How to get off the diet roller coaster

How to get off the diet roller coaster

Author -  Good Health

Summer is fast approaching; and along with the extra sunshine comes the pressure to shed the winter coat commonly gained over the colder months. It can feel like a never-ending roller coaster of putting on weight during winter and trying to lose weight for summer.

The pressure of fitting into your swim suit and feeling great about your body can be very real as you head to the beach. It can be tempting to look for the latest diet craze, and although sometimes effective in the short term, diets are often restrictive and provide only short term results. Over time as old habits creep in the weight you lost reappears. Losing weight is an ongoing commitment, and the reality is if you want to keep weight off in the long-term, you need to adopt healthy habits and ongoing lifestyle choices.

Here are our 5 top tips to help you get off the diet roller coaster and achieve long-term weight management success:

Family exercising together.jpg

1. Keep Moving

This doesn’t mean that you have to go to the gym and sweat it out for an hour every day. It may be walking to the supermarket instead of driving; or taking the stairs instead of the lift. Moving helps to burn calories and boosts the metabolism and it can easily be incorporated into your day. Make the most of daylight savings and commit to walking the dog for half an hour before work or play a game of soccer or netball with the kids after school. Create a routine around movement and you will find exercise not only helps you manage your weight, but supports your overall mood, health and wellbeing. 

Listening to your body.jpg

2. Listen to your body

Underlying health issues such as intolerances, hormone imbalances, adrenal issues and poor blood sugar balance can contribute to weight gain and influence how successful you are in managing your weight. Unless you address these issues, it will be difficult to lose weight and achieve a healthy lifestyle. If you have digestive issues for example, it could help to support your digestive enzymes and gut microflora with a pre and probiotic. If you have hormonal issues, evening primrose oil or flaxseed oil may help alongside natural herbs like sage and wild yam in supporting your hormones. And if you suffer from high blood sugar levels, eating low GI (glycemic index) foods can help as they typically have a slower release of sugar into the bloodstream, ensuring you remain energised and satisfied for longer.

Diet weaknesses.jpg

3. Understand your weak points

Understanding your weak points and removing temptation is key to aiding weight loss. If it is not in the pantry, then you cannot be tempted to eat it! For longer lasting results you need to make better food choices part of your daily routine. Dietary supplements can also lend a helpful hand; chromium for example helps with sugar cravings; and Garcinia Cambogia and Synetrim® along with their effective weight management properties also help to increase serotonin levels which help to improve mood, control cravings and manage emotional eating.

Healthy foods and lifestyle.jpg

4. Healthy eating and portion control

Both the quality and quantity of the food you eat has an impact on your weight. Eating good quality vegetables, fruit and wholefoods is important to help you stay on track. Minimise the consumption of refined carbohydrates such as sugar; as excess sugar is stored in the body and has a direct impact on your weight. Try to avoid processed foods, packaged foods, refined fats and oils that can cause inflammation. Quality fats and oils such as heart healthy omega-3 fish oil, found in tuna and salmon, and quality olive and coconut oils are naturally anti-inflammatory and help to support our metabolism, energy and blood sugar levels.

The quantity of food you eat also counts. Often we mistake hunger for thirst, so if you are feeling hungry try drinking a large glass of water first. It is important to consider whether you are thirsty, hungry, or if you are emotionally-eating. Reducing the size of your dinner plate is also a practical way to consume less without realizing, encouraging portion control. Rather than turning to high-calorie packaged foods when you are hungry, try eating a piece of fruit or some carrot sticks with hummus. Fruit and vegetables are packed with vitamins and minerals, are low in calories and will fill the gap alongside a balanced diet of adequate protein, complex carbohydrates and healthy fats.

create a supportive environment for successful exercise regime.jpg

5. Create a supportive environment

Supportive friends and family can make all the difference when you are trying to stick to your weight management goals. Let people know that you are trying to exercise more or make better food choices – so that they can be supportive. If you surround yourself with people that keep you motivated and accountable, it will be easier to manage your weight. Instead of going out for a coffee with friends, go for a walk; purchase a pedometer and set goals with your work colleagues to see how many steps you can do each day; join running groups, yoga, or pilates classes, so that you can commit to a regular exercise plan. Choose a type of movement or exercise that resonates with you so that it is sustainable, enjoyable and can become part of your lifestyle long-term.

nourish your mind body and soul.jpg

The key is to turn your goals into long-term lifestyle choices that are achievable and manageable. Deciding that you will run every night for an hour, or never eat chocolate again may not be a manageable goal; however, moving your body for at least 30 minutes a day and making better food choices may be more realistic. Being healthy includes our mindset; nourish your mind and body with healthy food and exercise, respect your body and all that it does for you, and set achievable goals to help ensure long term, positive change.

