Dump The Diet

Linda Naylor

7 Reasons Why You Keep Failing Diets

· Follow on Facebook

Everyone must eat to live. Food gives you energy, provides the nutrients your body needs to function normally and helps to repair cells and build new ones. Therefore, when different individuals decide to go on a diet, chances are that they feel like they’re depriving themselves as well as their bodies of the foods they want.

If you are overweight, health professionals will advise you to go on a diet. But why is obesity so rampant?

According to statistics, individuals on a diet have a likelihood of losing 5-10% of their starting weight in 6 months but one-third to two-thirds of them regain most or all of it back within three to five years. Popular mainstream diets fail for different reasons and according to research, two out of every five persons on a diet quit in the first seven days, with one out of five giving up after a month. So, if you’ve tried going on a diet to manage your weight and health but failed, you are not alone and here are top reasons why diets don’t work.

  1. Unrealistic promises

One of the top reasons why diets don’t work is due to unrealistic promises. According to research, the mainstream diet might promise rapid results but it doesn’t give a long-term strategy to maintain your weight. Most importantly, diets that only focus on food choices fail to address other important areas of weight loss such as exercise, and without it, your body will burn muscle mass for energy because it’s already deprived of calories. It is therefore important to incorporate cardiovascular and aerobic workouts when on a diet to help burn fat, raise your metabolic rate and promote a healthy weight loss that you can maintain for years to come.

  1. No two dieters are alike

There’s a misconception that ‘one size fits all’ when it comes to dieting and that’s where most people get it all wrong. We are all unique and we have different needs regarding crafting long-term strategies for exercise and diet. This, therefore, means that you cannot use the same approach as your friend just because it worked perfectly for them; you’ll end up being disappointed and frustrated. So I recommend talking to a weight loss professional to craft a unique weight loss strategy based on your body’s needs.

  1. Dieter’s needs change over time

If you keep failing diets over and over again, the reason could be as a result of biological factors that play a vital role in determining your success rate. It is natural for human beings to experience a slow metabolism as they age, making it difficult for older persons to shed pounds and keep them off. According to research, it becomes a challenge for the older dieters to lose weight because their bodies naturally decrease human growth hormone (HGH). Basically, HGH is secreted by the brains and helps to burn fat and aid muscle growth. As you age, HGH decreases meaning that your nutritional needs will change and you’ll find it harder to stay on a diet.

  1. The diet may be too strict, triggering you to binge on forbidden foods

When you are on a diet, you ban your favourite foods such as ice cream, cheese, chips, and even chocolate, leading you to feeling deprived. For the first few weeks, you’ll feel great with your diet but with time, you are likely to get bored with the monotony of eating the same thing over and over again. At the same time, you’ll start missing your old habits and once you finally give in, you may overeat those forbidden foods to make up for all the days you never consumed them.

  1. Becoming impatient for results from your diet

After making a decision to go on a diet and slash that extra pound in your body, it goes without saying that you’ll want to have results as soon as possible. If you realize that you’re losing weight at a rate of 1-2 pounds weekly, you’ll finally get frustrated. After a few weeks of dieting with the same results, you may give up, forgetting that it took months or even years to gain weight and it will take time to lose it as well.

  1. Yo-Yo dieting and the cycle of failure

When mainstream diets fail and you have a history of losing weight and gaining it again (yo-yo dieting), your body learns to be as efficient with food as possible. Your body reacts to such fluctuations in weight by burning fewer calories when at rest and whenever you overeat, it stores more fat in fear of the next crash diet which makes it hard to lose weight and keep it off. Besides, yo-yo dieting comes with a psychological effect; with every successive failure, it becomes difficult for you to keep faith in your goal of maintaining a healthy lifestyle.

