Yo Yo Dieting

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Many times, when people lose weight, they gain back even more weight

than ever! This cycle, often called yo-yo dieting or weight cycling,

can be frustrating and very discouraging. According to the National

Institutes of Health, weight cycling is the repeated loss and regain

of body weight. A weight cycle can range from small weight losses and

gains (5-10 pounds per cycle) to large changes in weight (50 pounds or

more).

Don't let weight cycling become disheartening... use it as a

turnaround point to make some permanent changes in your diet and

physical activity. Here are some tips that can help you attain a

healthy lifestyle and help prevent that terrible cycle of gaining,

losing and regaining weight again.

Get Support

* Call in the professionals! Visit a registered dietitian and make

an appointment with a personal trainer.

* Be sure to see your doctor before beginning any new exercise

program.

* Enlist the support of your family and friends as you embark on a

healthier lifestyle.

* Find an exercise partner.

Eat Wisely

* Drink lots of water every day, and drink water before meals to

reduce your appetite.

* Begin your meal with lower calorie foods such as soups and salad

to fill up.

* Take your time when you eat and chew thoroughly.

* Use a smaller plate.

* Limit fried foods and minimize your alcohol consumption.

* Read the nutrition labels on packaged foods to learn serving

sizes and other information.

* Incorporate healthy snacks into your meal plan. That way you

won't get too hungry and overeat at the next meal.

* Eat five fruits and veggies each day and include them in your

snacks.

* Switch to low-fat or non-fat dairy products.

* Make a list before you go grocery shopping, and don't go when

hungry!

* Take time to sit down at the table to enjoy your meals. Avoid

eating on the run, eating in front of the TV or in bed.

* Wait 10 or 15 minutes before taking a second helping; your

hunger may decrease.

* Keep a daily food diary so you can keep track of what you are

eating. Sometimes we forget how much we eat.

* Be smart when ordering out. You can split a meal with a friend

or order off the appetizer menu rather than an entree

* Ask for salad dressing to be served on the side and skip the

dessert!

Shape Up

* Again, always talk to your physician before beginning any

exercise program.

* Join a gym.

* Have a fitness goal of exercising for at least 30 minutes three

to five times per week.

* Do both cardio workouts and strength training - muscle burns

calories!

* Find an activity you enjoy.

* Walk when you can and take the stairs.

* Keep a record of your physical activity along with your food diary.

Psyche Yourself Up

* Make a shopping list and plan your meals and snacks ahead of time.

* Plan activities you enjoy to occupy your free time.

* Weigh yourself regularly – but not every day – and record your

weight in your food and activity journal.

* If you feel you have blown it, go right back to your plan.

* Subscribe to a magazine such as Fitness or Cooking Light to stay

motivated.

* Allow yourself to indulge within reason once each week without

feeling guilty.

Janet Carruthers, MSRD, a dietitian at the University of California

San Diego Medical Center, contributed to this article.

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