Make a lifestyle change to stay on track.
Fat loss is like any other challenge, and achieving your weight loss goals can be accompanied by emotional and physical challenges along with dietary temptations, lack of support, nay-sayers and relapse. These obstacles are similar to those faced by pro-athletes, though. “I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game-winning shot…and missed. I have failed over and over again in my life. And that is why I succeed.” — Michael Jordan
The best approach to long-term weight loss success is simply to make a lifestyle change, or to take a no-diet approach which includes a healthy diet and regular exercise. If you’re trying to lose weight, this may not be as easy as it sounds when confronted by constant temptations, delicious processed foods and drive-thrus. But all of these things can be defeated, and beating them gets easier when you just stay in the present moment. Living in the past can cause you to reach for comfort foods and cause you to slip into old dietary habits, and food addictions like soda addiction.
This isn’t ideal, but sometimes changing your lifestyle can be like breaking up with the one that got away. So if you feel the urge to cheat on your diet, don’t resist too much, just make substitutions and accommodations to keep yourself on the path to long-term success, instead of turning into a yo-yo dieter.
Is it Too Late for Yo-Yo Dieters?
Even if you eat the entire box of Pringles on a Thursday, don’t give up. There’s still hope. A recent study followed 439 overweight or obese, sedentary women, ages 50 to 75,who did one of four programs: a reduced-calorie diet; a reduced-calorie diet plus an exercise program of at least 225 minutes a week of moderate to vigorous aerobic activity (mostly walking); just an exercise program or no intervention. Those who followed the reduced-calorie plan lost about 9 percent of their starting weight, an average of 16 pounds. Those on the reduced-calorie diet plus exercise program lost about 11 percent of their weight or roughly 20 pounds.
About 42 percent of participants had a history of yo-yo dieting, that is losing and re-gaining 10 or more pounds on three or more occasions. Results showed that yo-yo dieters lost the same amount of weight as non-cyclers.(1)
Staying in The Present, and Out of The Past
Staying in the present moment can mean the difference between acting on a craving as a reaction to daily challenges, and making a healthier choice in response to the situation. If you find yourself reacting to a nay-sayer, or reaching for tempting foods just to calm nervousness or anxiety, take a deep breath and remember your goals. Developing a Yoga practice can help calm these reactions, and establish a mind/body connection that gets you closer to your weight management goals. Check out these great Skinny Ms. Yoga Workouts. They burn tons of calories, improve flexibility and can teach you how to stay in the present moment.
How do you let go of the past, and stay in the present moment to stay on track with your diet goals? Share it with us by leaving a comment below.