  1. Poor timing of meals

Everyone requires a steady stream of glucose all day long to prevent metabolism from slowing down as well as maintaining optimal energy. But, we are living in a digital age and if you are not busy at your workplace, you are probably glued on your screen watching the latest TV series, movies, playing your favourite video game or connecting with your friends on the social media. The busy schedule throughout the day makes it hard for dieters to eat the correct meals at the right time and in proper proportions. For instance, you are supposed to take breakfast within an hour of waking up and a healthy meal or snack 3-4 hours later. Again, you should keep your metabolism steady and therefore, never go for more than five hours without consuming a healthy meal. Unfortunately, if your mind is occupied, you’ll forget about what to eat and at what time and this will eventually lead to failing diets.

Final thought

If you have ever tried to diet, you already know why diets don’t work. If you have not and planning to start dieting soon, it is good to enlighten yourself that diets keep failing for the many reasons outlined in this blog.

I believe that weight loss is more than just dieting, it’s about your lifestyle and mindset. And that’s why I’m on a campaign to dump the diet and help people like you gain control over their bodies and their lives.

If you’d like to join like minded women on the same journey, get in touch today.

Love and hugs

Linda x

12 Women Biographies That You Need to Read This Year

· Follow on Facebook

Sometimes we all need a little inspiration.

And what better way to feel inspired than picking up a great biography. Not only will it help motivate you, but reading is a great way to relax and breakaway from the pressures of modern life.

But which Biography to choose? I’ve listed my top 12 books that I recommend you pick up. Have a read, and let me know if there are any missing off the list!

1. Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting It Wrong by Jessica Bascal

The publication has been named by Fast Company as among the top ten books that are a must read for everyone this year. In this editorial, Jessica interviews 25 successful women about their hardest moments in their jobs. These women are from various fields and reveal what they learned from their mistakes, which nurtured them to become the successful innovators they are now.

2. Amelia Earhart (and more)

Aviation wasn’t that popular in the 1920s and 1930s. Those who flew them became icons in their own right. Pilots were seen as heroes who everybody praised for being brave. However, not all pilots received the same praise. That is evident in the case of five remarkable aviators who, despite risking their lives and overcoming many obstacles, were mocked, ridiculed, and faced prejudice because they were women.

The book focuses on the struggles of the five women who went against all the odds to prove themselves in the skies. O’Brien, the author, focuses on Florence Klingensmith, Amelia Earhart, Ruth Elder, Ruth Nichols, and Louise Thaden, who accomplished many aviation missions. These five women broke multiple records, and this book is a thrilling read from the first to the final chapter.

3. Bossypants By Tina Fey

The book specifically speaks about managing a team as a woman in a male-dominated world. It’s filled with one-liners, which are both hysterical and motivational. Many relevant issues are addressed in this publication. And it’ll be a good read for women seeking to be in a position of power in a cutthroat industry.

4. Ruth Bader Ginsburg

Ruth is a woman who relentlessly fought for gender equality. This biography, written by Jane De Hart, explains Ruth’s experiences that prompted her to pursue justice and fairness for a woman in a patriarch society. Read how she defeated all odds and the strategies she used to achieve her mission.

 

5. The Life and Times of Victoria Woodhull

Victoria is an often ignored figure in political realms, but she was a person who drastically shifted the political conversations in the United States. Her commitment to rabble-rousing and female activism fronted a significant shift to the way women suffrage was viewed. Victoria even ran for the presidency seat in 1872, just to promote activism.

However, there were those who opposed her views and did not shy off from publicly attacking her. Before she ran for the presidency, Woodhull had been divorced twice and held a series of different careers. Even the feminists of her time were intimidated by her confidence. Woodhull was an advocate of free love, birth control, and freedom of female sexuality long before the media publicly gave any of these ideas attention. There is much to learn from this book written by Marion Meade, and if you are a feminist, then she will be your inspiration.

6. What I Told my Daughter by Nina Tassler

The writer brings together a powerful and diverse group of women to share their best pieces of advice that they gave their daughters, either by example or in character. The book tells of counsel from four women. For instance, it tells a story of how an entertainer urges her child to embrace her truth. Nina being an award-winning writer, captures the counsel of these four women and presents them in a more entertaining and engaging manner.

 

7. Catherine the Great: Portrait of a Woman

Catherine was born a German princess. She went to Russia, and at the age of 14, she became the country’s empress. Catherine was named the longest ever ruling female leader of Russia. However, her personal life was just as complex and challenging as her political one.

