Top tips to help prevent yo yo dieting
Do you feel as though you have tried every diet out there over the years try to lose weight but find you are still the same dress size or maybe even bigger? Find out here what could be stopping you achieving that slimmer body.
Many women out there have clothes in their wardrobe that are a variety of different sizes, so don’t worry, you’re not alone! According to experts 95% of men and women who diet can’t seem to keep the weight off, which more often than not leads us to “yo yo” diet. Government figures show that sadly up to two-thirds of the UK population are now overweight or obese.
We have come up with 10 simple steps to dropping the weight and keeping it off…for good!
Steadily does it
Men and women struggling with weight loss that are following an extremely low calorie diet seem to put on a lot more weight when they stop dieting than those on a less strict plan. You should try to lose no more than 1 – 2 pounds per week, that may not seem like a lot but it’s over a stone in seven weeks. Start by cutting out 500 calories per day which could be simply replacing that sandwich at lunch with a salad and substituting potatoes with vegetables for dinner.
Feeling uncomfortable? Could have a food intolerance?
It’s surprising how many people have a food intolerance and don’t know it, the signs could be anything from painful bloating to sinus congestion. If you think you have a food intolerance to certain foods, stop eating them and you could see a huge difference to your weight in as little as a month.
Pump some iron
When we diet it’s not just weight we lose, its muscle too. Our muscle slowly decreases naturally when we hit our 30s but this process can be slowed down by doing light toning exercises for 20 – 30 minutes a few times a week.
Dream the weight away
It is quite common for us to head in the direction of the biscuit tin if we’re feeling stressed or tired. If were tired our bodies crave sugary food to give us an energy boost. Get some early nights and this should help with the sugar binges.
It is recommended that we should be drinking at least eight glasses of water per day. Maybe you find it easier keeping a 2 litre bottle on your desk whilst at work? Either way aim to drink as much as you can by the end of the day. Hunger is commonly mistaken for thirst but the more water you drink the fuller your stomach will be leaving you feeling less hungry and hydrated at the same time.
5 a day
Try to add vegetables such as asparagus, broccoli, cabbage and lettuce to your meals where possible, this will make you feel fuller and you wouldn’t have consumed a huge amount of calories. It will also make you less likely to raid the kitchen cupboard soon after a meal.
Lacking in iron? Feeling unusually tired?
Women who suffer from heavy periods or vegetarians should be aware of low iron levels. One of the main signs of iron deficiency (also known as anaemia) is a constant feeling of tiredness. If you think you may be anaemic try eating foods that are rich in iron such as eggs, green leafy vegetables and red meat also consult your doctor for a blood test. You are more likely to want to exercise if you feel less tired, two aerobics classes a week could help you to lose up to a stone a year!
It’s good to talk
Our mood can be affected by chemical changes in our brains, this could have an effect on which foods we crave. If you head to the kitchen to comfort eat when you’re feeling a down or stressed, there is a possibility you could be an emotional eater. Try to eat foods that are rich in calcium and zinc such as oily fish, nuts and seeds, these will boost your serotonin levels helping you to feel happier.
Experts claim based on studies that most of us only remember around 88% of what we’ve ate throughout the day. Try keeping a food diary to keep check on those forgotten calories as these could add on at least 2lbs per week!
Is your medication effecting your weight?
Medication for asthma, depression or arthritis can cause weight gain, this could be reason you haven’t seen a decrease in your weight even when following a diet plan.
Roughly 1 in 4 people will be dieting as they read this… thats 60% of the UK population!
Which diet plan are you following at the moment in order to lose weight?