these healthy alternative foods into your diet, you will be able to resist cravings for unhealthy foods better and will make mistakes like cheating on your diet less.

The longer you stick with dieting, the more experienced you’ll become and the fewer mistakes you’ll make. As become more and more experienced and make fewer and fewer mistakes, you will start to gain confidence.

Once you reach the point where you are confident and feel like you know what you’re doing, there will be no stopping you. You should undoubtedly be able to achieve your weight loss goals. However, you won’t get to this point if allow beginner mistakes to overly upset you and cause you to quit early on.

 

How Mindset Affects Weight Loss

Mindset is one of the most unaddressed and unappreciated topics when it comes to weight loss.

When trying to lose weight the focus is usually exclusively on how to diet and how to exercise, but there is rarely ever a focus on developing the right mindset. 

This neglect of developing the right mindset when it comes to weight loss is quite unfortunate. 

You see, when you’re trying to lose weight, your mind can often be your own worst enemy, because when you’re on your weight loss journey, you’ll find yourself having thoughts that are counterproductive to you achieving your weight loss goals. 

These self-defeating thoughts can be doubts about being able to lose weight, feelings of not wanting working out, cravings for foods that go against your diet, and etc.

Counterproductive thoughts like these unchecked can lead to counterproductive actions.  For example, if you’re constantly experiencing counterproductive thoughts about foods you crave, you’re very likely to cheat on your diet and indulge in your food cravings. 

It’s important to understand that you will undoubtedly encounter counterproductive thoughts on your weight loss journey, so it is vital that you know how to deal with them.

 

How To Deal With Counterproductive Thoughts

To deal with counterproductive thoughts, you must first learn how to control your thoughts in general.  You see, most people have little to no control of their thoughts.  Which means they don’t have the ability to pick and choose what thoughts they think about and what thoughts they don’t.  If a thought pops into their head, the person is unable to stop themselves from thinking about it.

This lack of control of your thoughts can be detrimental when you’re trying to lose weight because as we have already discussed when trying to lose weight, you will encounter many counterproductive thoughts.

 

How Do We Gain More Control of Our Thoughts?

To gain more control of your thoughts you want to learn how to be more present.  If you learn how to become naturally more present, you will have a lot more control over your thoughts and will be able to cut off thoughts that are counterproductive to you achieving your weight loss goals.

To be present means that your attention is focused on one thing and it doesn’t waiver and that one thing that your attention is focused on is the present moment.

People who are naturally present are usually focused on the present moment.  Now if a thought pops into their head, they can choose to temporarily take their attention off the present moment and focus on the thought, but they’re making a choice to focus on that thought.  They have control over what thoughts they choose to give attention to and what thoughts they don’t.

If a beneficial thought, like a good idea or epiphany, pops into their brain, they can choose to give that thought a lot of attention.  If a negative thought pops into their brain, they can choose not to give that thought any attention and keep their attention focused on the current moment.  

When they don’t give the negative thought any attention, the negative thought goes away.  That is why people who are very present have such an advantage with weight loss.  You see, if they encounter a thought that is counterproductive to them achieving their weight loss goals, they can choose not to pay any attention to that thought and keep their attention focused on the present moment and the counterproductive thought goes away.

 

How To Train Your Mind To Be More Present

Now that you understand that having a more present state of mind can help with weight loss, it’s important that you know how to train yourself to be more present.

To train yourself to become more present you want always to try your best to be in the moment.  Whatever task you’re doing, give yourself to that task completely.  For example, when you’re at work, totally be at work completely.  Don’t allow your mind to drift and start thinking about things outside of work.  Just focus on the task at hand.

When you don’t allow yourself to think of anything except what you’re doing at that moment, you’re training your mind to be naturally more present.  As your mind becomes more and more present, your attention will become more and more naturally focused on the current moment.

It will be harder for thoughts to take your attention off the present moment unless you make a conscious choice to take your attention off the present moment so that you can give attention to that thought.

You will be able to decide what thoughts get your attention and what thoughts don’t.  When a thought that is counterproductive to you achieving weight loss pops into your head, you will be able to choose not to give that thought any attention and keep your focus on the present.  By not giving that counterproductive thought any attention the thought will go away and have little effect on you.