Since she came in power at a period that was considered the “Golden Age” in Russia, her leadership received much rebellion and warfare. She carried the burden of an unhappy marriage and an overbearing mother. All these things could have brought her down, and many expected her to give up. But, Catherine the Great dealt with her woes and managed foreign policy, cultural advancements, and economic tensions within the country. You’ll be greatly inspired by this book written by Robert K. Massie if you are aspiring for a leadership position.

8. Not that Kind of Girl: A Young Woman Tells You What She’s “Learned” By Lena Dunham

In this novel, Dunahm addresses her personal life and puts it in the open. This book is a collection of personal essays, and what makes it interesting is how carefully constructed the revelations are. Lenah uses this publication to explain to other women about some of the things she has learnt. And if you need fresh challenges, you’ll get a lot of them in this book.

9. Sojourner Truth

This is a famous narrative written by the popular and admired African American women in history. The publication explains why Truth is an inspirational figure. Truth was an advocate for the rights of black people, specifically black women in society. She travelled across the country, making her voice known by the relevant persons.

Truth took it upon herself to free those who were oppressed by a predominantly masculine society. The climax of her activism was the “Ain’t I a Woman” speech that up to today is being quoted. She gave the speech in 1851, which became heavily publicized in 1863 and which lead to her meeting President Lincoln in 1864. The book is not only inspiring but entertaining and is worth your read if you want to know one of the pioneers behind the black race freedom in the United States.

10. The Immortal Life of Henrietta Lacks by Rebecca Skloot

Henrietta Lacks made a significant contribution to medicine in modern history- and she wasn’t even aware of it. This publication tells a story of a woman who was a tobacco farmer and whose cells were forcefully taken from her and used to develop the polio vaccine and other several scientific advancements.

Her story brings to light a dark history of medical experimentation on black Americans. Henrietta had been immortalized by “HeLa” or the cells of her cervical cancer without her knowing. HeLa cells are worth millions of money today, but unfortunately, their donor died without ever knowing.

 

11. Mother Jones: The Most Dangerous Woman in America

Elliot J. Gorn explains a story of an activist, community organizer, and a political agitator in the modern American labour movement. Mary Jones started as a teacher before taking her campaigns to the streets. She organized labour strikes particularly with miners and child labours, and later she created a union of labour workers called Mother Jones. There’s also a magazine named after her. This book takes you through her journey of activism and how she coordinated all these strikes to be successful at her mission.

12. Helen Keller

Helen’s story remains a motivational one up to this day. She inspired many, and her experiences have been transformed into stage and film adaptations. Despite losing her eyesight and hearing at a young age, Keller did not give up on her dreams. She was helped by her teacher and a friend to embark on a journey that changed her life forever.

Her endurance enabled her to become the first deaf and blind person to receive a Bachelor of Arts Degree. The book testifies of the hardships she went through before meeting her devoted friend- Anne Sullivan. While it is a sad story, you can use it to motivate yourself and believe that whichever circumstance you’re in, you can still overcome and make your dreams a reality.

Conclusion

We are past the age of seeing biography books as regurgitated history textbooks. Whether you are looking for some motivation, entertainment, or information, you can read these real-life stories of incredible women who changed the world. They’ll keep you engaged, give you a laugh when you need and motivate you to do and be better.

I hope you enjoy reading at least some of these articles. If any of the recommended books inspire you to make a change in your life, get in touch and learn how you can Dump the Diet and get a life.

 

Love and hugs.

Linda x

5 Ways To Stay Motivated When Trying To Lose Weight

· Follow on Facebook

Can you remain motivated during weight loss? You know the old routine. We begin losing weight using a diet and workout program, but for one reason or another we never seem to quite complete what we set out to achieve. Perhaps outside pressure gets overwhelming, or maybe we are not prepared to lose weight. No matter the cause, women from all walks of life find this facet of dieting particularly challenging.

But you are not destined for failure.

