Avoid the Yo-Yo Cycle

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Quick Reference to Dr. A’s Habits of Health:

  • Chapters 1-3
  • Living a Longer, Healthier Life Companion Guide: Lessons 1, 6 & 7

HOH Books

Healthy Habit of the Week: Look for the Yo-Yo Cycle

Do you know people who have lost weight and gained it back? Gotten healthy then slid back into old habits?
Pretty common! But not for us anymore. Not if we make the habit of looking for the diet mentality.

One good question to ask: Am I in a rocking chair (going back and forth and not getting anywhere)? Or am in an a race car (I have a vehicle that is getting me to where I want to go — weight loss is just a step along the way)?

Here are some tips to jump in the race car and speed toward creating health.

  1. Be Mindful When you eat, make choices, exercise…how are you thinking about it. Is it “I can’t wait until I can stop living this way” or “this is great practice to how I always want to be?”
  2. Write down your thoughts: What thoughts do you usually have before making a choice. Keep track and see what category they fall in. Get a buddy and shoot a text of your thoughts back and forth.
  3. Think of what health means to you: Health is much more than a number on the scale. What is next? After reaching your healthy weight, what else do you want in your life of health?
  4. Remind yourself — “I can eat whatever I want!” Wasn’t that always the case? Now that you know you can eat anything, what do you want? Is it worth it? What are your big goals? If you have a hot fudge Sunday, is it the end? Or is it just an experience to learn from?
  5. Learn everyday. Be your own experiment. Instead of “Why did I do that?!” ask “Hummm…interesting…so why am I doing this? What are my thoughts? What is the feeling behind this? What was it like last time I did this? Do I see a pattern?” When you ask yourself questions, you find the answers. 

Sometimes how speak to ourselves does more damage than the choices itself. Learn from you. Health is a journey. You can hop in the race car anytime. How about now?

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About leisatwatkins

In May 2011, I hit an all time low in my life and an all time high in my weight. I was 199 pounds and the idea of hitting 200 scared me. I had tried every known diet, HCG, Weight Watchers, Jenny Craig, Atkins, the grapefruit diet. I'd even tried Phen-phen when I was younger and Dexatrim before that. While I'd lose a little weight, I would always gain it back and then more. I knew the yo-yo dieting was not healthy for my body and it was definitely wreaking havoc on my mental wellness. I didn't know what to do and I was looking into taking drastic surgical measures to lose weight. That's when a friend of mine told me his story about losing over 200 pounds without pills, surgery, or starving himself. Not only did he lose the weight, but he kept it off. What did I have to lose? I asked him to share the secret with me. Now, only six short months later, I weigh 140 lbs and am working on losing 5 more. That will put me back to my weight that I was in HS, college, and before I had children. And I've done it with my friend's help as my Health Coach, without starving or even exercising, although I love to walk everyday. I haven't felt hungry at all in this process. How many "diets" can say that? I feel fantastic! I've felt great since the first week on this program. Let me be very clear about this. This is NOT a diet. This is not something you do for a little while, lose the weight, then go back to your old eating habits. This program is a life changing plan to help you eat healthier, make food choices that are tailored to your body, and bring you to a state of optimal physical health. If like me, you are tired of diets that don't work, then let me show you a life style plan that does.

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