As we step into a new year, the desire to pursue sustainable weight loss often looms large. For many, me included, the cycle of yo-yo dieting has been an all-too-familiar struggle. I know first-hand the frustration, the setbacks, and the relentlessness of the cycle that encompasses shedding weight only to see it creep back, time and time again.
I've been down the road of restrictive diets, testing the waters with very low-calorie plans and pushing myself to extremes through excessive exercise. The result? Temporary weight loss, but an inevitable return to square one. The allure of these restrictive regimes was undeniable; I'd lose weight initially, but maintaining such stringent practices became unsustainable. Eventually, the weight piled back on.
Each cycle left me disheartened and desperate. After regaining the weight, my mind would race, contemplating, "What restrictive diet should I attempt next? What worked before?" It was a constant loop, a cycle of hope and disappointment. Despite the effort, sacrifice, and suffering, sustainable weight loss remained elusive.
I came to realise that the problem wasn't just about the numbers on the scale or the foods on my plate. It was about my relationship with food, my body, and my approach to health. This realisation led me on a journey to not just become a dietitian, but to become someone who helps others break free from this “dieting” cycle.
Through my own struggles and experiences, I've come to understand the pitfalls of extreme diets and the dangers of chasing quick fixes. My journey has taught me the immense value of balance, moderation, and self-compassion in achieving lasting results.
So, as we step into this new year, I extend an invitation to break the chains of yo-yo dieting together. Let's move away from the punishing cycles of restriction and embrace a more holistic approach—one that nurtures not only weight loss but also fosters a positive relationship with food and self. Read on to find out how…
Embrace Food Neutrality:
Shifting away from labelling foods as "good" or "bad" can profoundly impact our relationship with food. The mere act of categorising foods in this manner tends to increase cravings for the forbidden "bad" foods while restricting the "good" ones. Remember, all foods have a place in our diet, and enjoying a variety in moderation can be part of a healthy eating plan.
Avoid Bans and Restrictions:
Banning specific foods from your diet often backfires, leading to increased cravings and making the diet unsustainable in the long run. Instead of prohibition, moderation and mindful consumption of all foods can contribute to a balanced diet.
Prioritise Adequate Caloric Intake:
Eating enough calories is vital for sustaining energy levels, preventing hunger pangs, and maintaining a healthy metabolism. Starving oneself with overly restrictive calorie targets can lead to cravings, low energy, and a tendency to overindulge in high-calorie foods.
Seek Satisfaction in Eating:
Genuine satisfaction from meals or snacks is crucial for long-term adherence to a healthy eating plan. If you're not enjoying what you're eating, sustaining it becomes a challenge.
Listen to Hunger Cues:
Eating in response to hunger and not allowing oneself to reach the point of extreme hunger can prevent overeating or bingeing. When we allow ourselves to get excessively hungry, the urge to consume high-energy foods intensifies, potentially derailing weight loss efforts.
Release Guilt and Enjoyment:
Granting oneself permission to enjoy favourite foods without guilt is key to removing the sense of restriction. Feeling guilty about indulging can overshadow the enjoyment, undermining the balance in our relationship with food.
Embrace Imperfection and Self-Compassion:
Striving for perfection in a weight loss journey is setting an unrealistic standard. Allowing flexibility and not demanding 100% adherence all the time can lead to more sustainable progress. Even achieving 70-80% adherence can yield positive results while allowing room for enjoyment without excessive restriction.
This year, instead of embarking on yet another cycle of restrictive diets, consider adopting a more balanced approach to weight loss. By cultivating a healthy relationship with food, embracing moderation, and prioritising self-compassion, you can break free from the shackles of yo-yo dieting and pave the way for sustainable and fulfilling lifestyle changes. Remember, the goal is not just weight loss but also a journey toward holistic well-being and self-acceptance.
My personalised approach focuses on understanding your unique needs, preferences, and lifestyle to create a tailored plan that promotes long-term success. By incorporating evidence-based strategies, fostering a positive mindset, and encouraging balanced nutrition, I aim to help you achieve not only your weight loss objectives but also overall well-being.
Let's work together to:
Establish realistic and achievable goals tailored to your individual needs.
Cultivate a healthy relationship with food, embracing balance and moderation.
Develop sustainable habits that promote lasting weight management and improved health.
Contact me here or at carolinebletcher@gmail.com to take the first step towards a balanced, fulfilling, and sustainable approach to weight loss and overall wellness.
I offer online or in person nutrition consultations in Kingston Upon Thames and online personalised meal plans.
Here's to a year of positive changes and embracing a healthier lifestyle!