Even if you’ve started and stopped innumerable times before, it’s possible to still beat the binge and achieve results. In this blog I’ll run through my 5 top tips for staying motivated whilst losing weight. These are tried and tested ways that will help you to stick with your weight loss attempts whilst not making you completely miserable!

1. Forward Planning

Keeping an eye on your progress helps keep you inspired. Simply keep a spreadsheet to track how you’re progressing. It’s your decision. By looking at just how far you have come, you will be less likely to slip back into your old ways. Furthermore, it will help you plan things such as meals and exercise, so you can see if you’re really pushing yourself. On the note of meal plans, check out my free meal planner which will help you start on the right track.

Careful record-keeping includes tightly tracking Portion sizes. Eating the ideal quantity of food has become the most important secret to long-term weight control. Correctly balancing the number of healthy snacks and food you eat may mean the difference between long-term weight loss success and eventual collapse. Keeping a food journal is the very best approach to stay on top of everything you are eating.

 2. Reward Yourself to Boost Motivation

Weight loss shouldn’t be about missing out on the things you love. You need to make it a fun journey! Allowing yourself a treat after you achieve a mini goal is a great way to boost motivation. So go on, treat yourself to a girls night out, but only if you’ve earned it!

3. Address Emotional Eating and Other Motivation Busters

To achieve long-term weight loss success, then you may need to manage psychological eating habits by asking some critical questions: Do you overeat when you are angry? Do you splurge on an additional serving of dessert if you feel frustrated or depressed?

Being honest with yourself is the only real way for you to accurately measure your emotional eating causes. Without confronting them, you’ll have less control over your weight loss, as you’ll be more susceptible to binge eating. Jot down notes in your weight loss diary detailing your emotions when you consume. Take the time to reassess the diary and search for patterns which will form about why, what and when you eat.

4. Go on the Offensive and Prepare for Diet Sabotage

There’ll always be individuals who motivate you to go off your daily diet. We all have that one friend who loves to help us party! Whether its drinking or eating too much, sometimes things can get out of hand.

As you’ll know, this is the last thing we need when trying to lose weight. But you don’t want to miss out on the fun. And why should you?

That’s why you should get ask for your friends support to help you achieve your goals. Let them know about your plans, so they’re fully aware that you will be holding back from binge on late night takeaways. You can still stay social and hang out, but you’ll lay off the late-night takeaways.

5. Utilize Medical Motivation to Remain on Track

In a casual reader survey, 65% of readers stated they were shedding fat for the sake of looks. Just 35 percent said that they were doing this for his or her well-being. That simple fact is astonishing, taking into consideration the effect that weight loss may have on health and general well-being.

To get an understanding of how reducing your weight can help to have dramatic health benefits, consult your GP. They’ll be able to provide you with some targets that will have a dramatic impact on your well-being, whether it’s to reduce cholesterol or heart disease, hearing the medical benefits for your weight loss will help to motivate you and keep you on track.

Bottom Line

If weight reduction was simple, then nobody would need to Slimdown. The truth is that losing weight can be horribly difficult, with the daily motivation proving tough. Therefore I recommend that you get a reliable buddy who can help walk with you through your journey and keep you motivated. The rewards are worth if you can remain on track.

Of course, if you need any support, I’m always here to help!

Love and Hugs

Linda x

What is a Life Coach and What do They do?

· Follow on Facebook

What is a life coach?

You may be thinking it is quite self-explanatory: Someone who Coaches People’s lives.

However, a life coach is much more than this. The right life coach can really make a truly positive impact to your wellbeing.

What is a Life Coach?

 Life coaches aim to help find the best version of yourself. Whether it may be helping you through a tough relationship, new career path, or just day-to-day life.

A life coach will take you from where you are now to where you want to be.

The key to a good life coach is not necessarily to recreate the client’s personality and looks, but help to improve part of one’s self that wants to change.

Life Coaches will help identify obstacles that are holding you back and will allow you to uncover ways of overcoming these obstacles. If you are looking for long lasting change, then a life coach will guide you towards a healthy and happier lifestyle.

