What The Heck Is Yo-Yo Dieting’
You are a smart cookie! You have heard the term, no let’s define it.
If you like to change things up every now and again while watch your weight, you probably aren’t are yo-yo dieter. Who doesn’t like to mix things up, right’ The kind of yo-yo dieting that I’m talking about is when your chasing a certain look or number on the scale. This type of dieting can turn into a serious problem if you aren’t careful. The best way to describe yo-yo dieting is jumping from one diet to another in a short amount of time seeking results. Basically it means you’ll move from one diet to the next if you don’t see the results you want within a few weeks.

It’s my experience those who yo-yo diet have trouble creating a healthy eating plan that works for their live to bring permanent results they desperately want!! .

I have been there!!! In competing days I would be strict when I was getting ready for a show and then when I finished competing if it wasn’t nailed down I ate it, then I would look in the mirror disgusted with myself and then put another show to help me take off the weight. This went on for 9 years!!!  I treated my body like a crap, I basically beat it into submission. Did I get last results” Nope… all I did was stress out me and my body.

What’s the big deal”
Our bodies are always looking to find balance, When one system is out of whack then it may and will shift resources around to make sure that body will remain in balance.
Let’s be clear, making the shift to healthier food choices and starting to workout does that throw your body out of balance. You body can’t handle the extremes very well.

When we decide to “diet” we want to declare I want to lose 20 pounds and then go to bed and wake up 20 pounds lighter, right!  Our bodies aren’t that bright! It takes time for our bodies to adapt to the new lifestyle. Think about it like this, imagine your body is a TV set and every few minutes or hell seconds you keep changing the channel. Your brain is sitting on the couch trying to process everything you just scrolled through. It can it was too much too soon. The same thing happens when you yo-yo diet.

Feel Like A Failure”
I know when I was going through this every pound I put on I was beat the shit out of myself. Blame myself for not having the willpower, I would then say how can I “burn” it off or how can I further “deprive” myself to get back into my skinny jeans. With each failure, and regain of the weight my confidence took a major hit, and the more I would beat the shit out of myself for not being perfect. This took me a long time to realize but I couldn’t win the yo-yo race no matter how much effort they may place towards it.

What You Should Be Doing Instead
Fear not, my friend, there is a way to turn things around. The first thing is that you must have patience with yourself and the process. I get it, patience is not my strong suit, but if I was unhappy with myself of 9 years I had to give myself at least that long to become happy with myself.
Take this to heart; there are no overnight sensations. Same with our bodies, nothing worth having will come easy. You need to be gentle with yourself and stop trying to push your body relentlessly towards the results you want to see. Patience starts with stick to something for at least one year. Now, don’t press the panic button. When I work with my clients I teach them how to take that year and break it into 2-4 week sprint goals.

We start with small wins, this simply means cutting down on junk food, adding fruits, veggies and proteins to your daily meals, eating smaller portions, and getting your heartrate up with exercise for at least 30 minutes a few times a week. These simple changes are sure to bring about the results you want, So be patient, be gentle, and do your best to take care of yourself.

Are you an action taker” You must be you’ve read this far, I’m hosting a series of Master Classes. In the class you will learn how to take ACTION, how to stop seeking, not liking what you see in the mirror and waiting for effing results. The master class will give you the skills to just DO IT! .

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Just like in your business, planning is not doing.
Same thing about talking you still aren’t taking the action that you need to make it happen.
It’s December, have you been thinking about it since last December’ How about the December before that’ Still thinking is NOT doing!! ACTION taking the steps gets you where you want to go.
STOP AND DO IT RIGHT NOW!! Trust yourself, you got this!!!.

You CAN
BE DO and HAVE a fabulously healthy life without deprivation!!!
The Holiday Survival Masterclass starts on December 14th 7pm EST. It’s just $19.97/class and $47 for all 3 classes.

• How to Break Up With Dieting
• How to Make Exercise A Habit in 2017
• How to Create A Healthy Diet Mindset

The post Is Yo-Yo Dieting Your Way of Life’ appeared first on Kim Barnes Jefferson.

Grab your list of 14 ways to stay calm right here.

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1. Watch your portion size. During this time of year it seems as though there is always food and drink around. We all seem to use this time of year as an excuse to eat and drink what we want! But all those little treats add up especially you aren’t exercising. Fill your plate with 50% veggies and lean cuts of protein. Before you attend a party have something to eat, don’t go on an empty stomach.
2. Exercise. You may not have time for your regular exercise, but just 20 minutes/day everyone can do that. This is something you can do in your home. I have a fun little program that can be done anywhere without any equipment shoot me an email and I’ll send  it over to you.
3. Watch your alcohol intake. Your body doesn’t process alcohol, so it send it to your liver and then you liver converts it to fat until it can figure out how to use it. So when you work out, the alcohol is what gets burned first before you burn anything else, so your workout is all about getting rid of the alcohol vs any other fat. So.. when you drink you don’t make any forward progress in your weight loss. If  you choose to drink do so in moderation, have one alcoholic beverage followed by a glass of water.
4. Pick your battles. Take a look at your holiday calendar and know where you would like to treat yourself. Now with that said — every occasion doesn’t mean wear your elastic pants. I’m saying you choose to have a few cocktails, a desert or a really good entree. Notice how I didn’t say ALL of the above’ For example, good friends of mine have a Christmas party and that’s the party that I will use my holiday treat on. I will also use it on Christmas day for a little macaroni and cheese YUMMY!. How will you pick your battles’
5. Send them home with a doggie bag. Are you entertaining this season’ Stock up on ziplock bags and send your holiday guests home with a few holiday treats. We all know that some foods taste better the next day, why should you enjoy all the good food the second time around’ Share the wealth and the calories =)
6. Don’t fret! Now this isn’t an excuse for jackass behavior on a regular basis, but if you do have a day where you overindulge. Don’t beat yourself up and say your diet is ruin, dust yourself off and hop back on the horse. Make sure you take stock of how you got off track so you can see the warning signs the next time.
7. Offer to bring something. I do this all the time. I go to a party at someone’s house that I’m not sure if they’ll have many healthy options, so I offer to bring something.  This way I know that whatever I bring I can eat without falling off my diet. Most people won’t refuse the offer.
8. Traveling to Grandma’s’ Traveling can throw a kink into healthy eating, here are some ideas that can survive plane, train, an automobile travel.
   • Fruit — apples, pears and citrus travel quite well
   • Tuna — the Starkist tuna steaks are AWESOME and they will get through security. These are always my go to when I travel.
   • Protein powder — put your favorite powder in your shaker bottle and purchase some water post security or while on the plane.
   • Pre-make protein and freeze it. It will stay fresh as it thaws  — chicken is best this way. You can decide what type of protein you can eat cold.  Have other ideas’ Leave me a comment below.
   • Nuts — great source of protein and will stay fresh. CAREFUL they are very calorically dense so don’t go too crazy.
9. Don’t skip meals. When you skip meals on the day of a party, you aren’t saving calories. You are setting yourself up to eat MORE!!!! So eat all your normal meals that day.
10. Just have a bite. Each of us will attend an event where someone has a signature dish! This dish may not exactly be on your nutrition plan, BUT you can’t be rude. So.. I suggest you just take a bite. This way you can decide is that truly as good as everyone says and its worth the calories or if its just okay. At least you were polite.

Here are a few strategies that have helped me over the years, if you have any others, I’d love to hear them, just leave me some comments below.

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