6 ways to prevent 'yo-yo dieting'

Now you can lose that fat AND keep it off!

If your weight see-saws like two little kids in the park, then you have a problem. Latest research indicates that stopping and starting diets can cause health problems.

Leave the teetering to the yo-yos and stick to one diet regime. There’s nothing more discouraging than finding yourself right back where you started after 'successively' following a particular diet and workout routine.

The issue here is that as soon as people make it to their goal, they throw the towel in.  Everyone forgets to maintain that body that they have worked so hard for!

Not to worry though, we've accumulated some tips and tricks to keep those kilos off for good:

1. Move-it move-it

Everyone knows that the perfect figure isn't made on the couch. It's made in the gym and the kitchen. But what if your job requires you to sit for hours on end at your desk? According to a study published in the Annals of Internal Medicine, people who only do one workout session a day but are sat down for the rest are at risk of the same negative health risks as people who don’t work out at all.

That means, however much time you spend lifting weights or prepping veggies, you’ll regain the fat you’ve been working off if you spend the rest of the day lounging around. So, time has come to rethink your regimen and get on the move.

2. Consistency is key

Calories don’t take the weekend off and neither should you! A study in the American Journal of Clinical Nutrition provided that people who stick to a consistent diet throughout the whole week lose weight and keep it off. Everyone deserves to treat themselves once in a while but that doesn’t mean you should binge on halwa puri every morning. Also, try to push back on peer pressure when out for dinner and stick to low-fat foods.

PHOTO: THE INDEPENDENT

3. Say yes to cinnamon

It's high time you spice up your mornings with a dash of this aromatic goodness. A study published in Archives of Biochemistry and Biophysics suggested that cinnamon could also help decrease belly fat. It smells good, tastes amazing AND cuts fat! What more do you need?

4. Food comes first

Someone managed to lose 30kg and keep it off for more than five years! Guess how? According to the National Weight Control Registry members, 80% of people who who managed to make the grade, claim to regularly have breakfast. Make this a habit and you're good to go! Start your mornings with eggs, yogurt or oats for extra benefits.

PHOTO: DAILY MAIL

5. Pick the right plate

A study in Appetite showed that people snack less when their crockery is red. Probably because it signals our brain to stop. If that doesn't work for you, then try a simple swap instead. Maybe choose a smaller plate for perfect portions that can slash cravings.

PHOTO: THE INDEPENDENT

6. ... and the right protein

All protein is not the same. Some are rich in nutrients while others are richer in fats. Fish can be the most wholesome of them all, so pack on the protein with white fish and don’t let chicken and beef distract you. A study published in the European Journal of Clinical Nutrition ranked it as the second most filling food, just under boiled potatoes. Change it up with a plate of fish for dinner and say goodbye to midnight cravings.

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