They can help build on insecurities and allow you to love you for the person you are! They will also help you to bridge the gap from the life you have, to the life you want.

Why seek a Life Coach?

If you are reading this blog, then you are probably unsure if you want or need a life coach. Right?

Life coaches can help improve SO MANY aspects of your life.

Unlike Therapists, Life Coaches aim to motivate clients and work on self-esteem in order to achieve their future goals, as opposed to finding an emotional resolution of past problems.

They can help to rebuild and support your inability to break bad habits and frequent irritability, as well as help deal with stress and anxiety of day to day life or more distressing situations. They can also work on everything in between these emotions and sense of self.

Life Coaches are here to help with changing your life and giving advice on your weaknesses, using a gentle nudge and new perspective on new scenarios.

Usually, you can talk to your Life Coach by Skype or phone. They are there to provide help when you need it; at home or on the move.

They also provide support, which should leave you empowered and enlightened. These sessions can be used to confront what you want to achieve and how to actually achieve these goals. Life coaches specialise in listening to what you wish to achieve and can help guide you in the correct direction.

What are the Benefits of a Life Coach and What do they do?

There are so many benefits of having a life coach in your life.

  • Help achieve your goals – They can help set and work towards goals in a realistic and sustainable way.
  • Deeper level of learning – In order to strive in your new lifestyle, Life coaches help you to find and learn yourself and even improve areas of your personality.
  • Safe place to gain perspective – Life coaches offer a safe space to talk through sensitive issues, in a non-intimidating and non-judgmental environment.
  • Build personal awareness – They can provide individuals with ideas of self-love and enlightenment. Life Coaches can also make one aware of potential blind spots.
  • Support for improving specific skills – Life coaches can again provide additional persuasion that you may need to kick start your improved life and communicate to the World the new you.

How can I help?

If you are thinking of speaking with a qualified life coach, then look no further!

I’m Linda from Dump the Diet, and I’m here to help you on your journey of self-discovery and change.

I believe that you only have one life, so why not live and love it at your best! You can take control of your own life and body by creating a lifestyle that suits you.

I have an understanding on a personal level with my clients. I have gone through many transformations through my own life for the better, by learning self-control and self-love.

What I do at Dump the Diet

 With a lifetime of yoyo dieting behind me, I work with intelligent, caring, determined women who want to achieve their life time goals.

These are just some of the goals that I can help guide you to achieve:

  • Stop binge eating
  • Getting over your personal excuses
  • Learning to love and accept yourself as you are
  • Being more positive about every aspect of life
  • Even help with coping with everyday issues with enthusiasm

You can see what an amazing impact life coaching can have on women. Here are a few snippets from some happy clients, who were kind enough to share their experiences:

‘Linda has lots of good ideas and resource suggestions to use in order to make your plans happen.  She is a warm and supportive person and you really do feel like you have your own “personal cheerleader” routing for you!’

‘Linda asked questions and made observations that friends, however close, would not have felt able to do…The process put life back into perspective and reassured me regarding the decisions I was making.’

If you’re still unsure about whether to discuss change and enhancing your time on this earth with a life coach, or even have a question to ask. Feel free to get in touch!

Love and Hugs

Linda x

 

 

 

 

 

 

Can You Gain Weight By One Binge?

· Follow on Facebook

If you are like every other person in the world, then on an occasion you will like to slightly (or excessively) indulge in food. You’ll be fully aware you should not be consuming this amount of unhealthy foods (chocolates, cheese, sweets, crisps etc), but sometimes you just can’t help yourself!

This extreme snacking may seem innocent, but I’ll explain the long and short-term effects on the body and mind, even after a single binge.

What is ‘Binge Eating’?

Binge eating is something that most people will have experienced at some point in their life.

It could be a simple hangover cure involving extra greasy fry-ups, the day after a big event. Or in other instances, it may be much more severe or concerning.

Bingeing is eating in excess.

In your life this may not occur very often, but even on one occasion this diet may be exposing your body to long term problems.