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How to get off the diet roller coaster

Summer is fast approaching; and along with the extra sunshine comes the pressure to shed the winter coat commonly gained over the colder months. It can feel like a never-ending roller coaster of putting on weight during winter and trying to lose weight for summer. The pressure of fitting into your swim suit and feeling great about your body can be very real as you head to the beach. It can be tempting to look for the latest diet craze, and although sometimes effective in the short term, diets are often restrictive and provide only short term results. Over time as old habits creep in the weight you lost reappears. Losing weight is an ongoing commitment, and the reality is if you want to keep weight off in the long-term, you need to adopt healthy habits and ongoing lifestyle choices. Here are our 5 top tips to help you get off the diet roller coaster and achieve long-term weight management success:

Family exercising together.jpg

1. Keep Moving

This doesn’t mean that you have to go to the gym and sweat it out for an hour every day. It may be walking to the supermarket instead of driving; or taking the stairs instead of the lift. Moving helps to burn calories and boosts the metabolism and it can easily be incorporated into your day. Make the most of daylight savings and commit to walking the dog for half an hour before work or play a game of soccer or netball with the kids after school. Create a routine around movement and you will find exercise not only helps you manage your weight, but supports your overall mood, health and wellbeing. 

Listening to your body.jpg

2. Listen to your body

Underlying health issues such as intolerances, hormone imbalances, adrenal issues and poor blood sugar balance can contribute to weight gain and influence how successful you are in managing your weight. Unless you address these issues, it will be difficult to lose weight and achieve a healthy lifestyle. If you have digestive issues for example, it could help to support your digestive enzymes and gut microflora with a pre and probiotic. If you have hormonal issues, evening primrose oil or flaxseed oil may help alongside natural herbs like sage and wild yam in supporting your hormones. And if you suffer from high blood sugar levels, eating low GI (glycemic index) foods can help as they typically have a slower release of sugar into the bloodstream, ensuring you remain energised and satisfied for longer.

Diet weaknesses.jpg

3. Understand your weak points

Understanding your weak points and removing temptation is key to aiding weight loss. If it is not in the pantry, then you cannot be tempted to eat it! For longer lasting results you need to make better food choices part of your daily routine. Dietary supplements can also lend a helpful hand; chromium for example helps with sugar cravings; and Garcinia Cambogia and Synetrim® along with their effective weight management properties also help to increase serotonin levels which help to improve mood, control cravings and manage emotional eating.

Healthy foods and lifestyle.jpg

4. Healthy eating and portion control

Both the quality and quantity of the food you eat has an impact on your weight. Eating good quality vegetables, fruit and wholefoods is important to help you stay on track. Minimise the consumption of refined carbohydrates such as sugar; as excess sugar is stored in the body and has a direct impact on your weight. Try to avoid processed foods, packaged foods, refined fats and oils that can cause inflammation. Quality fats and oils such as heart healthy omega-3 fish oil, found in tuna and salmon, and quality olive and coconut oils are naturally anti-inflammatory and help to support our metabolism, energy and blood sugar levels.

The quantity of food you eat also counts. Often we mistake hunger for thirst, so if you are feeling hungry try drinking a large glass of water first. It is important to consider whether you are thirsty, hungry, or if you are emotionally-eating. Reducing the size of your dinner plate is also a practical way to consume less without realizing, encouraging portion control. Rather than turning to high-calorie packaged foods when you are hungry, try eating a piece of fruit or some carrot sticks with hummus. Fruit and vegetables are packed with vitamins and minerals, are low in calories and will fill the gap alongside a balanced diet of adequate protein, complex carbohydrates and healthy fats.

create a supportive environment for successful exercise regime.jpg

5. Create a supportive environment

Supportive friends and family can make all the difference when you are trying to stick to your weight management goals. Let people know that you are trying to exercise more or make better food choices – so that they can be supportive. If you surround yourself with people that keep you motivated and accountable, it will be easier to manage your weight. Instead of going out for a coffee with friends, go for a walk; purchase a pedometer and set goals with your work colleagues to see how many steps you can do each day; join running groups, yoga, or pilates classes, so that you can commit to a regular exercise plan. Choose a type of movement or exercise that resonates with you so that it is sustainable, enjoyable and can become part of your lifestyle long-term.

nourish your mind body and soul.jpg

The key is to turn your goals into long-term lifestyle choices that are achievable and manageable. Deciding that you will run every night for an hour, or never eat chocolate again may not be a manageable goal; however, moving your body for at least 30 minutes a day and making better food choices may be more realistic. Being healthy includes our mindset; nourish your mind and body with healthy food and exercise, respect your body and all that it does for you, and set achievable goals to help ensure long term, positive change.

How to get off the diet roller coaster

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