 

How To Treat Yourself When You Are On A Diet

Treat Yourself

 

Its okay to treat yourself in moderation.  All of us have guilty pleasure foods that we crave.  Many times when dieting we give up eating our guilty pleasure foods for the sake of our diet.  However, every once in a while it’s okay to treat yourself to your guilty pleasure foods in moderation.

 

You just want to make sure that when you’re treating yourself, you’re being responsible so that you’re not putting back on pounds that you have worked so hard to lose.  Here are a few tips to follow when treating yourself so that you’re offsetting your weight loss progress:

 

Tips For Treating Yourself

 

1. Eat Something Filling in Advance:

 

Don’t treat yourself to your guilty pleasure food on an empty stomach.  Eat something that is healthy and filling before you treat yourself to your guilty pleasure food.  If you treat yourself to your guilty pleasure food after you’ve already eaten something filling, you will eat less of that guilty pleasure food, because you’ve already eaten and have less of an appetite.  If you treat yourself to your guilty pleasure food on an empty stomach, you will eat more of that guilty pleasure food, because you have more of an appetite.

 

Minimizing how much of your guilty pleasure food you treat yourself to, will ensure that you don’t put back on pounds that you have worked so hard to lose through dieting.

 

2. Don’t Eat Excess Parts of Food

 

Many times when we treat ourselves to our guilty pleasure foods, we consume extra calories unnecessarily by eating the excess parts of the food that we don’t particularly like.  A perfect example of this is pizza.  Everybody loves pizza.  However, not everyone loves pizza crust, but we eat it anyway.  Do you know why we eat pizza crust?  We eat it simply because it’s there.  Stop doing this to yourself.  If you’re going to allow yourself to cheat on your diet and intake a few extra calories, let it be on foods that you enjoy not excess parts of the food that are simply there.

 

Often, when treating ourselves, we will consume extra calories unnecessarily, by ordering the meal when we all we want is the entree.  We may order the cheeseburger meal when all we really want is the cheeseburger.  However, since we ordered the cheeseburger meal, not only do we get the cheeseburger, we get fries and drink too.  The fries and drink are two items that we may not particularly want, and by consuming these two items, we intake a lot of extra calories.

 

3. The Earlier You Treat Yourself The Better

 

When you’re treating yourself to your guilty pleasure food, just keep in mind that the earlier in the day you treat yourself, the better.  You want to eat as far away from bedtime as possible, so you have all those waking hours to burn off those extra calories.

 

4. Don’t Have “Cheat Days”

 

As previously mentioned, if you’re on a diet it’s okay every once in a while to cheat on your diet and to treat yourself.  However, when you occasionally allow yourself to cheat on your diet let it be for just one meal and then hop right back on your diet.  Don’t do what many people do and have a “cheat day”.  A “cheat day:” is when you allow yourself to cheat on your diet for an entire day.  When you allow yourself to cheat on your diet for an entire day you’re likely to put back on pounds that you’ve worked so hard to lose.  Also, the more time you spend off your diet, the harder it is to get back on your diet.  If allow yourself to cheat on your diet for just one meal, it’s very easy to snap back to dieting again.  However, if you spend an entire day cheating on your diet and eating whatever you want, you may have a tough time getting back to your diet the next day.

 

How Do We Stop Ourselves From Cheating On Our Diets?

In this article, you’re going to learn tips on how to prevent yourself from cheating on your diet.  If you follow these tips, you’ll cheat on your diet less, and you’ll achieve your weight loss goals quicker.

 

Tips That Will Prevent You From Cheating On Your Diet:

 

1. Make Your Diet Less Strict

Many people that are new to dieting make the classic beginner mistake of going on a diet that is too strict.  Understand that if your diet is too strict and you’re never eating anything that you enjoy, you’ll likely develop cravings for foods that you used to eat before you started your diet that you did enjoy.

