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No More Yo-Yoing
You can call me a yo-yo or a boomerang, but the bottom line is that every pound I've ever lost has always come back. Here's the worst part: when those pounds come back they invite a few new friends. Every time I regain weight, I set a new high-weight mark.
I admit to trying the fad diets, like Atkins and the Zone, but mostly, when I want to lose weight, I just restrict my calories. I do lots of egg whites and tuna. I pass on the casseroles and oven dishes, and keep my meals simple: lean meat, vegetables and once in a while, a carbohydrate. I ignore that feeling of hunger and can be quite disciplined.
When I'm not dieting, I still eat healthy. But I do love to go out to restaurants and indulge in a dessert from time-to-time. I can't believe that these minor infractions make such a big difference. What am I doing wrong?
On A String in Minneapolis |
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Dear String:
You're a bright woman with a good handle on nutrition. But you have to stop dieting! Food choices must become a lifestyle, not a six-week ordeal where you starve yourself back to slimness!
The Yo-Yo Syndrome you describe is a direct result of your restricted calorie diets. When you reduce calories drastically your body goes into a protective mode to prevent starvation. In other words, it slows down and conserves its fat stores. While the reduced calories will eventually result in weight loss, you've turned your body into a fat-storing machine. When you resume your high-calorie eating habits your body is all set to gain.
People on severely reduced calorie diets need to wean themselves back to normal eating habits to avoid this effect. This might take up to six weeks of alternating low, medium and high calorie days. This gives the body time to adjust back to its normal metabolism.
The most important thing to get you off the roller coaster of weight loss and gain is to stop starving yourself. Reduce your calories, but don't go hungry. Try to eat five or six small meals a day.
The next thing is exercise. You make no mention of exercise in your letter, but as a Ms. Fitness reader I'm sure that regular exercise is a part of your life. When you want to lose weight, I want you to increase your exercise time and intensity. This might mean adding a couple videos to your weekly routine, a four-mile walk or just spending more time in the health club. Whatever you chose, the additional calories you burn will help you lose weight safely, with no yo-yo effect.
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Ask Tony articles are reprinted by permission of Ms. Fitness magazine at P.O. Box 2490, White City, OR 97503. Ms. Fitness® is a registered trademark of Wally Boyko Productions, Inc., in the USA, Canada, European Union and other countries. All rights reserved. Wally Boyko Productions, Inc. P.O. Box 2490 White City, OR 97503 USA 1.541.830.0400 |
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