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ARE YOU ON A LIFESTYLE ROLLERCOASTER?
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Alright, so summer is just around the corner. The thought of stripping down from our winter woollies into our summer clothes can send some of us into a frenzy. The first thing most people do is get a membership at a gym, so they can exercise. I see it all the time - the first week you go everyday after work.
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You then decide you are going to reward yourself by skipping a day, because you have been doing so well. The next week you go four out of the seven possible workout days. The third week you have started to gain some weight back, so you give up! Alternatively, you got out guns blazing, injure yourself or get ‘too sore’ and stop exercising until you feel better again.
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Willpower & discipline are the single most important things you need to have a chance of sticking with your fitness plan or a nutrition programme. Set yourself some goals, write them down and then tell someone your goals (evidently you are more likely to pursue your goals if you do this).
Remember, your goals must be SMART - specific, measurable, attainable, realistic and you should have a time frame on them. It takes time to gain weight, so losing it will take time as well. Modest goals and a slow, steady course of weight loss will maximise the probability of both losing weight and keeping it off.
So how does the yo-yo fit into all of this?
First I will explain what a yo-yo dieter/exerciser is. A yo-yo dieter is someone whose weight fluctuates up and down with his or her cyclical pattern of being involved in a fad diet. It can go from overindulging to starvation, to eliminating different food groups, to exercising excessively, to not exercising at all, to eating very healthy, and then eating very poorly. Aside from just not achieving any sense of balance and symmetry in the body, it sends a confusing message to your body. It doesn't know if it should speed up or slow down. Accordingly, a yo-yo lifestyle is best avoided.
So, what is the solution to permanent weight loss?
To lose weight effectively, you need to consume enough energy to burn fat and eat the right foods to maintain your levels of lean muscle tissue. A sensible balance between a healthy diet and moderate exercise routine is more effective in achieving a permanent weight loss than low-calorie diets. If you have a history of the big yo-yo, it's time to rethink your approach to weight loss. By getting plenty of exercise and eating only the number of calories you need to maintain or lose weight, you can reach a healthy weight. If you struggle with self control, start your nutrition or exercise plan (preferably both!) with somebody else. Exercising with a buddy boosts your chances of sticking to your exercise program. Having accountability to a partner is more motivating than exercising alone. Choose a partner who is important to you, who shares in your goals and is of a similar physical ability (or slightly better). It is that simple.
© Karina Balle 2008
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