Often, these foods that you’ll develop cravings for will be unhealthy foods.  Therefore, if your on a very strict diet that you don’t like it’s really important that you start making some changes.  Start trying and experimenting with different foods. You want to find healthy foods that you actually enjoy eating.

Once you find a nice selection of foods that are healthy and enjoyable start incorporating these foods into your diet.  Incorporating healthy foods that you actually like into your diet will make your diet more enjoyable, and will prevent you from developing cravings for unhealthy foods.

It’s important to understand that the type of diet that you should be on should not be a strict diet that solely achieves the objective of weight loss.  Your diet should be a healthy and balanced diet that achieves the objective of weight loss while at the same time leaves you feeling content and satisfied.  When your diet is healthy and leaves you feeling satisfied, you’ll be able to maintain your diet long-term.

 

2. Create A Busier Schedule

When you’re trying to lose weight, you don’t want a schedule where you have a lot of free time, and you’re just sitting around idle and bored because when you’re bored, you will try to find ways to stimulate yourself.

Eating pleasurable foods is one of the easiest ways to stimulate yourself during times of boredom.  That’s why many people often cheat on their diet and eat pleasurable food when they’re bored. 

Now that you understand that boredom can cause you to cheat on your diet, it’s important that you find ways to prevent yourself from becoming bored.  To prevent yourself from getting bored you need to find ways to eliminate a lot of your free time where you’re sitting around not doing anything.

You need to create a schedule for yourself that that will keep you mentally stimulated and engaged.  To create this schedule that keeps you engaged, you need first to make a list of activities that you love to do.  Then start incorporating these activities into your daily schedule. 

Doing these activities throughout the day will keep from getting bored and cheating on your diet.

 

3. Avoid Negativity

Stop exposing yourself to things that put you in a bad mood, because when you’re in a bad mood, you will turn to pleasurable food to make yourself feel better.

 

Maintain Your Work Out Regime When Stressful Things Happen

Many people stop exercising during times when they are going through a problem.  They may experience trouble at work, a relationship problem, or some other negative event, and they just quit exercising.  They quit exercising because they find the problem that they’re dealing with too upsetting, and they don’t feel like doing burdensome activities like exercising.  However, what these people don’t realize is that exercising is one of the best activities that they can do when they’re going through a tough time.

 

In this article, you’re going to learn why it’s important to maintain your exercise regime when you’re going through hard times, and how maintaining your exercise regime will help you get through those hard times.

 

How Exercising Helps You Deal With Problems:

 

1. Takes Your Mind Off The Problem

 

The worst thing you can do when a problem occurs is dwell on it because dwelling on the problem will only make you more upset.  Instead of dwelling on the problem you, want to do a constructive activity that will take your mind off the problem.

 

Exercising is the perfect activity to do to take your mind off the negative situation.  Working out will keep you going so your not sitting around dwelling on the problem.

 

2. Relieves Stress

 

Another reason why exercising is the perfect activity to do when you encounter a problem is exercising is a great stress reliever. 

 

Exercising triggers the release of endorphins.  Endorphins improve your mood and calm you down when you’re stressed out.  That’s why you want to continue to exercise consistently when you’re going through a tough time, and you’re stressed out because exercising will make you feel less stressed. 

Once you’re in a calm state, you will be much more effective at resolving a problem, then when you were in your stressed and emotional state.

 

3. Exercising gives you a sense of improvement

 

When you’re exercising, you’re improving yourself; you’re becoming more fit and healthier, which is why it’s important to maintain your exercise regime when you’re going through hard times.  You see, when you’re going through hard times, you can sometimes feel like you’re in a rut.  Exercising is a great reminder that even though you might be having a problem or minor setback in one area of your life, you are improving in other areas of your life.

 

Conclusion

 

Day to day challenges are an unavoidable part of life, and they’re not going to stop happening when you start trying to lose weight.  You need to understand and anticipate that you will run into random life challenges when you’re on your weight loss journey.  These challenges could be issues at work, relationship problems, or random life events.  It’s important that you make a mental decision in advance that when these challenges do come up, you are going to stick to your exercise regime.  Sticking to your exercise regime during hard times will allow you to achieve weight loss and will help you get over the problem.