Want a longer life? Ditch yo-yo dieting now with this expert’s guide to maintaining a stable weight
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We've all been there – trying one diet after another in a desperate attempt to drop a size quickly, only to gain the weight right back as soon as we ease up on the restrictive eating plan. But did you know yo-yo dieting could actually be shortening your life?
A groundbreaking new study from researchers at the University of California San Diego has found that maintaining a stable weight after age 60 may help you live longer than those who fluctuate up and down. Their findings showed that weight cycling, as it is clinically known, increased risks of cardiovascular disease, diabetes and some cancers over time.
'Yo-yoing between diets puts unnecessary stress on the body and leads to metabolic changes that make maintaining a healthy weight virtually impossible,' says nutritionist Uxshely Carcamo, who runs a popular therapy clinic helping clients break free from the destructive cycle of crash dieting.
Some of the physical harms of yo-yo dieting include losing muscle mass during periods of restriction, which slows metabolism long-term. The constant stretching and sagging of skin from rapid weight changes can also damage collagen over the years.
But it's the toll on mental health that often keeps people trapped in the vicious cycle, suffering anxiety and feelings of failure when they can't stick to unrealistic diet plans.
Carcamo sees clients of all ages who have tried every fad diet under the sun yet remain unhappily overweight due to this very reason. Through lifestyle and mindset changes focused on balanced, sustainable eating habits, many go on to not only lose weight but to maintain it for good.
'Setting reasonable goals like feeling healthier, not a number on the scale, is key,' she notes.
Some of Carcamo's strategies include adopting an 'intuitive eating' approach – listening to hunger or fullness cues rather than obsessive calorie counting. She also encourages meal planning as if for a loved one to ensure balanced nutrition. And her clients ditch all-or-nothing rules by making minor tweaks to incorporate more whole foods, like adding berries to yoghurt instead of banning it entirely.
With this flexible mindset, it's no surprise to hear success stories like Joyce's. The 72-year-old widow lost 7 kilos gradually over a year. 'I have so much more energy now for my garden and hobbies. And it's stuck off long-term because I don't feel restricted,' she says.
Fellow client Margaret, 68, enjoys the social side of life more since shedding around 6 kilograms through Carcamo's guidance. 'I feel comfortable having the occasional treat. It's about balance and not beating myself up,' she notes.
So whether your goal is a longer life, more zest for life, or simply slipping into old jeans, consider ditching crash diets for good. With small changes focused on nourishment over quick weight loss, you'll set yourself up for health and happiness at every age.
Have you tried fad diets in the past? Let us know in the comments below!
A groundbreaking new study from researchers at the University of California San Diego has found that maintaining a stable weight after age 60 may help you live longer than those who fluctuate up and down. Their findings showed that weight cycling, as it is clinically known, increased risks of cardiovascular disease, diabetes and some cancers over time.
'Yo-yoing between diets puts unnecessary stress on the body and leads to metabolic changes that make maintaining a healthy weight virtually impossible,' says nutritionist Uxshely Carcamo, who runs a popular therapy clinic helping clients break free from the destructive cycle of crash dieting.
Studies show that maintaining a stable weight after age 60 may help you live longer. Credit: Unsplash
Some of the physical harms of yo-yo dieting include losing muscle mass during periods of restriction, which slows metabolism long-term. The constant stretching and sagging of skin from rapid weight changes can also damage collagen over the years.
But it's the toll on mental health that often keeps people trapped in the vicious cycle, suffering anxiety and feelings of failure when they can't stick to unrealistic diet plans.
Carcamo sees clients of all ages who have tried every fad diet under the sun yet remain unhappily overweight due to this very reason. Through lifestyle and mindset changes focused on balanced, sustainable eating habits, many go on to not only lose weight but to maintain it for good.
'Setting reasonable goals like feeling healthier, not a number on the scale, is key,' she notes.
Lifestyle and mindset change focusing on balanced and sustainable habits has helped people live happily and longer. Credit. Unsplash
Some of Carcamo's strategies include adopting an 'intuitive eating' approach – listening to hunger or fullness cues rather than obsessive calorie counting. She also encourages meal planning as if for a loved one to ensure balanced nutrition. And her clients ditch all-or-nothing rules by making minor tweaks to incorporate more whole foods, like adding berries to yoghurt instead of banning it entirely.
With this flexible mindset, it's no surprise to hear success stories like Joyce's. The 72-year-old widow lost 7 kilos gradually over a year. 'I have so much more energy now for my garden and hobbies. And it's stuck off long-term because I don't feel restricted,' she says.
Fellow client Margaret, 68, enjoys the social side of life more since shedding around 6 kilograms through Carcamo's guidance. 'I feel comfortable having the occasional treat. It's about balance and not beating myself up,' she notes.
So whether your goal is a longer life, more zest for life, or simply slipping into old jeans, consider ditching crash diets for good. With small changes focused on nourishment over quick weight loss, you'll set yourself up for health and happiness at every age.
Have you tried fad diets in the past? Let us know in the comments below!
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