Zen Pen Fitness

Q: How can I break the cycle of “yo yo dieting”?

A: So glad you asked this question because it comes up so frequently and it is a subject so close to my heart.

Yo-Yo Dieting is more of behavior pattern vs. a hunger issue, so I have my clients begin with the following:

1. Observe: Journal your eating routine: what you eat, what times & what is going on for you emotionally while you are eating.

2. Make a list your goals & what actions are required to reach them. Don't forget about the excitement you have to reach them! Have a vision for how you will feel once accomplishing them.

3. List all of your favorite meals & if needed, find healthier ways to make them. Consult a Trainer or Nutritionist for guidance.

4. LISTEN to your body's cues when its saying it's full, put the fork down and immediately get up, walk around & change the space. *(important, as we are changing patterns)

5. Drink water with your meals to feel full.

6. Always have a healthy snack with you. Be prepared! Preparation is key to success

7. Don't strive for perfection! Lose your all or nothing approach, and accept there will be road bumps on this journey of weight loss and maintenance. I suggest a healthier approach would be, to have compassion for yourself when these "off" moments occur, pay attention to the "triggers" & the understand the sooner you can forgive yourself for veering off a bit, the sooner you'll get back on track!

8. Vary your meals. Satiety is everything.

9. Focus on changing 1 thing at time: examples:

a. drinking a glass of water to each meal

b. eat only half of your plate

c. add more vegetables to your plate

d. don't eat that late night snack!

e. wake up 5 minutes earlier for a fully body stretch

f. start a walking routine

e. add jogging to your walking routine

f. add a strength program

10. Recognize your accomplishments and then reward yourself. Whatever makes you feel good inside (a great sexy dress, nice workout outfit, a massage, some mirror appreciation time (anything but food :-) )

Please note by introducing a rewards program to your lifestyle & having positive self-reflection time will help create a good mental "space" for making changes to help restructure your negative thoughts/emotions which can cause us to eat emotionally, therefore yo-yo dieting.