Yo-yo Dieting. (HELP!)

GoalGetterGirl20
GoalGetterGirl20 Posts: 4 Member
in Health and Weight Loss
I’ve realized I find myself constantly yo-yo dieting. I’ll do really good for a few days and really bad for a few days and the cycle repeats itself. I’ll lose some pounds and gain them back within a matter of a couple weeks. Does anyone have any suggestions or advice on how to end the “yo-yo diet”? (Keep in mind I love my pizza and tacos😩)

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Stop "doing really good". Have pizza and tacos occasionally.
  • Jackie9003
    Jackie9003 Posts: 1,115 Member
    What deficit are you setting yourself? Perhaps it's too harsh? Start low at a 0.5lb loss per week and don't deny yourself anything. Eat what ever you want but just have a portion size that fits within your calorie goal, I have pizza, burgers, sausages, chocolate and cake, generally within my allowance but if I go over I consider it as maintaining that day or I adjust for a couple of days to compensate.
    And weigh and log everything that goes into your mouth, it really does work!
  • swimmchick87
    swimmchick87 Posts: 458 Member
    Yep, been there. Except for me, it's several months at a time. I'll do really well, lose a good chunk of weight, only to gain it all back again in the next few months. This time around I am working hard to get rid of my "all or nothing" attitude. If I made one not so great choice, I'd feel that my day was "ruined" and end up just overeating the whole day, which at points would turn into weeks or months of being off track. In reality, of course it's much better to just log whatever the "mistake" was and move on. Being over a few hundred calories one day isn't going to make a big difference. I know this logically, but it's hard to do in practice!

    I've also worked on identifying "triggering" situations for me, and work extra hard to plan ahead for those:
    -Big routine/schedule changes
    -Holidays
    -Scenarios where calorie info is not provided- especially buffet type situations (i.e. a catered work lunch)
    -Having food and alcohol at the same time

    I also agree with the others that if you're not eating the foods you like in moderation, you should start. Pizza and tacos can definitely fit into your calorie day. Don't believe the hype about "clean eating." It sounds like you're a bit like me in the fact that your #1 priority needs to be coming up with a plan you can stick to. If you feel like you'd benefit from more calories to play around with, try setting your goal to lose one pound per week if you haven't already. Also think of easy/enjoyable exercises that can "earn" you some more calories- I personally find it fairly easy to wrack up a lot of steps with my fitbit.
  • xxzenabxx
    xxzenabxx Posts: 935 Member
    Ex-serial yo-yo dieter here. I used to restrict then go all out until one day I sat down and thought why am I not making any progress?? Then I realised my ways. It’s slow but I’m losing weight. Ive lost 12lbs since January despite loads of obstacles. I realised that with all the time i spent yo-yo dieting I could’ve reached my goal weight. Stop eating so less cause your hormones especially leptin and cortisol will fight back. Start eating as if you’re maintaining your weight. But just abit less. Maybe a 300 calorie deficit is better for you.

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