Impact on the Body: One Day Binge

Everything is good in moderation. But one day of binge eating, the voice in your head that says “just one more…” or “today is my day off” can actually have serious health repercussions.

A study on 15 healthy students, Binge Eating for one day, showed a 28% decrease on the body’s insulin levels.

Insulin is important in the body for converting food into energy. The more food the body has, the more the Pancreas has to make insulin to convert it into energy.

The extra strain on this organ can cause it be dysfunctional, and may cause type two diabetes in later life.

This study, and many others like this, suggests that acute binge eating causes immediate metabolic health consequences.

Another issue with one-day bingeing can be weight gain. Bingeing on unhealthy foods such as some of our favourite snacks or take-aways, can cause almost instantaneous weight gain.

Food which has high salt concentration causes the body to retain more water. This is in order to dilute unusually high concentrations of salt in the body and blood stream.

Although this is a short-term issue, once you have stopped this excessive eating it will take the body hours the digest the food and for you to return back to your previous weight.

This returns back to my previous point… everything is fine in moderation.

It is when we start bingeing on unhealthy foods regularly that the repercussions of our actions start to have long lasting effects on the body.

Bingeing: Long Term Effects

Eating in excess regularly, not followed by Bulimia (vomiting or over exercising) allows the binged food to get absorbed. A side effect of this is significant weight gain.

Overindulging in our favourite delicious foods could lead to common diseases, such as diabetes, cancer and cardiovascular diseases.

During bingeing episodes, masses of calories can be consumed and absorbed by the body, causing weight gain.

These occasions of mass eating tend to consist of fatty and sugary foods, with little to no nutrition. This can lead to problems caused by vitamin and protein deficiencies due to the lack of nutrition.

If your binges become more frequent rather than occasional, this is when weight gain can become much more apparent.

So, to conclude, an occasional binge may only cause very short-term weight gain. However, even if you participate in this diet as a one off you could lead to long term complications on the body.

Love and Hugs

Linda x

Why Yo-Yo Dieting is Harmful To You

· Follow on Facebook

Dieting may lead to rapid weight loss but its effects could do you more harm than good in the long term. Here are some of the negative effects of yo-yo dieting and how you can avoid this harmful cycle.

It’s a dangerous cycle: severe dieting followed by rapid weight reduction, putting the weight back on, then falling back into the same pattern. It’s called yo-yo dieting or weight cycling. While you may achieve the goal of weight loss in the short term, the negative effects in the long term are not worth the health risks.

Health behaviour and obesity prevention expert Kelly D. Brownell of Duke Sanford School of Policy explains that yo-yo dieting can cause health risks that may contribute to death. “There are stronger and more consistent links between body weight variability and negative health outcomes, particularly… mortality from coronary heart disease,” Brownell’s study explains. Yo-yo dieting may also contribute to behavioural or mental disorders like “life dissatisfaction and binge eating.”

What Causes Yo-Yo Dieting?

Medical experts say yo-yo dieting has a lot to do with the mind and how it perceives weight loss. In particular, many yo-yo dieters see dieting as a high-stakes gamble where perceived failure leads to shame and isolation.

Cardiothoracic surgeon Mehmet Oz of Columbia University explains, “some dieters psychologically treat diets as an all-or-nothing ordeal. Once they deviate even slightly from a diet or healthy eating plan, they figure they might as well drop the whole thing… We mow through a pound of cheesecake, and we get fat again. The cycle continues.”

Other experts suggest that societal pressures and wrong emphasis on body shape may cause yo-yo dieting. “The emphasis should not be about ‘body weight’ or ‘body fat’ per se, but about motivation for a healthy lifestyle in relation to food and physical activity,” The Washington Post quotes physiology and nutrition expert Abdul Dulloo of the University of Fribourg in Switzerland.

Negative Effects of Yo-Yo Dieting

Studies show that yo-yo dieting has negative effects not only on one’s physical health but also on one’s psycho-social wellbeing.

Regaining More Fat

The body has a built-in mechanism to regain muscles that are lost due to dieting, but what takes place instead is “fat overshooting.” The Washington Post explains, “The body wants to regain lost muscle, but regains fat first, so the drive to eat and slowed metabolism continue until muscle regain is complete… [which] can contribute to an overall increase in weight over time.”

