Yo-yo dieting can be a frustrating and stressful cycle for many women. The constant fluctuations in weight can also lead to increased stress levels, making it even harder to maintain a healthy lifestyle.

Stress can cause the body to release cortisol, a hormone that can contribute to weight gain. Here are some tips to help yo-yo women break the cycle and achieve long-term health and wellness.

1. Focus on Whole, Nutritious Foods

Instead of strictly counting calories or following fad diets, focus on eating whole, nutritious foods. This means plenty of fruits and vegetables, lean proteins, and healthy fats.

These foods provide the body with essential vitamins and minerals, fiber, and protein to keep you feeling satisfied. They can also help prevent overeating and cravings for unhealthy, processed foods.

2. Practice Mindful Eating

Mindful eating is a technique that involves paying attention to your body’s hunger and fullness cues, as well as your emotions and thoughts surrounding food.

This can help you develop a healthier relationship with food and avoid overeating or emotional eating. Take time to savor and enjoy your meals, and avoid distractions like television or scrolling on your phone while eating.

3. Get Enough Sleep

Getting enough sleep is essential for overall health and can help reduce stress levels. Lack of sleep can negatively impact hormones that regulate appetite, leading to increased cravings and overeating.

Aim for seven to eight hours of consistent sleep each night to support a healthy weight and reduce stress.

4. Incorporate Regular Exercise

Exercise is a great way to relieve stress and improve overall health. It can also help burn extra calories and support weight loss.

Find an activity that you enjoy, whether it’s yoga, running, or weightlifting, and make it a regular part of your routine. Aim for at least 150 minutes of moderate exercise or 75 minutes of intense exercise each week, as recommended by the Centers for Disease Control and Prevention (CDC).

5. Practice Stress-Reducing Techniques

Stress can have a huge impact on weight and overall health. Practicing stress-reducing techniques like meditation, deep breathing, or journaling can help lower cortisol levels and improve overall well-being.

Find a technique that works for you and make it a regular part of your routine.

6. Seek Support

Breaking the yo-yo cycle can be challenging, but having the support of friends, family, or a healthcare professional can make a big difference.

Consider joining a support group or working with a registered dietitian or therapist to develop a plan that works for you.

7. Avoid Extreme Diets

Extreme diets that restrict calories or entire food groups can be harmful to your health and often lead to yo-yo dieting. Instead, focus on making sustainable lifestyle changes that you can maintain in the long-term.

Work with a healthcare professional to develop a personalized plan that meets your individual needs and goals.

8. Set Realistic Goals

Setting unrealistic goals can lead to frustration and disappointment, making it harder to maintain a healthy lifestyle. Instead, set small, achievable goals that you can work towards over time.

Celebrate your successes along the way and use setbacks as an opportunity to learn and adjust your plan.

9. Don’t Give Up

Breaking the yo-yo cycle takes time and perseverance, but it’s worth it for your health and well-being. Don’t give up, even when progress seems slow or setbacks occur.

Keep focusing on making healthy choices and treating your body with kindness and respect.

10. Remember That You’re More Than a Number

It’s important to remember that your worth and value as a person are not determined by your weight or shape. Focus on treating your body with kindness and respect, no matter what the number on the scale says.

Practice self-care and self-compassion and strive for balance and wellness in all areas of your life.