04.25.23

How to Overcome Yo-Yo Dieting and Beat Obesity

Only a long-term solution will allow you to overcome Yo-Yo dieting and beat obesity.

It is about developing healthy habits and a sustainable lifestyle. Here are a few ideas on how you can overcome Yo-Yo dieting:

1. Focus on making gradual, sustainable changes

Something I have seen over the years is trying to make drastic changes all at once never works. Start small. Dump the sandwich at lunch for an apple. Put aside 15 minutes a day for some exercise. How can we do this?

Visualise the end game. Think of a time in the future when you will buy clothes of the shelf and not head into the “Big-and-Tall” section.

Connect emotionally with the endgame. Know why you are doing this and what the benefits will be.
You may have minor setbacks along the way, but this isn’t failure. Setbacks can teach us what to avoid in the future.

Set your attainable small goals and reward yourself as you achieve them. Don’t eat that cake, rather do something you have had planned for a while.

2. Set realistic goals

When setting goals, make sure they are attainable. Be specific about your wording when you write your goals. Instead of saying you need to lose 10 kilograms within a month, rather aim for one to two kilograms per week. This will help you avoid feeling overwhelmed and discouraged.

• Get yourself a calendar or app and make a cross or tick every time you reach a goal. Seeing the continual streak of marks of success on the calendar is motivational and satisfying.
• Write your goals.
• Set milestones.

Do you have all the things to achieve your goals like time, resources, motivation and support?

Reassess and adjust your goals as necessary.

3. Practice mindful eating

Yo-Yo dieting usually stems from a lack of awareness around your eating habits. Slow down when you eat. Take some time to savour the flavours. Pay attention to your hunger and fullness cues. Notice your habits and emotions around food.

4. Find alternative coping mechanisms

Stress or loneliness may lead to Yo-Yo dieting and using food as a coping mechanism. Find alternative methods such as chatting to a friend, exercise and even some meditation. A few ideas for a coping mechanism other than food:

• Relax
• Read a book
• Breathe deeply
• Have some tea or coffee
• Get rid of distractions, like the TV when you eat.

5. Find an accountability buddy

Dieting in any form is difficult on your own. Get some support from a therapist of friends and family to spur you on as you gradually lose weight.

An accountability buddy is someone who is going to ensure you remain on the path to achieve your goal of beating obesity.

You want someone who will not manage, supervise or coach you, but someone who will ensure you meet the targets you have set yourself.

The goal is a lifestyle change and sustainable habits in the long-term, rather than the quick, temporary fixes. Focus on developing sustainable habits and you will break the cycle of Yo-Yo dieting.

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