Eating Disorders

Dieting can lead to feelings of nutritional deprivation. Sensations of hunger are naturally triggered in the body, and this is the point when dieters tend to overcompensate. Health.com explains that binge eating is a natural consequence of food denial. Bingeing leads to guilt and reverting back to the same vicious cycle.

Heart Problems

Yo-Yo dieting puts a lot of pressure on your heart and blood vessels. Health.com reports that people who experience rapid changes in weight had “twice the risk of heart attack, stroke, or death.” For patients who are obese, dieting is of course advised as a health intervention but it is best to maintain the weight loss through proper nutrition and physical activity.

High Stress Levels

Stress can be elevated because of yo-yo dieting. That’s because the pressure of losing the weight can cause spikes in your cortisol level which is also known as stress hormones, explains web.md. “That’s a problem because high cortisol means you are more likely to add fat around your belly, which raises your risk for problems like diabetes.”

Isolation And Loss Of Self Esteem

Regaining weight can make dieters feel like they’ve lost a battle, says health.com. This can cause a massive loss of confidence, shame and even depression. When this happens, a person is more likely to retreat from the world, instead of reaching out to seek support or to talk about how to improve.

How To Stop Yo-Yo Dieting

Fitness experts insist that there are lots of benefits from achieving a healthy weight, but the key is to avoid yo-yo dieting. It is important to approach the goal of weight loss with the right mindset and perspective.

Lose Weight Slowly But Surely

Remove any pressure to lose a ridiculous amount of weight in a short period of time. Gradual weight loss will also help you to maintain your healthy weight in the long term. If you start becoming impatient with your progress, think only of the achievable and manageable steps you can do today, and stick with that.

Overhaul Your Mindset

Think about your health not only in terms of dieting and weight loss but also in terms of making wise decisions. Dietician and author Rebecca Scritchfield tells The Washington Post that this means being mindful of other health factors like physical activity, sleep habits, alcohol consumption and your food/restaurant choices, among others. This way, you refocus your perspective from weight loss to overall health.

Dr. Oz also reminds you to pursue health goals for yourself, not because of what other people think. The chances of success are higher when you do something because you’re genuinely looking after yourself, rather than proving something to the world. It is best to keep a small group of trusted people who will support you, not judge you.

Stop Emotional Eating

Be aware if you are reaching out for food because you are satisfying your hunger and nutritional requirements, as opposed to feeding your emotional needs. Simplysupplements.co.uk explains that we crave high-calorie, high-sugar foods because they relieve us of stress.

If your emotions are triggering cravings, practice mindfulness. Take deep breaths, stretch, take a short walk and centre yourself. Drink water, or reach for something healthy like fruits, vegetables or nuts.

Maintain Your Blood Sugar Level

The best way to keep your food cravings at bay is to maintain healthy sugar levels. That’s because hunger pangs are activated when sugar levels dip too low. Simplysupplements.co.uk explains the best way to keep sugar levels consistent is to reduce consumption of sugars and refined carbohydrates. Usual culprits are sodas and white flour. Instead, go for whole grain food products and fibre rich foods.

Put Variety Into Your Exercise

Physical activity is essential to good metabolism and maintaining weight loss, but enthusiasm is key in keeping up with your exercise regimen. Having a varied repertoire of exercises is essential in staying determined, recommends simplysupplements.co.uk. Balance intense workouts with lighter activities. Devote other days for muscle training which helps you burn more fat.

In conclusion, weight loss is a matter of health and wellbeing. The negative effects of yo-yo dieting will end up costing you more than its short-term gains. It’s best to pursue gradual weight loss with reasonable goals and safe methods, that way you will be more successful in maintaining its benefits in the long term.

I hope you’ve found this blog article helpful! If you’d like to beat the binge and stop yo-yo dieting forever, why not check out one of my fabulous courses and coaching sessions. I’d love to get to know you!

Love and hugs

Linda x