There's a reason why they're called yo-yo: those diets that have you subsisting on just a few calories a day inevitably lead to ups and downs on the scale. A recent study backs up what many people who've struggled with weight loss already know: when researchers put dieters on a deprivation diet of about 500 calories, it worked at first, with study participants losing an average of 30 pounds over eight weeks. But it wasn't sustainable: most participants ended up gaining, on average, 11 pounds back within the year of the study, even with continued dieter's counseling, and reported that they felt "hungrier and more preoccupied with weight."
So why is it hard to maintain weight loss on an extreme diet? It's not just because of all the temptation out there; deprivation diets cause the body to go into starvation mode, making you feel even hungrier while your body holds onto pounds instead of shedding them.
Instead of trying the next fad diet that alters your hormones, start a program you know you'll be able to stick with. Plan meals so you can cook more of them at home, make healthier but still tasty choices when dining out, and allow yourself small indulgences every day. For more ways to turn "dieting" into a lifestyle, read these 3 essential eating tips for weight-loss success.
Set Realistic Goals and Celebrate Them
Pounds don't drop off instantly, so it's best to set small realistic goals rather than large ones to keep you motivated and on track. You might have the large goal of losing 40 pounds, but it's best to break it down and say, "I'll lose two pounds by the end of next month." You'll be psyched rather than let down if you surprise yourself and lose it even sooner. Be sure to attach a reward to that goal so after you drop, for example, five pounds, you treat yourself to a new fitness tank top or a massage. Of course you don't want the celebration to undo all the good you've done, so avoid high-calorie food rewards.
Have a Plan
Losing weight doesn't miraculously happen just because you have good intentions. You must always have a plan when it comes to what you're eating to avoid grazing or feeling so ravenous you grab the first unhealthy food you can get your hands on. On Sunday night, set aside 30 minutes or so to write down a plan for every meal and snack for the seven days. Hit the grocery store to grab all the ingredients you'll need to carry out your weekly meal plan.
Don't Skip Breakfast
Skipping breakfast seems like a great weight-loss tactic, the logic being that you're cutting calories out of your daily intake. Unfortunately, it doesn't work out that way, since most people will make up for the calories later on in the day. Eating a meal in the morning can actually jump-start your metabolism. Choose high-protein foods such as whole eggs or Greek yogurt to reduce sugar cravings later, and make sure your meal is also high in fiber to satiate your hunger and flatten your belly, like these breakfasts made with whole grains.
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