4 Reasons Why You Can't Get Off the Weight Loss Roller Coaster
The Lose/Gain Cycle
If you are like most people, losing weight can be challenging. Although with a little restriction, dedication, and patience almost anyone can lose 5 to 10 pounds or more. While many may struggle along the way, losing weight isn’t an impossible task. The real challenge is actually keeping it off. Are you having trouble with losing weight, and then gaining it right back? Do you want to get off of that lose/gain cycle, and finally settle down to the weight you desire? Then you might want to consider the following four ways people get stuck in this cycle in the first place.
1. Always Switching Up Weight Loss Plans:
- To lose weight you just need to find a way to take in fewer calories than you’re burning. That’s it. Any method you choose is fine as long as you can keep it up, and it doesn't create too extreme of a deficit. A lot of people tend to change their weight loss plan, or they keep trying new things if the weight doesn’t come off fast enough. Weight loss is a slow process. If you can’t come to realize and accept that then the lose/gain cycle will continue. Just trust that what you are doing is working. Even though the progress may be slow, in five months or so you'll be glad you stuck with it.
2. Breaking the Momentum:
- There’s a certain momentum that needs to be kept up in order to make your weight loss plan turn into a habit, and then turn into a lifestyle. Try to be consistent with your weight loss plan everyday. For example, it’s better to workout for 30 minutes everyday, than to workout for an hour only 4 days a week. If you do something everyday it becomes a habit. If you only do it every so often, you can easily find yourself giving excuses on why you’ll do it tomorrow. This is because you are not doing it consistent enough to allow it to become a habit. When you've made a commitment to do something everyday, there is no tomorrow. It is best to take on a weight loss plan you can easily follow everyday so you can keep up the momentum. Avoid plans that call for excessive exercise, or require you to eat foods that you don't enjoy.
3. Keeping Old Clothes That Are Now Too Big For You:
- Another way we secretly sabotage ourselves is that when we do lose weight, we still hang on to our old clothes (just in case). Don’t give yourself the option to go back to your old life and gain the weight back. Be confident that this is your new body, and with your new lifestyle, you won’t gain the weight back. Buying new clothes right away really helps because if you gain even a little weight back, you can tell. When you keep old clothes (even if they’re not too baggy) and gain a little weight, it's harder to tell or feel like it’s a top priority to lose it because you can still fit into your clothes. The bottom line is this: toss out old clothes, and update your wardrobe after losing weight. If you have a lot to lose you might want to make a switch halfway through as well. It might be more costly, but in the end it will make gaining a little weight back a big problem.
4. Going on a Plan That is Too Restrictive:
- As discussed earlier, all you need to do is take in fewer calories than you are currently burning to lose weight. Just don’t over-do it. Losing weight is and should be a slow process for long-term results. Choosing a plan that is too restrictive most likely will end up with you quitting. You’ll probably lose a lot of weight in the beginning, but when the stress of it finally wears you down you’ll most likely quit and then gain all the weight back. This creates the cycle of yo-yo dieting. The goal should be to lose weight permanently, not just as fast as possible. Your weight loss plan could be too restrictive in many ways. It could be too restrictive on the number of calories you can consume, too restrictive on what you can eat, or too restrictive on when you can eat. This can lead to other restrictions on things you can do in your daily life such as going out with friends, or celebrating the holidays. The best way to counteract the restrictive mentality is to go on a weight loss plan that makes little and consistent changes. Don’t obsess about the number on the scale, don’t make losing weight your whole life, and learn to appreciate the little successes. If you do this you’re more likely to consistently lose weight over time until you’re ready to maintain, and not gain the weight back before you have a chance to get there.
Your Final Destination
In the end, extreme weight loss plans can lead to higher cases of yo-yo dieting and roller coaster weight loss. Trust that your modest weight loss plan is working, be consistent, get rid of your old clothes when necessary, and avoid plans that are too restrictive. Your weight loss plan should be a part of your life, not your whole life. While you should be consistent, don't be too focused on your plan. Before you know it, you will reach your final destination and stay there.
Which of the 4 reasons do you think contributes most to the lose/gain cycle of weight loss?
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2013 Michelle V